flicks and hucks and pulls

1x 55+55yd sprint--didn't feel great (L knee, ankle/achilles)

10x 55+55yd sled (most pull, but two 2x25 sprints, a little backward)

flick/forehand practice
average about 47-50yd (2 lampposts on wilbur), sometimes 55yd.

backhands average about 55yd, with max around 60yd

pulls average about 60-65yd, max around 72-73yd

bp fg

forgot to foam roll
banged knee on bed last night (d'oh, bodyweight on it)

bench press wk 2 w/ fat gripz (cycle 3, 1rm 100)
empty bar warm-up
60x3, 70x3, 80x6 [pr]

hammies TRX leg curl 3x5
TRX chest pull 3x5
2x5 atomic pushup+plank
--

about 8 days in a row now, have i been 6dy/week recently for the last month? haven't checked exactly. what next?

[insert throwing workout]

tue: alactic [6rep 50yd+120s rest], 6min rest, [10 sec mtn climber to 15yd sprint]
wed: leg hypertrophy, stationary bike
thu: 30min run
fri: scrimmage
sat: work day
sun: FH tryout

tryouts2

somewhat tired from sled pulls yesterday, not beat up just tired, so maybe not a great idea to do that much ^_^

warmup
backhand upwind pretty good

need to learn more different levels of release for fh break (but did get some hand-blocks on breakdrill)

in scrimmage, had a decent deep look, a medium-length to carnie and a short on the line to carnie. also cut from back of endzone for a score, had some I/O breaks to midfield. went for a dish but slowed down, i guess not used to guys who have more dish options.

strength good-very good, not quite as conditioned as last time, but overall better play?

sled

10 sets sled pull

4 rep 20+20yd [forward heavy, forward light, backward, sprint]

6 rep 40+40yd [forward + 18, forward + 45, fwd + backward, forward + 45+18, forward + 45]

10 laps

foam roll: lower quads still tight
30min track
mostly slow jog, some run, hard run, a few sprints at end
10laps + 80m or so

fh hucks

foam roll: pretty tight glute med, even tigher quad (lower)
single-leg (king) deadlift light: empty bar, 65lb
unload week conventional deadlift 5x135

bench press 5x55, 5x65, 5x75 fat gripz
fat gripz hang for forearm work

empty bar back squat-position 45deg step-out practice
front-foot bench elevated split squats BW practice
3x8 45+45 leg press hypertrophy work, need to work on end range
3x10 calf raise

afternoon throwing
close work: throw & go, try the jimmy/jamie thing of the lean, which makes it easier to go but also adds O/I. need more I/O to compensate for bent torso.
still dropping more easy throws than i'd like..

long throws, felt fh good. about 60yd forehand hucks [gentle downwind] (almost end to end on that little field), maybe a few 65yd? hard to say, but a bit longer than my usual puts. good strength today. focus on tighter/stronger fh grip, then translating that to more spin, then using edge to get open I/O with some more leg usage.

4+4 to-bed knee fall layingout grab inside with disc

alactic2

gentle warmup
Alactic sprints (phase 2 witmer, week 2)


6x of { 45+45yd sprints, 2 min rest.}
6min rest
3x of { 10 Mtn climbers, 10yd cleat sprint, 2min rest. }


creatine & maltodx after


--


tomorrow was going to do 30min run but tryout on sun so perhaps {
wed: DL week4 unload 5x{95, 115, 135}; BP (week1, to 95max: 5x{55,65,75+}) (forearm work); leg press 3x25 (hypertrophy strength-endurance); 100 KB swings (cardio strength); scrimmage (huck & break focus)
thu: 30min trail or track run (mental toughness, endurance)
fri: stationary bike; scrimmage (throw & go focus)
sat: sled pull, jump rope & stationary bike (catching focus)
sun: tryouts }