wuz gonna take a break but a friend invited me to play and so did casual. conditioning not hot, probably recovering from yesterday's DL repatterning!
Z practice, hip mobility. S-phase T-stop practice. Turn practice with turn step look, focus upper arm bone rhythm on rotation w/ hip drive to start.
Was moving reaaally well, had a nice break fh, have been more gut-driven on O as handler? but my friend says i'm rly analytical and in my own world, hah yea. tru dat.
missed this catch whilst jumping and then rotated 180 on the way down to try to recover but landed weird on R heel d'oh! will ice that and ibu, do some ankle mobility too asap.
Thursday, August 6, 2009
Wednesday, August 5, 2009
backside review
Reviewing Cook & Jones's Backside DVD.
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
pfly bye
sat:
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
Saturday, August 1, 2009
chillin
Relax today. Just do Z training plan, GTG hip circles.
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
Friday, July 31, 2009
okee
Wed: rest, pushed a lil too much w Sw on Tues
Thu: scrimmage. conditioning okay, mobility okay. R ankle mostly healed from sprain? ~700 kCal burned, 197 maxHR, about 4.5 min > 168bpm. Didn't really feel winded tho, huh. Effective D but me not practiced at (a) popping (b) playing at mixed in-cut speed (c) handler cuts. Hm.
R mid back was lil sore from Tues but now no prob. Head/heart wasn't really in the game...
Thu: scrimmage. conditioning okay, mobility okay. R ankle mostly healed from sprain? ~700 kCal burned, 197 maxHR, about 4.5 min > 168bpm. Didn't really feel winded tho, huh. Effective D but me not practiced at (a) popping (b) playing at mixed in-cut speed (c) handler cuts. Hm.
R mid back was lil sore from Tues but now no prob. Head/heart wasn't really in the game...
Tuesday, July 28, 2009
100 swings
Yesterday:
Walk 5 miles (to DMV).
5 minutes alternating 12kg Kb TGUs
SL bridges 5,4,3 pyramid
Today:
Nap instead of practice...
Z outside toe pull, hanging pendulums, hip circles (external rotation, focus on keeping ankle relaxed).
Thoracic A/P glides. L arm active ROM goes from horizontalish to 55+ deg after all that. o_O
Wall squats, naked RKC arm bars
10 min of 5+5 12kg 1-handed swings (100 total)
Z cooldown / stretching. R lat a little tight at end? Something weird in my swing form? Hm.
A few SL bridges, saccade practice.
Ankle (anterior esp) continue to improve.
Walk 5 miles (to DMV).
5 minutes alternating 12kg Kb TGUs
SL bridges 5,4,3 pyramid
Today:
Nap instead of practice...
Z outside toe pull, hanging pendulums, hip circles (external rotation, focus on keeping ankle relaxed).
Thoracic A/P glides. L arm active ROM goes from horizontalish to 55+ deg after all that. o_O
Wall squats, naked RKC arm bars
10 min of 5+5 12kg 1-handed swings (100 total)
Z cooldown / stretching. R lat a little tight at end? Something weird in my swing form? Hm.
A few SL bridges, saccade practice.
Ankle (anterior esp) continue to improve.
Sunday, July 26, 2009
swings
sat:
get up late
Z NWU
naked RKC arm bars
sun:
walk ~10 miles
Z outside toe pulls, hip pendulum, hip circles, A/P glides, camshafts. Hip circles are starting to feel a bit cleaner, slowly.
12kg Clean practice. NS likes the internal to external rotation?
naked RKC arm bars
12kg BUC practice
~50ish 12kg one-hand swings, feeling a lot better in the hips when throwing the Kbell back! Must be the Z hip (esp posterior) work. Just feels cleaner overall...! R ankle is still recovering but it's much better than it was weeks ago.
Calf/quad/ITB-type stretching. Organic ice cream ^_^
get up late
Z NWU
naked RKC arm bars
sun:
walk ~10 miles
Z outside toe pulls, hip pendulum, hip circles, A/P glides, camshafts. Hip circles are starting to feel a bit cleaner, slowly.
12kg Clean practice. NS likes the internal to external rotation?
naked RKC arm bars
12kg BUC practice
~50ish 12kg one-hand swings, feeling a lot better in the hips when throwing the Kbell back! Must be the Z hip (esp posterior) work. Just feels cleaner overall...! R ankle is still recovering but it's much better than it was weeks ago.
Calf/quad/ITB-type stretching. Organic ice cream ^_^
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