July-August-September 2013

2013 July-August-September
--------------------------
July 1 throwing practice at Baylands
July 2 Incline push, step-ups, clamshells, huarache run

July 7 5x5 barbell rear-foot elevated split squat, bench press, power clean / press cardio strength training complex vertical push/pull, TRX atomic push-up & pike, TRX row

front and side planks, clamshell, quad/calf hypertrophy, woodway interval run, 90lb loaded carry.

1hr low-key pick-up on the oval.

July 8 35min non-stationary bike commute, 75min yin yoga
July 9 Foam roll, sprint/run brief on woodway, restorative yoga
July 10 bike commute: 25min+25min
July 11 5min woodway run, foam roll/stretch, 10min recovery stationary bike 130bpm. Hand extension-flexion stretch-shorten cycles for catching practice.
July 12 joint mobility warmup, lunges, hopping, soleus stretch
July 13 3 games Ultimate @ SD Slammer
14 unilateral suitcase carry for distance/time.. w a medium suitcase
July 15 Walk, calf raises, ankle mobility (knee to wall), practice RFESS [split squat]. Downward dog: ankle dorsiflexion, hamstring stretch, scapula pull-in. Step-outs, dump/swing patterns
July 16 morning yoga. valslide reverse lunge 5x5, leg raise practice, 3x10 band clamshell
July 17 Morning yoga, afternoon warmup jog, dumbbell rear-foot elevated split squat, horizontal cable press, static bar pull, 15min stationary bike
July 18 Warmup jog, valslide reverse lunges, jump rope work (singles and doubles)
Pallof press, static pull, PNF diagonal cable chop&lift, sprint, leg raise, clamshell ladders, assisted stretches,

interval run to google NY

19 Suitcase carries around manhattan
July 20 5839 steps

July 23 Suitcase / loaded carry, 30+ lb, 20 min intervals

July 25 late night yoga
July 26 rope warmup.
front-load barbell lunge 4+3+3, fat bar bench 4+3+3, single leg BB glute bridge 5x2, fat 3x3 pull, barbell rollout 5x2;

shoulderstand squat 50rep, 1/2 TGU 8kg practice, 3x8 knee tuck, 3x12 glute med clamshell, 15+15min bike

July 27 throwing practice: mid-dist hammers in wind (need more speed/smooth), upsidedown bh.
3.5hr mixed caliber ultimate @ oval. O focus: bh arounds for both dump-swing, moving mark as fake. implemented quick-release bh for swing. fh breaks. D focus: intensity mindfulness

pushups in hot tub; cold shower

July 28 stationary bike warmup, unilateral supine 8kg KB press 3x6.5, 3x15 knee tucks, shoulderstand squats, 12-14-16-18 calf raise ladders, downward facing dog & stretches
July 29 Morning movement 1hr practice: track jog, Z neural warmup, gain/drop steps, stagger squats
July 30 Heavy lifting: couches, chairs, tables, boxes
July 31 Loaded carry chairs, boxes; 2mi walk

August 1 heavy lifting bed & boxes: 3h unloading uhaul
August 2
5 min woodway warm, stretch

Stagger squat practice (vary distance)

3x3 RFESS 65lb; lunge (split squat) 3/2/3/2 (65,55lb)

pull (TRX row 3x3); anterior core (bar rollout 2x5)

Clamshell 4x12 pb green band; Calf raise 3x15 Knee tuck 10,5,5; layout patterning

track: drop steps, jab step play, jog

August 3 tempo beach practice
August 4
Z neural warmup/jog. Dropstep.

RFESS 2x5 65lb

185lb 2-1-1 conventional deadlift

clean & front squat 85lb 3x1; 10lb vert military press plate

stagger/split squat. 2x5

4x20 Knee tuck, 4x20 calf raise,

TRX push/pike/plank x6

Forearm work #swoll (curl and pronate, extend & supinate)

August 5
30min movement practice: footwork/dropstep, jab step cutting at speed w/ cleats, step-out w cones, sprint.

1hr throwing practice w/ slim: TODO de-wobble hammer, quick release bh break, throwing w/ momentum, teaching pull mechanics

August 6 SF hill walk, foam roll, 2x5 DB RFESS (20+20, 30+30)
8kg KB MP, 8kg TGU, 16kg KB snatch/swing practice

TRX push/pike/plank, TRX squat pry / forearm curl&pronate

10-12.5mph sprint intervals

August 7 2h pod workout/practice: throwing, 3v3 mini, marking drill, dish huck, 8min abs
August 8 recovery day: 30min stationary bike @ fitness SF, HR 120-140bpm, 4.3mi
August 9 walk, rest, power nap
August 10 4h tempo team practice: sprints, cutting, throw & go, scrimmage
11 4hr tempo practice @ baylands: go-to, break/7cut, defensive footwork, zone D/O, scrimmage
August 12 light recovery day:
ASP assessment (SFMA, jump rope warmup, knee/low spider+t-spine opener, lunge dynamics, sprint, [reactive] bounding)

20min stationary bike 120-140bpm, 5min light jog < 140bpm

hip internal rotation mob.,

TRX push-up/pike/plank, forearm 2x5, TRX squat/cossack pry

BW shoulderstand squats, BW knee tucks

4x15 calf raise, half-kneeling hip flexors stretch, downward facing dog hold into up/child's pose

August 13 walking, brief interval runs in soma looking for a bathroom #foundit
August 14
1mi SF down/uphill walk

foam roll & pec stretch, hip rotation mob. downward dog / leg swings, shoulderstand squats, stretch hip flexors, calf raises

heavy singles day:

BB hang clean 95-100-105-110-115(miss)-105lb

BB conv. deadlift 185-205-225-235lb

135lb barbell rollout/in 1x2

3 sets { 30s line jump, 70yd sprint, jog back, 10 push-ups, 1min, 30s doggies, 1min rest } w/ kstan & skyrim!

medium-long distance throwing

marking drill

August 15
1mi easy run

benchP 85-90-95-100-100lb

Wide chin -(85,75,65,55)

Forearm work

Knee tuck 3x15, Clamshell 3x15

August 16
Foam roll make out session

TrueStretch SM

Shoulder stand squat

Opposing joint mob

3 set (downward dog press&hold 30s, up, child's pose)

5min woodway walk/jog/run < 150bpm

10min st. bike < 135bpm

August 17 3h tempo team practice #overstim
August 19
foam roll (esp. lats) / stick lateral posterior neck

15+3min stationary bike <135bpm
AIS w/ strap

ASLR, hip flexor stretch, wall ankle rocks

backward box drop, kneeling side catch

wall hold w/ march / 10yd acceleration

keiser VJ 4x5, 2DB split squat 3x8, hip swivel

slideboard leg curl, plank w/ marching

20 SMR/stick/SLDL
lungematrix/ASLR
box drop 18", tall kneeling side catch
wall holds / 10yd accel
falling MB throw / flat BP 3x6
crossover reverse fly 3x6, TRX row 3x10
1/2TGU 8kg 2x3

August 21 scrimmage v nightlock
August 22 2+ mi SF walk
August 23 foam roll & correctives
August 24 sleep a lot

August 26 foam roll (esp. lats), ankle mobility
1-leg box drop 12" 3x5, tall kneeling side catch
10yd accel => tender, stop
keiser VJ 4x5
hexbar deadlift => pain :(, stop
RFE split-squat => tweaky :-/, skip

lateral slideboard 3x8
lax ball in R glute
barbell hip lift 3x8, DB row 3x8
keiser push/pull, quadruped dynamic stability

27 15min recovery elliptical <140bpm bpm--="" nbsp="">
August 28 foam roll
backward 2leg box drop 18" / tall kneeling side catch
keiser VJ 15psi
skip split squat
slideboard lateral 3x8/curl 3x8
20lb DB overhead press 3x8
front plank w/ leg march => nope
front plank 3x8breath

August 30 foam roll
15min elliptical <140bpm nbsp="" p="">forearm TRX
August 31 3 games @ labor day 1350+ kcal

September 1 2.5 games @ labor day
September 2 foam roll (*lats), stick (*R trap/levator scapula)
lateral 1-legged box drop & stick
crossover keiser fly
18" 3x6 chest-box push-up
1-arm row
1/2 8kg TGU 2.5x3 pair w/ bilateral janda short foot
September 3 Dozen+ flights of airport stairs
suitcase carry in Switzerland

10min illicit biking in German airport until stopped #oops

September 4 hotel workout in firenze #italia tiger tail SMR (neck, lats, calves), breathing 90/90
split squat
BW bed pushup
3x6 pairing: TRX row 3x10, BW pivots
superset: calf raise 3x20, knee tucks 3x15
bilateral janda short foot
shower
see nekkid david
eat pasta

September 5 interval sprints to uffizi art gallery
italian cheesecake

September 6 1hr recovery walk in switzerland
park bench push-up 3x8
waiter's walk w backpack
September 7 tiger tail SMR
TRX row 3x8
superset: 3x15 calf raise, 3x25 knee tuck
3x18 TRX forearm; Z hip circles
rooftop pool; hot/cold contrast therapy in underground spa #switzerland


September 10 SMR, keiser VJ, DB row, hex bar DL, push/pull, shoulder stabilization
September 11 25min elliptical
tempo pod @ wilbur
throwing w slim

September 14 1-day tourney

September 18 Keiser crossover pull, flat bench, 1/2 TGU, 1hr throwing practice bh
September 19 22min elliptical

September 22 4hr team practice, sprints, 2hr pickup ultimate for cardio
September 23 10min jump rope (<160bpm)), 20min elliptical (<135bpm) 
September 24 5min jump rope, 10min interval sprints: 10s on, 2+min rest; 10min stationary bike; lunch; keiser VJ, hexbar deadlift, barbell hip lift

September 28 4 games @ regionals
29 2 games @ tempe, AZ
September 30 foam roll, 5min jump rope, 10min stationary bike, 5min wood way run/walk/sprint intervals 15:15/30:30

oval ult

was gonna sprint&agility ladder but instead 3.5hr Oval ultimate, 4:15 to 7:30p.

throwing practice: hammers in wind, upsidedown bh lift. bh step around practice.

foci during game: dump-swing continue (both cutting for swing, looking bh in center), break throws (got some pretty breaky fh, some bh high-release over, at least one quick-release bh around). D intensity mindfulness.

experiment with handler-set movement: slide to loosen, need to work on dropstep. sometimes worked timing wise. wasn't super effective as cutter. got a bh huck in, fh medium.

easy strength? knee tucks [CC]

brought iPhone to gym for first time in long while.

found a jump rope that actually fits! dang gym

=> lunge (split squat)433 BB (hip flex vs quad use)/pelvic tilt *practice*
=> push (fatgrip BP) bb, +20,30. 433
=> glute (BB bridge?) -> slgbridge +10 5x2
=> fg 3x3 pull (TRX horizontal? or row)
=> anterior core (bar rollout?) 2x5 +10

[try vert pull but feel a lil weird]

-> BW: shoulderstand squat 1x50
movement: 1/2 TGU 8kg

hypertrophy
3x8 knee tuck => anterior core (leg raise?) [BW progression] **work on this**
3x12 green pb band => glute med. (clamshell)

15+15 bike campus.

tomorrow 10s/50s sprint/jog? DL?

breath and practice

slowly pumping up for tomorrow.

slow Z. new focus on diaphragm breath/belly

http://www.pureperformancetraining.com/blog/core-diaphragm
http://optimumsportsperformance.com/blog/?s=breathing

Pallof Press ISO Hold: 3breaths x5reps for 3 sets per side.

http://www.youtube.com/watch?feature=player_embedded&v=iA0iX5KucJA 

[variation, lunge position instead? could also do chop&lift in almost half-kneeling but lunge instead]

marking

a few days off... no gym :-/

rise #notes

triangle mark (shown thrown, first pivot, back/triangle to stop inside)

while getting on mark, steal a look
flare+jagged approach

ho-stack, shade towards middle (!) of field

shimmy: keep it throwable.
anti-huck: stay on shoulder, hands high&slightly back. stop flat hucks
anti-hammer: flash hand, chest foward&head-back

quick-release backhand break

deep cut: handler in power position, cutter shallow / going deep as thrower gets the disc (~20-30yd out)

bh huck: step flat or backwards. experiment w thumb closer? try pendulum motion?

handler d (break): don't need to fully commit trunk vs upline, drop step and then sideways for a bit, be ready for reverse.

--
brodie pulling:
http://www.youtube.com/watch?v=Trm_XZR3dA0

experiment w/ thumb closer to rim (& looser?)
-open up hips

less sore

I was less sore today, was almost afraid I'd still be sore over the weekend! took the bike to campus easier today, and recovered mainly.

Been practicing my catches more.. that used to be one of my strengths, now more average, time to get that back up! Renewing focus for 2014.. here we come! new determination in the last week or so, "this or something better" as dreamBuilder said.

"Offensively, we will strive to value the disc, fight for unders, take high percentage deep shots/cut deep, make break throws/cut break. Defensively, we want to bring on the defensive intensity whether it be aggressively shutting your man down, or playing smart poach D. "

plans

tue: 35min bike, yogasource yoga
wed: woodway tread run, restorative yoga
today: bike to campus, eat/recover.

http://danjohn.net/wp-content/uploads/The-Baby-Boom-Generation-Continues-to-Boom.pdf

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
“For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.”

=> lunge (split squat)
=> push (fatgrip BP)
=> glute (BB bridge?)
=> pull (TRX horizontal? or row)
=> anterior core (bar rollout?)

movement
TGU?

hypertrophy
=> glute med. (clamshell)
=> anterior core (leg raise?) [BW progression]

stretch/mob

IT (yoga dragon?), hip flexor, quad, ankle dorsiflex
"stoney stretch"? TRX upperbod + hip flexor

walk, rfess

Campus walk

5x5 BB RFESS (empty, +20lb)

p.clean CST (interleave jumprope)

TRX atomic pushup/pike

90lb loaded carry

BP light

vertical push/pull

TRX row, plank/side, clamshell, quad/calf hypertrophy

10min woodway curve interval run+

1hr low-key Ultimate

MMS day0

MMS day0
slow warmup
perhaps try more unilateral farmer's walk these days?
foam roll, hip flexor stretches

BP empty floor, 4x5

been doing band pull-ups for a few weeks now, mainly 3x5 with 1/4+1 3/4, 25+75lb.

bat wing 3x5

a few KB MP

two little BB complexes, 2-3x row/clean/front squat/MP/back squat/good morning

10x empty BB back squat

5x 20kg KB sw

hypertrophy

foam roll

hypertrophy work:
quad / bb inverted pull
lying down dbl-clam sorta thing
calf
v-squat single leg
fwd-bend (like crunch but not crunching lumbar)
back-extension

yoga, clean

have been working out but not logging too much over the last few weeks...

left knee continues to get better, can sprint if i take 200mg ibu, otherwise it feels meh on other the mcl or acl side, depends.

started yoga this week at yoga source! bikram. second session today.

hang power cleans before lunch. warmup 65, 85, 95, 100. 105, 110, 115, 120 [pr]. fail 125.

22min 5.5mi stationary bike

rest?

mon: off

tue: 32 12kg recovery swings, 12kg walk to terra & back, high-position carry for a bit. knee feels better. ate crappy bagel (terra) and bad bun (gsb) and got serious food coma => nap on SEQ quad (also feel sicker worse boo)

cal states 2012

was still a bit sick both days of cal states, got phlegmatic by day two (sun) w/ green phlegm indicating infection. gum? sinus? bronchitis? hmm, should work on this over summer.

sat: beat dutch, osc, then down against 7 figures, come back, not-win. work on giving peeps 1-2 steps deep since i can make that up / jump high / mixed timing isn't as good, anticipating (chopping / getting low => need to work on this), and coming back in.

sun: 4-pt run against polar bees, able to contain lisa deep (and ruggs on the upline day before). weakest part of my game is endzone d, try staying right on the shoulder and anticipating the cut to the open lane. second thing to improve is handler d, also stay tighter.

zero drops this weekend! one sick grab in warmups break, bobble, 720 spin then perfect catch. experiment w blue addy, maybe it was effective for first two games but wore-off? also 20mg flx, does that affect? did gu maltodextrin on day two, creatine night before. felt like i ran out of something by game 6.

four layouts! i think two were close. for dump reset, try faking to sideline and then curling up. overthrew tree a bit, too much O/I for irina, but called K2 first cutter out deep to fh huck score, also had a nicely timed fh O/I for score on trapped sideline.

more front squats, 5/3/1? KB this past week seemed useful. still not as fast as could be just running around, but acceleration from running (gear 2 to gear 3) was really good in first five games.

sick; 12kg

yesterday: mega-sick, achey. 3 days too hard... :( sore throat

today a little better: 100x 12kg swing in 10-15reps before dinner

gym sled

yesterday (sun):
empty bar fat gripz x5 bench, reverse hang
TRX 3x8 pull
10 atomic pushup + plank

120 KB moves: 30 2h 16kg swing, 30 snatches (5+5 one hand), 5+5 right hand snatches (left shoulder slightly peeved), more swings.

today (mon)
sled pull
100lb wilbur fwd+back
75lb wilbur fwd+back
55lb wilbur fwd+back
reading Kahneman's Thinking Fast & Slow

bp fsq dl

foam roll
warmup x5 empty bar bp no fat gripz
65x5, 85x5, 95x3 pr, 85x5

front squat warmup
135x2

hang clean
95x5

bench rfess 65x5+5
lunge empty bar 5+5
deadlift 185x3 warmup
225x2, 2x10yd sprint (left knee still a little unhappy)

now 50rep 20kg swings (5x10)

week

lighter week:
sat, tedxstanford carry 20lb dough
sun, bay2breaker 2-3mi run/walk barefoot, then 1-2mi minimus walk, 2h mischief tryout (horrible throws / decisions, too much bebe?)

this week:
100x 16kg swing (tue?)
throwing, 3 deep cuts & 50+50yd sprint (wed?)
throwing, 60x 16kg swing (thu)

115lb sled

100lb sled, well actually maybe more like 110-115 lb today b/c used 45lb plate And 16kg KB. warmup, pull with just 45lb plate. then pull around wilbur with 45lb + 16kg KB, reading email.

a little running today, no c team.

ankle strong

phase 3 alactic wk 1

6x {
40yd dead start sprint (focus on moving weight forward before first step)
150s rest }

throwing practice w connie, fix some of her angle issues

10x10=100 16kg KB 2h swings, first 50 easy last 50 hard-style.

sprinting after that felt pretty great, ankles are strong?! landing on forefoot with nice stretch-reflex cycle

30+30

took 3 days off! first time in like 3 months. slept mega lots on saturday (Z score 126) then lots on sunday (103), not so much last night (55). think i'm rested now.

fat gripz
emptybar warmup
60x5, 70x5, 80x8 [pr]

3x5 TRX chest pull
2x10 atomic pushup+plank (stronger than usual)

30+30 fat gripz DB carry

3min + (7.25min/2mi) stationary bike