R lat

Fri-

Listen to bad-ass Gray Cook KB secrets replay again. Remember pelvic floor activation, been working on diaphragmatic breathing this past week too. Don't forget to brace using both rectus and diaphragm! Todo read more about role of pelvic floor in IAP / core stabilization.

superslow Z R-phase work (ankles tightened up from Thu playin)
12kg Kb TGU practice (left side still asym weak)
12kg Kb BUC practice (left wrist distal ligament none too happy with just a few of these tho boo, start PT this Tues for that)

{5,3,3} 7-9s pyramid set Single leg bridge focus on glute med and abductor activation
Bird dog practice, notable asymmetry! Focus on this as a movement pattern to observe

Sat-

Feelin pretty good mentally. Casual throwing & freeline skating. Fh notably better upwind than Bh, Lat tightness causing me to put too much anhyzer on Bh?

Casual pickup for 1h post-picnic. Not as limber as on Thu but better than usual. Shortened Z-, jog, backward lunge, cross-over / shuffle / Spidey warmup. Focus on defender and their vector not just spacing, separation is the metric to hack. Getting better at that. Still lazy with stepping out and faking, get punished by tall markers ^_^. Stepping out / low release speed is not great. Pretty good on lazy offense, used the "Boom Boom" marking strategy my coach suggested, seems to work and is intimidating when someone tried it on me :)

Sun-

Rest! Funny, I can't crack my R shoulder, have been able to do that for like a decade (prob not a good thing). Still can crack left. Need to work on something around there. It might be some weird delt/trap/lat issues, dunno. Have been focusing on superslow Z R-phase (5 reps) maybe that has helped? Plus some SMR-type work. Maybe arm bars need to be used again? Dunno. Will try replicating last week's goodness, barefoot running on Tue + Vibram jump rope and 3:1 Kbell SLDL to Pistol and finish with Kb swing sets.