tired

practice today, fives
tired
3x20 calf raise yesterday

sleeping too much!

witmer alactic2

warmup
6 sets
flying 50s + 2.5min rest

6min rest

6 sets
2 low squat jump (scissor things)
15yd
2min rest

feeling a little asymmetric, but much less winded compared to alactic1. not sure if i'm a little slower? hard to say, but conditioning noticably better. first few steps not that strong though (haven't been training low rep)

witer lactic conditioning phase 1 week 1

warmup 2 laps / leg swings / ankle

4x{
5yd & back + 5 clap push up +
10yd & back + 5 frog jump +
15yd & back + 2min rest
}

(only clap for first 2 sets)

6min rest

4x{5 + 10 + 15 + 20yd + 2min rest} -- extended pro lateral drill

practice fives

Warmup running was good. Not feeling that effective as handler, practiced faking a bit, have to remember height of cutter too.

Wonder why I don't feel that effective in practice vs tourney?

witmer alactic

warmup

6x flying 40 / 2:30 rest
[tough at rep 5]

4x low squat + scissor + 15yd sprint / 2:00 min rest

done

witmer core

CC2 trifecta warmup

3x10 CC bent knee raise flat down instead of incline thing with mucho flexion
3x10 10lb cable swiss ball russian twist

alt
3x10 bosu plantar flex hip up
3x10 band 1/4 to 3/4 woodchop

alt
30s+15x iso adductor swiss ball
3x8 inchworm fwd+back

20min 5.6mi stationary bike

post-

tourney
decisive on day 2

took break after

practices. need to work on faking more.

witmer legs workout.

alt
3x8 front-foot elevated split squat 20+20 DB, 25, 25
3x8,8,6 toes out lying leg curl 75,75,85

alt
3x8 hip-ups
3x8 front db box squat (forgot ankle extension)

3x20 calf raise

3x8 lateral db lunges 10+10lb

20.12min 5mi bike