marking

a few days off... no gym :-/

rise #notes

triangle mark (shown thrown, first pivot, back/triangle to stop inside)

while getting on mark, steal a look
flare+jagged approach

ho-stack, shade towards middle (!) of field

shimmy: keep it throwable.
anti-huck: stay on shoulder, hands high&slightly back. stop flat hucks
anti-hammer: flash hand, chest foward&head-back

quick-release backhand break

deep cut: handler in power position, cutter shallow / going deep as thrower gets the disc (~20-30yd out)

bh huck: step flat or backwards. experiment w thumb closer? try pendulum motion?

handler d (break): don't need to fully commit trunk vs upline, drop step and then sideways for a bit, be ready for reverse.

--
brodie pulling:
http://www.youtube.com/watch?v=Trm_XZR3dA0

experiment w/ thumb closer to rim (& looser?)
-open up hips

less sore

I was less sore today, was almost afraid I'd still be sore over the weekend! took the bike to campus easier today, and recovered mainly.

Been practicing my catches more.. that used to be one of my strengths, now more average, time to get that back up! Renewing focus for 2014.. here we come! new determination in the last week or so, "this or something better" as dreamBuilder said.

"Offensively, we will strive to value the disc, fight for unders, take high percentage deep shots/cut deep, make break throws/cut break. Defensively, we want to bring on the defensive intensity whether it be aggressively shutting your man down, or playing smart poach D. "

plans

tue: 35min bike, yogasource yoga
wed: woodway tread run, restorative yoga
today: bike to campus, eat/recover.

http://danjohn.net/wp-content/uploads/The-Baby-Boom-Generation-Continues-to-Boom.pdf

http://danjohn.net/2011/06/even-easier-strength-perform-better-notes/
“For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep, in fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It is going to seem easy. When the weights feel light, simply add more weight.”

=> lunge (split squat)
=> push (fatgrip BP)
=> glute (BB bridge?)
=> pull (TRX horizontal? or row)
=> anterior core (bar rollout?)

movement
TGU?

hypertrophy
=> glute med. (clamshell)
=> anterior core (leg raise?) [BW progression]

stretch/mob

IT (yoga dragon?), hip flexor, quad, ankle dorsiflex
"stoney stretch"? TRX upperbod + hip flexor

walk, rfess

Campus walk

5x5 BB RFESS (empty, +20lb)

p.clean CST (interleave jumprope)

TRX atomic pushup/pike

90lb loaded carry

BP light

vertical push/pull

TRX row, plank/side, clamshell, quad/calf hypertrophy

10min woodway curve interval run+

1hr low-key Ultimate

MMS day0

MMS day0
slow warmup
perhaps try more unilateral farmer's walk these days?
foam roll, hip flexor stretches

BP empty floor, 4x5

been doing band pull-ups for a few weeks now, mainly 3x5 with 1/4+1 3/4, 25+75lb.

bat wing 3x5

a few KB MP

two little BB complexes, 2-3x row/clean/front squat/MP/back squat/good morning

10x empty BB back squat

5x 20kg KB sw

hypertrophy

foam roll

hypertrophy work:
quad / bb inverted pull
lying down dbl-clam sorta thing
calf
v-squat single leg
fwd-bend (like crunch but not crunching lumbar)
back-extension

yoga, clean

have been working out but not logging too much over the last few weeks...

left knee continues to get better, can sprint if i take 200mg ibu, otherwise it feels meh on other the mcl or acl side, depends.

started yoga this week at yoga source! bikram. second session today.

hang power cleans before lunch. warmup 65, 85, 95, 100. 105, 110, 115, 120 [pr]. fail 125.

22min 5.5mi stationary bike