mon tue wed

mon practice inside for 1h, tried to rest ankle, played 3v3, beat 4/4 teams played? i think. unless last v annie tied =)
limited warmup
focus on throwing from split squat ("lunge"), loading hamstrings a bit
mostly throwing
outside dump set practice, try to remember pushing your D if handler on and then going the other way. tried giving buffer and being a little closer to disc as handler D, but remember to adjust based on height of handler (!, like skiddo, mark arms lower, also in general if closer to mark, hands lower, if closer to O, hands middle/up if rly close).
after practice did some flexed arm hang practice (not that long tho?)

tue handler practice in da rain... hard to put contacts on in da dark (power outage)
practice trapped dump set, first handler cuts upline or fakes back (less jukes more cuts) and then goes upline, most of the time handler will look off, then you turn counterclock if fh force and typically go either back or across. i guess across is better since if trapped the disc holder can't easily rush across since mark is in the way.

if disc handler, then fake-throw signal to initiate dump, look off if not open quickly (try to make decisions faster! as disc handler), try to put disc out to space (off handler cuts more back rather than 45).

if in middle, off handler is between (i think) on and disc-handler fieldlengthwise.

also if on sideline (not trapped) but forced fh, then no need to face upfield directly since the around break isn't probably going to happen, could do like 30-45?

anyway latex gloves tested well on tues, chalk was okay but not superhot, maybe just reserve for pulling and if have the time (stopped disc).

wed s&c w/ me at 815 (more like 825-920) in arrilaga am, rainy!
reverse lunge thoracic twist (one side) warmup, t-spine rotation the other way (counterclock) getting better.
selected r-phase, using RT NS ROM to select more appropriate drills, woot (knuckle extension mostly for test/re-test RT)
flexed arm hang not so hard 30s practice
5 min light-medium-hard interval rope work, gently to not aggravate ankle too much. form feels okay.
10lb BU TGU with oly plate, still 1/2 way need to practice another day
calf concentrics (one leg up, two legs down, what RT NS told me to do rather than calf eccentrics)

1/2 Pistol w/ 10lb counterbalance for a little quad activation.
true stretch hamm etc.
tight plank w/ feet together as per sara.

so starting sat (6+5 + 2+1+1+0+2 + 2+8)=27 [over 9dy] + 2+1+1 for 31h over 12dy, then with 2h tmrw, 0 for rest, 7h sat that'll be 40h over 15dy. ~_~