1st practice

somewhat balanced (not as much as early in the summer, but better than end of spring).

feel effects of front squats quad work -- a bit more oomph in first 5-10 steps. still core unstable somehow in the lower torso... hmm. the rowers of the abs was particularly difficult. conditioning decent (didn't do any for last three days), strength good+, endurance decent. throwing 75%, not really pain but just a little off?

good deep cut from michaela huck.

front squat
1x125+1x130+1x135. might have been able to eke out a bit more but left one in the tank.

hip thrust
3x155

snatch practice this time with barbell. feels a little weak top/back R shoulder.

practice; rest

snatch practice: focus on shoulders in front at knees but shins not always perpendicular, d'oh.

2x5 16kg swings.

feeling a little sniffly sick at night :-/

otherwise rest..

240/225

foam roll: glute med a little tight, lateral quads tighter
leg swings

front squat
1x125+1x130+1x135+(140xfail) -- feel like i'm using legs more, more stable on ascent

hip thrust
3x145 -- not that hard

deadlift 5min rest
2x240+5x225 -- still using too much lower-back on 240, 225 feels easier in comparison

--

24x7 analysis:

score
80: 23/55 bike (11 deadlift, 10 ultimate, 9 rest, 8 swing, 7 clean, 6 run, 5 sled), about 18- min avg bike
70: 16/52 bike (6 deadlift, 3 ultimate, 21 rest, 7 swing, 5 clean, 11 run, 5 sled), about 18+ min avg bike

--

30min throwing practice: feeling not bad, not too tight, a little pain but throwing at 80%+, good speed, accuracy decent+

snatch practice: focus on looking up then down

12 days in a row workin'! a little tired

135

snatch practice: closer stance, at least one of the OHS looks stable, one somewhat stable.

front squat
1x115+1x120+1x125+1x130+1x135 -- not that bad

2x5 8kg 1/2 get-up

5x5

foam roll: not too tight today
shoulderstand squat okayish: 2x10

snatch practice bamboo in the morning, focus on:
bar at knee cap, shoulders forward at knee
arms locked at top
low hip start (bar in front of laces)

one empty bar hip to up.

5x5 power clean / squat:
5x65+5x65+5x85+5x85+5x95 -- not too hard, going slightly light today

5x5 all 95 lb -- last rep in each set for last few sets somewhat less nice, sticking point still midway up, sometimes lean forward a bit. this time try to focus on using legs more

calf machine 3x{8+8} slow up, fast eccentric, each calf separately

superset
3x25 knee tuck (keep feet slightly apart to work adductor-area stabilizers)
40lb shin raise

15min 3.7mi stationary bike

5 8kg 1/2 get-up, endurance reps at bottom.

left anterior shoulder a little tighty today, R shoulder not too bad. not feeling the 16kg swing today

highland games

first highland games!

wasn't feeling that great in the morning but after the caber-toss practice and maybe clx kicking in, felt better in afternoon/night.

braemar stone 16# -- 21'10.5"
open stone 9# -- 27'10" (third throw felt pretty good, like elbow strike to push through high)
light weight for distance 14# -- 44' (not quite as good as earlier in the week but ah well)
heavy weight for distance 28# -- 27'6"
light scottish hammer 12# -- 50'
weight over bar 28# -- 11'
caber -- 70deg

4x20yd sprint + 5x60yd sprint (last two sprints back to back w/ plant)

before dinner

6x5+8x5+6x5=100 (one-handed) 16kg swing, stronger contraction in glutes & quads

R shoulder a little complain-y a few hours later at night..

a little tight

physical therapy week3 (at least this chunk): stronger in general
prone scap retraction & arm raise, arm over side of table raise, external rotation, pulling.

foam roll: less tight R medial calf, L glute max. not too bad. shoulderstand squat not happy...

front squat
1x115+1x120 (could probably do 125 but taking it lighter due to games tomorrow)

shoulder-elevated hip thrust
3x155 -- somewhat heavy but not max. could go heavier but a little uncomfortable in the hips. don't know where my yoga mat is.

snatch practice?