play play back

light mobility warmup
R ankle a lil wonky barefoot on grass, when supported (in cleats) didn't notice rly
R knee still a lil sticky in closed chain knee circles (going counterclock)
been working on lumbar mobility lots, prob need more flexion flexibility too..

25min throwing, interesting how releasing trigger pts on the forearm screws with throwing timing, finger / hand mobility screws a lil with catching. noticed i have at least three kinds of fh throws, hip driven (far), lat driven (med), wrist driven (shorter). could prob practice wrist driven more?

90min almost continuous play (5 min rest), conditioning good, strength good, power okay, middle third a lil sore in lower back, but after a few min rest (LB in extension) and focusing on tall spine felt okay'er for last 30 min. and yea a bit better than last wknd i think.

also have been doing some psoas and piriformis tp massage ball work. review this foam roll massage series again soon:
http://ericcressey.com/newsletter157html

(need to work on staying parallel on deepest O, also get to the side when contesting deep hucks)

ankle flex

R/I-phase work (shoulder front circles improving, now to work on side shoulder circles too. pelvis slowly mobilizing esp posterior tilting)

3 mi non-stationary bike, mix of aerobic / lactate / intervals
R ankle slightly unhappy, is it tendon overstress? opposing joint (L wrist extension in various position plus L shoulder extension circles helps a little but should prob rest over dec)

planning drive to tempe 4 s-phase, have dinner in LA on wed night, return by mon afternoon?

challah bake =)

4.3 tactical pushups (NS likes)

throwthrow

Throwing practice w/ Cory, Pants & Tank. Warm today!

Not catching 1h well for some reason hmm.

bh feeling good, worked on the anterior 0deg lunge bh that i fumbled last wknd and remembered i don't practice. practiced throwing fh emilyD style, which is to say less hip/core/shoulder rotation and really just getting it from the wrist / elbow. Realized that's easier to throw consistently from multiple angles and harder to read, prob easier to throw and go too?

Jogging / running form. T-stop practice plus hip turns. Feel okay. 5-6 sprints with jog/run intervals, didn't push too hard just get HR up some. Interesting that today R hip/glute was mild complainy. L forearm still healing from snatch/TGU practice, got tptherapy products too, piriformis needs work, R calf not as bad as it was last night.

NWU1 at faster than usual, remember that 4 lumbar circles, bend knees.

valslide anterior lunges (fastish 8rep sets)
valslide lateral lunges don't feel as good, feel mild tightweirdness in adductors, huh; felt better after opposing joint flexed shoulder circles cross body. still need to work on form tho. concentrated on anterior core.

valslide 1hand mobile plank thingies. 5 on each side fwd, 5 on each side lateral (this time try flexing non-mobile elbow push-up style--tis challenging ^_^)

trigger pt

lots of trigger pt work today...
esp R calf (!)
then lats/QL, a little neck/scalene
moderate L forearm too

R/I phase work, focus on lumbar mobility to discourage nociceptors...
good release overall
working slowly on cervical spine proprioception2

swing swung

5 min throwing practice w/ random roble peeps

watch club level ulty on sand hill for 'bout an hour half

(thought about my weaknesses, strength-endurance generally for posterior chain? not sure what the root cause exactly is, if it's really posterior or anterior chain strength-endurance, running form, mobility, soft tissue...)

skim travell's book for a bit
reverse lunge warmup w/ ling
spiderman (not as loose today, lower back is mild tight..)
5min jump rope in vibrams (have been doing that more in frees, harder w/ vibrams)

spot ling's back squat / bench, practice front squat (arms cross style)
TGU 12kg practice 1+1, 1+1
12kg swing practice, snatch practice.
swing snatch clean re-rack press front squat complex practice
swing eccentrics don't feel great... :-/ have a cam tho now so can vid.
maybe practice eccentric only? or just do more wall squats consistently. somehow w/ the load my eccentric form seems to change...

well, still thinkin' bout HKC SEA / RKC SD / Nat'l 2011? Hmm ^_^

big game day

didn't much sleep last night (or all?)

NWU for pickup
hip opening carioca, ulty fitness-style warmup #1 stuff
select shoulder circles and thoracics etc
warmup in frees

conditioning feeling good, strength good, haven't run in seems like weeks? but felt good. after 60-75 min or so tho had some middle/up-midback tightness, then after chilling was TMJ mild pain, coccyx tapping + pelvic mobility & SCM SMR helped.

post-game 75m sprint
feelin' goodish afterward

ordered big game burger for first time?! ^_^ stanford is down now tho boo 24-14 cal has the edge..

resty

resty

parkour practice was cancelled today due to rain..

rolling toe pulls / 3 pos lat. ankle tilts
lumbar circles spaz in middle, need to ease into that.
today actually feelin' something more in my R hip! but only a lil
lastnight my midfoot was a lil crampy, prob the flex/ext waves i practiced last wk plus all the vibram work i've been doing

lacrosse ball plantar aponeurosis SMR (and a few min white foam roll for glute meds, gasp ^_^ :)
toe flex/ext waves
ball of foot circles / pegboard

i-phase thoracics / flexed arm shoulder circles
interesting to note that in supine pos have more limited L hip ext rotation compared to L int, R ext/int, contralateral flexed shoulder circles helped that
ant lunge fwd/back flexed shoulder circles

A&C hip int/ext rot practice on airex (for upper body)

last night taught 8kg get-up & swing to a strong friend, he went home and did CF OH style swing but i told him not to do that :)

thinking of starting the i-phase 6wk training sched on mon! pulled the sheet out to post