PT t-spine

R foot slowly getting better but not great.

still kinda tight. PT did foot up hip flexor stretch with arms up.

also more t-spine rotation -- notably less dynamic ROM clock vs counterclock

2000 iu vitamin-D today
really hungry this morning, a full plate of eggs plus some left-over deep dish. trying out Dairy Ease lactose free milk.

swings today? generally sore and somewhat tight...

5-3-2-1

foam roll
warmup leg swings, trifecta -- maybe progress to straight leg hold (instead of bent leg hold w/ chair), play around with angled bridge hold to a bench?

front squat 5-3-2-1
5x85, 3x95, 2x125, 1x135 -- actually the easiest 135 i might have done so far? could have gone heavier but thought i'd have practice the next day

i guess i missed the 6x1 "sort of max" in the 3x3, 5x2, 2x5, 6x1, 5-3-2 sequence. next time.

20min 5mi stationary bike

sean ryan, 2

first game ucsb! didn't mark up against corba don't think. had some nice fh breaks. a hard fought one or two as handler, got some sort of laying out save as first-dump. had a nice put break to audrey on ocean side. [biffed a pull and didn't stop a timeout score from corba, need to be even more in between handler & D if flick closer to open-side endzone.]

took two naproxene in the morning, no ibu. didn't notice it much after warmups...

game two, ucla/2. don't remember as much about that game. is that the one where i got a third upline score?

game three, vs humboldt. they play a weird flat mark, got some deep hucks off of that (flick) by stepping out far fh, bh, fh, but those generally didn't connect (timing not quite right, cutter wasn't on same page). did have a huck to michela which was a little low, but caught. handler D also good, marked up against cutter #21, good cutter D there. laid out i think on D but didn't get the hit.

had a big No smackdown on Charlie's bh huck on sideline, about 15yd in. over the cup to tree, also high-release break bh to katie to score. my I/O flicks were a little off vs flat mark to bettina... but in general handler positioning was good.

oh yea and skyed a humboldt girl (she had positioning a bit), just jumped 4 inches or so higher and grabbed over her.

overall conditioning good, strength good. short & medium distance throwing fine, hucks better earlier in the day. overall one of my better tournaments i think!

sean ryan

took naproxene in the morning, made it 50% better [yesterday rest]

ankle/bottom foot 75% better from thurs. felt not as bad after warmup, noticed it less as the day went on.

was in my head the first game but focused better later on. had two uplines from cutters to score.

could work on positioning as handler, clearing quickly, getting into position faster.

threw one I/O flick from middle of the field to score in one, had some nice wing Ds.

did get beat by an interesting handler tactic: run past cutter, with a 1-step juke to upline.

otherwise conditioning good, strength good. throws were consistent, no errant throws.

on D

practice
conditioning seems ok, strength good
break throws great in drill, still need work in game situations...

really good handler D on michela, learned her handler cut pattern timing and stopped it twice after the fist or second time

landed on R ankle on zone O 10-pull on crappy field part! oh no, icing now..

PT

physical therapy
rest

don't need to break my previous longest streak just yet... plus tourney this wknd

day3 of gut health kick. generally have eaten more celery / red peppers (sometimes cabbage), less spinach / dairy / gluten (except orzo?) / onions. also taking Pearls and fiberSMART once a day.

still on vitamin D 2000 iu kick. haven't been getting to bed that well though.

Light ish

Lots of foam roll-- should I do more on lats?

Warmup, trifecta, windmills

3x8 clean&squat 65lb

65x5, 45x10, BWx20 RFESS

3x5 curl-up
3x15 bent knee raise
10min 2.5mi bike recovery

3x25 calf raise on step

Eating more fiber, less gluten last few days
W175.6 in morning