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.