fat gripz

foam roll
empty bar / TRX pry-squat warmup

hang power clean 3x95, 3x100, 3x105
front squat: 5x95, 3x105, 1x115
back-squat-racked lunge (4+4 fwd, 1+1 to 45 => do this more)
tried OH, didn't feel awesome

bench press fat gripz
5x45, 5x45, 5x50

3x5 TRX chest pull
2x5 atomic pushup + plank
3x10 calf raise

cows

yesterday
Q&A conf
tired on car ride back, nap (alok & jovel too)
a little sick?? post- afternoon nap
night
a few pistol eccentrics, assisted single leg squat (back knee bent)

today
feralcows practice
sick/tired/sluggish for first hour
second wind felt stronger/faster, some decent hucks.
still got beat by handler moving fwd--need to stop that!!

one big fh huck was stopped by sideline guy poaching slightly--have to watch margins and assume smaller (throw more away, watch window) for guys
one large gainer I/O flick to sideline
if break side dump far, could go towards middle of stack and cut back to gain more yards?

tmrw, fat gripz bench?

wilbur scrimmage

scrimmaging today w/ c-team & jamie cougs frodo gage instead of 30min run

O foci:
stretch it deep in mixed -- sometimes huck to boys going deep even if not 90%
practice give and go -- got better at this at the end
break dump -- didn't need to dump it very much

D foci:
try to predict where O wants to go. still need work! cougs still able to get open for open side dish. learn to predict and stop that.

dl 215

foam roll
DL 5/3/1
5x170, 3x190, 1x215

quad leg ext
3x8- 180, 190, 195

stationary bike
20min 5.1mi

read http://skydmagazine.com/2012/02/raise-your-game-day-4-how-should-individuals-train/ last night
hm

alactic phase 2

witmer alactic phase 2
6 sets { 40+40yd sprint } / 2 min rest in-between
6 min rest
6 sets { 8 mtn climbers + 10yd sprint }
throwing w connie

WNBA cut! :-/

legs feel stronger, from more running? and/or previous hypertrophy work

bp75

foam roll

bench press 45x5 warmup
60x5, 65x3, 75x12

TRX RFESS 3x5
chest pull 3x8

single-leg bridging (shoulder+foot bench elevated) 2x5

4x20rep calf raise
15min 3.78mi stationary bike

rest day

rest day

_plan_
tue: bench [60x5, 65x3, 75x1+], back extension, TRX pull+SLS, calves, stationary bike (recovery)
wed: agility, alactic sprints
thu: hang clean, deadlifts (heavy) [170x5, 190x3, 215x1+]
fri: 30min run (intervals)
sat: conditioning, KB, sled work
sun: rest

mon: bench [35x5, 45x5, 50x5], TRX, calves, KB
tue: agility, alactic sprints
wed: 30min run
thu: deadlift (deload) [95x5, 115x5, 135x5], strength practice
fri: stationary bike
sat: tryouts

tryouts

fri:
throwing practice w/ aud--feeling strong, good flicks & hucks

sat:
NBAWTryouts
feeling somewhat strong but not as conditioned. not as good as DUI fitness.

sun:
mischief tryouts
feeling strong, good strength in drills but not feeling super effective as cutter. need to take drill cuts into game? perhaps shorten first part of cut and pay more attention to what D is doing. sprint afterward, feeling more conditioned, pretty strong.

runn

30min "up" playlist track mostly run some backwards/dropstep
8laps => 2mi

shorter distance than last time on track (10laps) but about same as interval run on trail (but less intervally).

L achilles not noticeable whilst running but R ankle a bit weird in front

150

less tired today compared to yesterday (got some sleep).

L achilles better--resting it.

15+15+20+20+30+25+25=150 16kg 2h swing

last wk+now

what did i do last wk?

wed: 2h practice, something in the morning
thu: rest?
fri: 21min 4.mi espresso bike

sat/sun world championships @ UCSB, lost by 1 to UCLA. sort of layout O for dropped pull, cougs pick up cut bh side to endzone.

left achilles not that happy now.

bench press wk2 5/3/1
empty bar warmups
3x55, 3x65, 10x75

bike no feel good, so 20kg 2h plate swing
15+15+20+20+20 +(10 2x20kg plate swing)

press

today:
3x5 bench press 50lb 60lb 70lb (70lb for 20reps)

single leg pistol TRX assisted squat
3x5
w/
TRX pull
3x8

quad leg extennsion
3x8 140, 165, 175.

throwing practice before, feels pretty good!

yesterday: espresso 15min 3.07mi stationary bike, 2h practice

DUI wknd, got beat on backhand side.. pretty strong athleticism overall. accelerating outcut Ds v Furry n Bowl of Pears

25min run

25min interval trail run 2mi
jog walk run hard run sidestep dropstep backwards run etc

throw, practice, sprint, swing

throwing practice in the morning

practice-threes and fours.

4x60m sprints with walk rest

terra dinner
3x20 calf raise

10+20+20+20+20+10=100 16kg KB 2h swings

strength practice, recovery.

not much sleep last night (2h?) but more than previous night.

foam roll, calves tight again. mild knee irritation practice yesterday. foam roll one of L hip flexors! stretch.

cossacks. BW squat practice with hands on held bar. SLDL King w/ empty bar, then plates. 45+45 farmer's walk, 45 TGU (1/2 on Left, 2 full on Right).

15min 3.56mi stationary bike light

practice.

after training 6dy/wk for two weeks, feeling more athletic! stronger. cardio on the way, able to actually feel my quads a little on the first dozen steps.

still weak at dropstep and decelerating backwards to go forwards. didn't sleep much last night tho! hm.

throwing practice wed morning, practice practice wed.

maybe deadlift deload tomorrow, active recovery bike.

thurs off, fri short run & bike.

--

@ practice worked on trying the break backhand. am used to taking what i'm given instead of trying to actively look for break throws and fake out to get what i want. so need to look for what i want and try to get that (with break / step out / around / fake).

5.35 sheaf toss

stationary bike
30min 5.35mi (LF lifefitness bike)
two 5min harder intervals

first time sheaf toss, about 15 feet?
weight for height, weight for distance
braemar stone