tourney
decisive on day 2
took break after
practices. need to work on faking more.
witmer legs workout.
alt
3x8 front-foot elevated split squat 20+20 DB, 25, 25
3x8,8,6 toes out lying leg curl 75,75,85
alt
3x8 hip-ups
3x8 front db box squat (forgot ankle extension)
3x20 calf raise
3x8 lateral db lunges 10+10lb
20.12min 5mi bike
Tuesday, January 31, 2012
Friday, January 13, 2012
sleep analysis
weighted blanket (1 night): time to Z=32min, wake=15%
w/ whole foods supp (5 night): time to Z=65min, wake=?
w/o wf supp (8 night): time to Z=95 min
ttZ v ser:
50mg (4) => 96
100mg (6) => 86.3
150mg (3) => 61
w/ whole foods supp (5 night): time to Z=65min, wake=?
w/o wf supp (8 night): time to Z=95 min
ttZ v ser:
50mg (4) => 96
100mg (6) => 86.3
150mg (3) => 61
Thursday, January 12, 2012
practice1
practice1
led warmup
more practice leading depending on speed
could use a little less vertical float (too high is harder to catch for rookies), more horizontal float
turning at stall 3
practiced lefty backhand dump
if dump D is poaching a little away can run hard to/through break side
on D practice closing buffer when they cut in/deep rather than maintaining it--stop the threat
1+1 65yd sprints
led warmup
more practice leading depending on speed
could use a little less vertical float (too high is harder to catch for rookies), more horizontal float
turning at stall 3
practiced lefty backhand dump
if dump D is poaching a little away can run hard to/through break side
on D practice closing buffer when they cut in/deep rather than maintaining it--stop the threat
1+1 65yd sprints
Monday, January 9, 2012
practice 0
first practice
pretty balanced
throws good, did i complete all my scrimmage hucks? hmm. conditioning ok-good but lactate threshold could be better.
single/double leg strength for cutting good.
pretty balanced
throws good, did i complete all my scrimmage hucks? hmm. conditioning ok-good but lactate threshold could be better.
single/double leg strength for cutting good.
Sunday, January 8, 2012
oval
yesterday(sat) pickup on oval (~2h but just about 10-15 points)
needed to warmup forehand
threw lefty backhand successfully/well for first time in game!
conditioning ok-good but endurance could still be better
needed to warmup forehand
threw lefty backhand successfully/well for first time in game!
conditioning ok-good but endurance could still be better
Thursday, January 5, 2012
115
foam roll
trifecta -- getting easy w chair sit / L thing, twist
hang power clean (from knee)
3x4- 85x3, 95x3, 105x3, 110x3
PR clean 115x2
goblet squat DB 3x8
30x8, 40x8, 45x8
3x10 pull diagonal beam
25+25 DB RFESS x5
BW x15 RFESS
2x5 floor + 2x8 high box push-up (tris sore form last mon)
3x25 calf raise
10min 2.25mi stationary bike
trifecta -- getting easy w chair sit / L thing, twist
hang power clean (from knee)
3x4- 85x3, 95x3, 105x3, 110x3
PR clean 115x2
goblet squat DB 3x8
30x8, 40x8, 45x8
3x10 pull diagonal beam
25+25 DB RFESS x5
BW x15 RFESS
2x5 floor + 2x8 high box push-up (tris sore form last mon)
3x25 calf raise
10min 2.25mi stationary bike
Wednesday, January 4, 2012
Monday, January 2, 2012
3x5 throw
foam roll w slim
warm-up- leg swings, shuffle, skip skip stretch, 2x15 lunges fwd/back, donkeys
3x5 squat jumps BW
jumping sky practice
3x8 goblet squat 20,25,30
3x10 push-up
x5 35+35 DB RFESS, x20 BW RFESS
3x10 vertical pull to TRX post
2x25 calf raise
x15 bent frog raise
45s plank
90+min throwing practice
fh hucks good, should better..
lots of lefty backhand practice, straight and loft
warm-up- leg swings, shuffle, skip skip stretch, 2x15 lunges fwd/back, donkeys
3x5 squat jumps BW
jumping sky practice
3x8 goblet squat 20,25,30
3x10 push-up
x5 35+35 DB RFESS, x20 BW RFESS
3x10 vertical pull to TRX post
2x25 calf raise
x15 bent frog raise
45s plank
90+min throwing practice
fh hucks good, should better..
lots of lefty backhand practice, straight and loft
Sunday, January 1, 2012
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