what did i do last wk?
wed: 2h practice, something in the morning
thu: rest?
fri: 21min 4.mi espresso bike
sat/sun world championships @ UCSB, lost by 1 to UCLA. sort of layout O for dropped pull, cougs pick up cut bh side to endzone.
left achilles not that happy now.
bench press wk2 5/3/1
empty bar warmups
3x55, 3x65, 10x75
bike no feel good, so 20kg 2h plate swing
15+15+20+20+20 +(10 2x20kg plate swing)
Monday, April 16, 2012
Tuesday, April 10, 2012
press
today:
3x5 bench press 50lb 60lb 70lb (70lb for 20reps)
single leg pistol TRX assisted squat
3x5
w/
TRX pull
3x8
quad leg extennsion
3x8 140, 165, 175.
throwing practice before, feels pretty good!
yesterday: espresso 15min 3.07mi stationary bike, 2h practice
DUI wknd, got beat on backhand side.. pretty strong athleticism overall. accelerating outcut Ds v Furry n Bowl of Pears
3x5 bench press 50lb 60lb 70lb (70lb for 20reps)
single leg pistol TRX assisted squat
3x5
w/
TRX pull
3x8
quad leg extennsion
3x8 140, 165, 175.
throwing practice before, feels pretty good!
yesterday: espresso 15min 3.07mi stationary bike, 2h practice
DUI wknd, got beat on backhand side.. pretty strong athleticism overall. accelerating outcut Ds v Furry n Bowl of Pears
Thursday, April 5, 2012
Wednesday, April 4, 2012
throw, practice, sprint, swing
throwing practice in the morning
practice-threes and fours.
4x60m sprints with walk rest
terra dinner
3x20 calf raise
10+20+20+20+20+10=100 16kg KB 2h swings
practice-threes and fours.
4x60m sprints with walk rest
terra dinner
3x20 calf raise
10+20+20+20+20+10=100 16kg KB 2h swings
Tuesday, April 3, 2012
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
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
Monday, April 2, 2012
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.
--
@ 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).
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.
--
@ 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).
Sunday, April 1, 2012
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
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
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