long time no gym

we didn't go to stanford open! sadface.

went to gym on thurs, first time in month? actually more like since feb3 so more like 5.5wk.
w/ wilson for a bit
foam roll

5x5 hang power clean [65, 85, 95, 100, 95]

RFESS 2x8 TRX
toes out lying leg curl (hamstring) 3x8 75,85ish

3x8
TRX hip ups
1x20 lateral DB lunges

15min 3.56mi stationary bike

--

friday rain- 3+3 interval sprints to/from gates in rain (claw, quad, engr packard quad)

--

saturday
bw mixer
slightly out-of-shape but could be worse
tried one huck -- still not used to putting it in mixed (will think about what skiddo said re: guys and not starting to cut deep for it)
landed on shoulder a bit during layout D in endzone to stop score
good, w/ skiddo connie bling

thought about trying out for a more competitive team this summer to make nationals

tired

practice today, fives
tired
3x20 calf raise yesterday

sleeping too much!

witmer alactic2

warmup
6 sets
flying 50s + 2.5min rest

6min rest

6 sets
2 low squat jump (scissor things)
15yd
2min rest

feeling a little asymmetric, but much less winded compared to alactic1. not sure if i'm a little slower? hard to say, but conditioning noticably better. first few steps not that strong though (haven't been training low rep)

witer lactic conditioning phase 1 week 1

warmup 2 laps / leg swings / ankle

4x{
5yd & back + 5 clap push up +
10yd & back + 5 frog jump +
15yd & back + 2min rest
}

(only clap for first 2 sets)

6min rest

4x{5 + 10 + 15 + 20yd + 2min rest} -- extended pro lateral drill

practice fives

Warmup running was good. Not feeling that effective as handler, practiced faking a bit, have to remember height of cutter too.

Wonder why I don't feel that effective in practice vs tourney?

witmer alactic

warmup

6x flying 40 / 2:30 rest
[tough at rep 5]

4x low squat + scissor + 15yd sprint / 2:00 min rest

done

witmer core

CC2 trifecta warmup

3x10 CC bent knee raise flat down instead of incline thing with mucho flexion
3x10 10lb cable swiss ball russian twist

alt
3x10 bosu plantar flex hip up
3x10 band 1/4 to 3/4 woodchop

alt
30s+15x iso adductor swiss ball
3x8 inchworm fwd+back

20min 5.6mi stationary bike