strength practice, recovery.

not much sleep last night (2h?) but more than previous night.

foam roll, calves tight again. mild knee irritation practice yesterday. foam roll one of L hip flexors! stretch.

cossacks. BW squat practice with hands on held bar. SLDL King w/ empty bar, then plates. 45+45 farmer's walk, 45 TGU (1/2 on Left, 2 full on Right).

15min 3.56mi stationary bike light

practice.

after training 6dy/wk for two weeks, feeling more athletic! stronger. cardio on the way, able to actually feel my quads a little on the first dozen steps.

still weak at dropstep and decelerating backwards to go forwards. didn't sleep much last night tho! hm.

throwing practice wed morning, practice practice wed.

maybe deadlift deload tomorrow, active recovery bike.

thurs off, fri short run & bike.

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@ practice worked on trying the break backhand. am used to taking what i'm given instead of trying to actively look for break throws and fake out to get what i want. so need to look for what i want and try to get that (with break / step out / around / fake).

5.35 sheaf toss

stationary bike
30min 5.35mi (LF lifefitness bike)
two 5min harder intervals

first time sheaf toss, about 15 feet?
weight for height, weight for distance
braemar stone

30+sprint

30min jog on track / 10 laps => 2.5mi
two fast 100-120m runs
70m sprint
patxi's

150

16kg 2h swing
20+20+25+25+30+20=150

yesterday rest (and much sleep, FS too much?)

squat, bench

7 days in a row
foam roll TFL
windmill BW

front squat (wk3 5/3/1)
5x95, 3x105, 2x115 - not feeling that squat strong, tight in L glute med afterward

bench (week 1 5/3/1)
5x50, 5x55, 8x70

leg extensions
8x130, 8x145, 8x160

15min 4.4mi stationary bike

clean, deadlift

day 6 in a row! (8 of last 9 days)

foam roll
hang clean 5x5: 65, 75, 80, 85, 95

deadlift 5/3/1: 5x165, 3x185, 1x205 (some min rest)

a few inverse bar pulls