practice til dark

warmups
feeling stronger today (above average)
worked on throw & go today

practiced throw to break-dish in drill, but haven't done this much in games. hmm.
my throws were feeling more solid than they have in weeks, at least in warmup.

during the game, conditioning okay+, a little fatigue. had a nice poach D on where michela likes to throw it.

was always going upline off the sideline, but wasn't getting hit. instead should only go if faked, stay back if open to swing.

hucks too much OI both bh and fh. hmm. not bad though overall, just not great.

sprints (3 carolina)-felt strong, somewhat balanced.

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5.12 months of working out 5.2+ days a week. check. longest run was 12 days, so far 10 days in this run.

2x5

foam roll
trifecta

2x5 95lb DB front squat
cable shoulder ext rotation

5min curve jog
20:11min 5.0mi bike (3 sixty sec moderate interval)

appetite slightly down, to less than 1.5 plate at dinner..

audrey complex

200m warmup jog
2x100m sprints -- not as strong as last last thursday monday (sprints after practice), a bit asymmetric

hang clean / front squat complex
65x8+8, 7585x8+8, 85x8+8 -- easier than usual?

RFESS bench
7585x5, 45x10, BWx20 -- also better

45+45lb DB farmer's walk
5x{5s+5s} torture twist--not too hard
chop & lift
25 / 45lb TGU

bent knee raise x35+x20+x20
front / side planks

DL 2x245+(3,1)x225

10min 2.3mi bike
3x20 calf raises (fast)

150 Sw

150 KB single-hand 16kg swings

(mix of 5+5, 2x{5+5}, 10+10)

a few windmills

5 landing eccentrics bed from knee

practice in the rain

throws okay, threw one too high. zone O--good for a few points but then not as good.
better at talking to wings as deep

practice in rain. first few steps stronger, strength-endurance better. aerobic cond could be better (didn't bike yesterday).
only did x5 doggies, x5 puppies. rest instead of sprinting after practice.

back sore again after working (on couch) after practice

5x2

5x2: 115, 115, 115, 120, 120 front squat

compensating with my right side on the way up..
mood not great

quickie

100 16kg one-hand KB swings 2x{20+20+10}

65lb (one-piece BB) 3x8+8 hang clean + front squat -- left adductor a bit weak

65lb BB / 15lb DB / BW
5+10+20 bench RFESS

3x20 bent-knee raise

haven't been eating as much lately: 2 plates rather than 3 for dinner. fasted today 24hr