04-25-2017

Workout:

Throwing - Offhands,Overheads, Blades
Mild Wind

Conditioning
Dynamic Warm Up
Crossover Progression
6 x Goose Cones
Cool Down

3.1
Foam Rolling
4-Way Hip
Cook Hip Lift
Leg Lowers
Valslide Psoas Activation
Side Plank
T-Spine Rotation
SLDL
2x:
Toe Touch Squats
Miniband In-Outs
Miniband Squats
--
Plyos:
3x10 High Object Touches
3x10 ea Rhythmic Lunge Jumps
3x5 Depth Jumps
--
Back Squat
Warm Up: 45x8, 95x5, 135x5, 185x5, 225x5
Work: 265x4x3
Split Squat Holds

Trap Bar Deadlift
Warm Up: 135x5, 185x5, 225x5, 275x5
Work: 315x3x2
SL Valside ECC leg curl
---
Cool Down

Reading:

None

Notes:

Listened to Indivisible again.

04-24-2017

Workout:

No workout - Rest Day

Reading:

No

Notes:

I went to see "Flatball".  It was neat.

04-23-2017

Workout:

Throwing - Edge Control
Crosswind

Prehab Stretching

Reading:

No

Notes:

This was day 2 of CCs with NUT.

Dear NUT,

"The strength of the Wolf is the Pack"

Love,
Y

04-22-2017

Workout:

Throwing - Crosswind Shots

3-Man Marking

Prehab Stretching

Reading:

No

Notes:

This was day 1 of CCs with NUT

04-21-2017

Workout:

3.3

Foam Rolling

4-Way Hip Stretch

Psoas Activation

Cook Hip Lift

Donkey Kicks

Front Plank

Miniband In/Outs

SLDL

2x:

Internal Rotation

Toe Touch Squats

MB Slams

---

Hang Clean

45x5, 95x2x4, 135x2x4, 185x1x3, 135x4

Pop Pop Stick

Rollouts

DB RLESS

Warm Up: bw x 10ea, 35s x 5 ea

Work: 65sx4x5

---

Cool Down

Reading:

No

Notes:

Today I traveled to CCs with NUT.

04-20-2017

Workout:

Throwing - Upwind Inverts
Mild Wind

Recovery Intervals
Dynamic Warm Up
12 x 100 yd repeats - 70% effort, 1 min rest time
Focusing on arm action, stride length, hip orientation
Cool Down

Reading:

nah

Notes:

Listened to Indivisible again.

04-19-2017

Workout:

Throwing - Upwind Hucks and Overheads
Mild Wind

3.2
Foam Rolling
4-Way Hip Stretch
Leg Lowers
Cook Hip Lift
Valslide Hip Flexion
Kneeling T-Spine Rotation
Plank Reaches
SLDL
Ankle Mob
2x:
Toe Touch Squats
Push Ups
KB Deadlifts
Med Ball Slams
---
Back Squat 5x2
Warm Up: 45x8, 95x5, 135x5, 185x5, 225x5, 265x3, 285x1
Work: 305x5x2
Cycle Split Jump and Stick
1/2 kneeling stretch

Deadlift 4x2
Warm Up: 135x5, 185x5, 225x5, 275x2, 315x2
Work: 335x2x2, 315x2x2
Broad Jump
Front Plank

Bench Press
DB Row
Deadbugs
---
Cool Down

Reading:

__

04-18-2017

Workout:

2 hours of Goalty

Reading:

Nope

Notes:

Goalty is dope

04-17-2017

Workout:

Throwing - Uplines, Backhand Arounds
Mild Wind

3.1
Foam Rolling
4-way Hip Stretch
Leg Lowers
Cook Hip Lift
Prone Valslide Hip Flexion
Kneeling T-Spine
Plank Reaches
Band Pull Aparts
SLDL
Ankle Mobility
2x:
Toe Touches
Push Ups
KB Deadlifts
MB Rotational Slams
---
Back Squat 4x3
Warm Up: 45x8, 95x5, 135x5, 185x5, 225x5
Work: 260x4x3 (Move quickly and powerfully)
SL drop rebound box jump
Palloff Holds

Trap Bar Deadlift 4x3
Warm Up: 135x5, 185x5, 225x5, 275x5
Work: 275x4x3 (As explosively as possible)
Bench Press

SL Valslide Leg Curl
Chin Ups

Ankle Prehab
Jump Rope
---
Cool Down

Reading:

Nope.

04-16-2017

Workout:

This is a low key rest day.

Prehab and Stretching

Walked 5 miles

Reading:

lol

Notes:

North Side Fried Chicken Power Rankings
1. The Budlong (Chicken Sandwich)
2. Honey Butter Fried Chicken (Buffalo Mac & Cheese)
3. Crisp BBQ (Tenders)

04-15-2017

Workout:

Pickup scrimmage vs Wildfire

Threw 1 trash upline, threw 1 trash around backhand, threw 1 trash flick huck.  Caused a few turns but should have gotten my hand on at least one.  Inexcusable execution level.  Body felt good running around though.

Reading:

No reading.

Notes:  

1. Should have used sunscreen.

2. Went to visit the folks.

04-14-2017

Workout:

Throwing - Wrist Mechanics

2.3
Foam Rolling
4-Way Hip Stretch
Leg Lowers
Cook Hip Lift
Valslide Hip Flexion
T-Spine Rotation
Plank Reaches
Band Pull Aparts
SLDL
Ankle Mobility
2x:
Internal Rotation
Hip Extension on Elbows
Toe Touch Squats
Med Ball Rotational Slams
--
ISO RLESS
Warm Up: bw x 10ea, 35x5, 65x5, 75x3
Work: 80x3x2
Back off: bw x 3 x 10 per leg, short ecc hard iso
Broad Jump

ECC SL Valslide Curl 4x6
ISO Push Ups
---
Cool Down

Reading:

I did not read.  Do I know how to read anymore?

Notes:

Ran out of gas pretty hard in this workout, excited for some rest & recovery.

04-13-2017

Workout:

Throwing - Target Throwing
Low Wind

Recovery Intervals
Dynamic Warm Up
12 x 100 yds at ~70% effort
Approx 15 sec, 1 min rest
Stretching

Reading:

I didn't read.

04-12-2017

Workout:

Throwing - Quick Backhands and Wide Flicks
Low wind

2.2
Foam Rolling
4-Way Hip Stretch
Cook Hip Lift
LAX Pin and Stretch
Posterior Capsule Rock
Seated Psoas Activation
Standing Psoas
Valslide Psoas
Side Plank
2x:
Miniband In Outs
Sumo Holds
---
Back Squat 5x2
Warm Up: 45x5, 95x5, 135x5, 185x5, 225x5, 265x3, 285x1
Work: 300x5x2
Squat Drop Jump
Glute/Ankle Stretch

Deadlift 4x2
Warm Up: 135x5, 185x5, 245x5, 295x2
Work: 340x4x2
Broad Jump
Hip Mobility

Bench Press
---
Cool Down

Reading:

I listened to these:
https://www.outsideonline.com/2173711/xx-factor-womans-place-top

https://www.outsideonline.com/2171441/beth-rodden-unpacked

They were both good.  Better because I have a casual familiarity with rock climbing.

Notes:

This workout was tough, I was feeling some fatigue from Monday and Tuesday.

Lifetime 2-rep Squat PR - 300x2 - 04/12/2017
Bodyweight is around 195.

04-11-2017

Workout:

Throwing - Backhand to Flick

Footwork and 4v4
Low Hips IFP footwork
Crossover Footwork
Hop Crossover Footwork
Handler D
Handler O
4v4 with NUT
Cool Down Stretches

Reading:

No reading.

Notes:

@ARC, where you at?

04-10-2017

Workout:

Throwing - Disc Golf

2.1
Warm Up
Foam Roll
4-Way Hip
Leg Lowers
Cook Hip Lift
Valslide Hip Flexion
T-Spine Rotation
Plank Reaches
Band Pull Aparts
SLDL
Ankle Mobility
2x:
Toe Touch Squats
Push Ups
KB Deadlifts
MB Rotations
---
4x3 ISO Back Squats
Warm Up: 45x5, 95x5, 135x5, 185x5, 225x5, 245x5
Work: 260x4x3
SL Land and Stick
Palloff Holds

4x4 ISO GHR
ISO Bench Press (135)
1/2 Knee Push/Pull (30s)

Ecc Heel Drops
---
Cool Down

Reading:

No reading.

04-09-2017

Workout:

Recovery Jog

Prehab and Stretching

Throwing - Crosswind Backhand Shots
Wind: 10-20 mph.

Reading:

No reading.

Notes:

Went to Duck Duck Goat.  Food was good, cultural appropriation was not so good.  Probably won't be back since the vibe was pretty tasteless.  Which is a shame because the food was very not tasteless.

04-08-2017

Workout:

Boomtown Open: 3 x 7v7 games with NUT

Prehab and Stretching

Throwing - Upwind Flicks
Wind: 15-25 mph steady upwind

Reading:

No reading.

Notes:

Perfect weather for the Boomtown Open.

04-07-2017

Workout:

Throwing - Wrist Mechanics

2.3
Warm Up
Foam Rolling
4-Way Hip
Leg Lowers
Cook Hip Lift
Valslide Hip Flexion
Kneeling T-spine
Plank Reaches
Band Pull Apart Series
SLDL
Ankle Mobility
2x:
Internal Rotation
Hip Extension on Elbows
Toe Touch Squats
Med Ball Slams
---
4x5 ISO RLESS (75 db per hand)
SL Broad Jump
10 Kneeling Ab Wheel

4x6 SL valslide ecc leg curl
ISO pushups
SS inline chop/lift

ISO Pistols
---
Cool Down

Reading

I did not read today.

Notes:

These RLESS workouts are savage.  Sent to The Abyss again.

04-06-2017

Workout:

Throwing - Upwind Bombs

Rest and Recovery Day - Light Jogging and Light Shuffling

Reading:

No reading.

04-05-2017

Workout:

Throwing - Upwind Bombs
Wind: 15-25 mph, Heavy Rain, 35 F

2.2
Warm Up
Foam Rolling
4-Way Hip
Cook Hip Lift
LAX Pin and Stretch
Posterior Capsule Rock
Seated Psoas Activation
Valslide Hip Flexion
Standing Band Hip Flexion
Side Plank
Wall Slide
2x:
Miniband In outs
Sumo holds
Kangaroo Hops
Suitcase Carry
---
Back Squat 5x2
Warm Up: 45x8, 95x5, 135x5, 185x5, 225x5, 255x5, 275x1
Work: 295x5x2
Squat Drop Jump
1/2 knee ankle stretch

Deadlift 4x2
Warm Up: 135x5, 185x5, 225x5, 275x5
Work: 335x4x2
1-leg broad jump
feet elevated front plank

Bench Press
DB Row
Deadbugs
---
Cool Down

Reading:

I listened to this:
https://www.outsideonline.com/2147906/ep-07-mark-sundeen-new-pioneers
It was just okay.

Notes:

Today's weather at practice was brutal.  Great practice for regionals!

04-04-2017

Workout:

Throwing - Lane Flicks
Wind: none

Footwork and Conditioning
Dynamic Warm Up
Hill Sprints (20-30 yd)
- Intensity Progression: 50%, 60%, 70%, 80%, 90%, 100%
- 6 reps at 100% - Full Rest
Layout practice:
- Squatting, 1/2 Kneeling, Running
Goose Cones x 4 at 1:2
Cool Down

Reading:

I listened to this:
https://www.outsideonline.com/2151766/ep-10-line-blood-sand

Notes:

I also listened to "Indivisible".  It was good per usual.

Note to self, don't wear white jerseys when practicing muddy layouts.

04-03-2017

Workout:

Throwing - Disc Golf

2.1
Warm Up
Foam rolling
4-Way Hip
Leg Lowers
Cook Hip Lift
Valslide Hip Flexion
Kneeling T-Spine
Plank Reaches
Band Pull Aparts
SLDL
Ankle Mobility
2x:
Toe Touch Squats
Push Ups
KB Deadlifts
MB rotational slams
---
4x3 ISO Back Squat
Warm Up: 45x8, 95x5, 135x5, 185x5, 225x5, 245x5
Work: 255x4x3
SL Drop and Stick
Palloff Holds

4x4 ISO GHR
Iso Bench Press
1/2 Kneeling Push/Pull

ECC Heel Drops
ISO Chin Ups
SS Inline Chop/Lift
---
Ankle Prehab
Jump Rope Progression
---
Cool Down

Reading:

I listened to this:
https://www.outsideonline.com/2154786/treed-jaguar

Notes:

The NUT reg season is over.  It's postseason time baby!  Boomtown open this weekend.

04-02-2017

Workout:

No workout - Rest Day.

Throwing - Upwind Inverted Hucks.

Reading:

No reading to speak of.

Notes:

This was day 2 of Huck Finn with NUT.

Dear NUT,

Our greatest opponent is ourselves.  NUT vs NUT, game to 1.

Love,
Y

04-01-2017

Workout:

Light Stretching and Mobility - Active Recovery

Reading:

No reading.

Notes:

This was day 1 of Huck Finn with NUT.

This was also my birthday.

Elan played a masterstroke of an April Fool's joke on Ed.

03-31-2017

Workout:

Throwing - Wrist Mechanics Progression
Wind: 0 mph, Rainy

1.3
Warm Up
Foam Rolling
4-Way Hip Stretch
Hip Lifts
Supine Band Psoas Activation
Kneeling T-Spine Rotation
Front Plank
Side Plank
SLDL
Ankle Mobility
2x:
Internal Rotation
Hip Adduction
Toe Touch Squats
MB Slams
---
4x5 ECC RFE (75 db per hand)
Staggered Starts
Med Ball Rollouts

4x6 Valslide ECC Leg Curl
ECC Push Up
1/2 Knee Chop/Lift

ECC Pistols
ECC Chin Up
Turkish Get Up
---
Cool Down

Reading:

I didn't read today.

Notes:

The ECC RFEs in this workout had me staring into The Abyss.

I traveled to Huck Finn with NUT today.

03-30-2017

Workout:

Throwing - Quick Release Backhand Progression
Wind: 0 mph, Rainy

Footwork
Lots of Marking and Shuffling

Reading:

I listened to this:
https://www.outsideonline.com/2158671/florence-williams-nature-fix

It was pretty interesting.

Notes:

I listened to "Indivisible" on NPR, it was great, per usual.