11-21-2016

Workout:

Stretching, Mobility, Activation (0.75 hrs)
- Foam Rolling
- Hip Flexor Stretch
- Adductor Stretch with trunk rotation
- Supine Piriformis stretch
- Adductor with strap
- SLDL
- Miniband side steps
- Miniband side lying hip abduction
- Side lying hip abduction (weighted)
- Band resisted hip adduction
- Side lying hip adduction (weighted)
- Eccentric hamstring curl

Throwing - Catch and Release (0.5 hrs)

Week 3: Day 1 (2 hrs)
Warm Up:
Foam Roll
4-Way Hip Stretch
Hip Lifts
Plank Pull
Kneeling t-spine
Front Plank
Side Plank
Ankle Mobility
SLDL
2x:
Toe touch squats
PVC Hip hinge
Eccentric Pushup
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High Object Jumps: 5 x 10
Rhythmic Lunge Jumps: 5x10ea
Depth Jumps: 5x5
Barbell Jump Squat: 5x8 (55)
Romanian Deadlift 5x4 at 80%
Warm Up: 135x5, 185x3, 225x2
Work: 240 x 5 x 4
Back Squat 5x4 at 80%
Warm Up: 45x5, 105x5, 145x5, 195x3, 235x2
Work: 240 x 5 x 4
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Cool Down: Lax Ball, Voodoo Band, Foam Roll

Reading:

I listened to some more of "The Great Courses: Behavioral Economics".  The author talks about how people use heuristics, bounded rationality, and evidence in decision making.  He talks specifically about the familiarity/availability heuristic.

Notes:

I am trying to get to 30 hours this week, so I am keeping track of the amount of time I spend working out.  Things that count for this total include any kind of physical maintenance, lifting, running, skills work, and/or throwing.  I have made a schedule for working out and recovery and I'll log my progress here.  Today: 3.25 hrs.