01-30-2017

Workout:

Throwing - Wide Release Flicks + Wrist Mechanics + Disc Golf
Wind: 4 mph, Temp: 28F

Field Strong
Warm Up:
Foam Rolling
4-Way Hip Stretch
Glute Bridges
Miniband Psoas Activation
T-Spine Rotation
Front Plank
Side Plank
SLDL
Ankle Mobility
Toe Touch Squats
PVC Hip Hinge
A Skips
B Skips
C Skips
---
Power Snatch 6x2:
Warm Up: Snatch Grip Deadlifts, High and Low Power Snatches (45)
Warm Up: 45, 65, 75
Work: 95, 95, 95, 95, 95, 100

Back Squat 3x5:
Warm Up: 45x8, 90x5, 140x5, 185x5, 230x3, 270x1
Work: 270x5, 270x4, 270x3
Back Off: 225x3, 225x3, 75x5 (speed)

3x:
20 Plyo Skater Hips
10 Side Plank Cap Morgan R
10 KB Deadbug - feet
10 Side Plank Cap Morgan L

RFESS 3x10ea (35 kb ea hand)
---
Cool Down: Stretch

Reading:

I listened to more of Ulysses.

Notes:

Today I did not hit 3x5 at 270 squatting.  I was only able to get 4 reps on the 2nd set and 3 reps on the 3rd set.  It is a good thing I was using a rack with pins today.  While it doesn't feel good to not hit the target, this is an expected part of the linear progression plan.  I will be deloading my squat and will work to build back up.  I feel pretty good about the strength progress I have made in the last few months.  My lifetime personal best 5 rep max back squat is 280.  So it feels good to be back in that ballpark in some respects.

Here are my squat lifetime PBs:

5 RM: 280 (1/24/13)
2 RM: 295 (5/10/13)
1 RM: 310 (1/17/13)

01-29-2017

Workout:

No workout - Rest day

Reading:

I read some more of "The Art of Captaincy".

Notes:

My sickness appears to be fading.  3 stars would recommend

01-28-2017

Workout:

No workout - Rest Day

Reading:

I read a bit of "The Art of Captaincy" by Mike Brearley.  I am not that far along, but strong recommend so far to anyone interested in becoming a captain of something.

Notes:

RIP NOM / Long live NOM

01-27-2017

Workout:

No workout - Rest Day

Reading:

I did not read.

Notes:

I slept as many hours as possible today.

01-26-2017

Workout:

Throwing - Wrist Mechanics
Indoors

Field Strong
Warm Up
Foam Rolling
4-way Hip Stretch
Cook Hip Lift
Banded Psoas Activation
Valslide Psoas Activation
Side Plank
Miniband In-Outs
Miniband Shuffles
Toe Touch Squats
---
Deadlift 1 x 5:
Warm up: 135 x 8, 205 x 5, 245 x 5, 275 x 3, 305 x 1
Work: 325 x 5

Back Squat 3 x 5:
Warm up: 45  x 8, 95 x 5, 145 x 5, 195 x 5, 235 x 3, 265 x 1
Work: 265 x 3 x 5
---
Cool Down

Reading:

I did not read.

Notes:

1. I was feeling sick today, hopefully I can be over it soon.

01-25-2017

Workout:

No Throwing

Footwork + Conditioning
Dynamic Warm Up
Shuffling
Low Drop Step Acceleration Footwork
6 x 300 at 1:1.5
Drop Step Hollywood Squares
3-Man Marking
Cool Down

SMR and Activation Drills

Reading:

I did not read today, but I listened to more of "Indivisible", NPRs live radio show about politics in the nation.

01-24-2017

Workout:

Throwing - Low Backhand Wrist Mechanics
Wind: 0 mph, Temp: 37 F

Field Strong
Warm Up
Foam Rolling
4-Way Hip Stretch
Strict Pull Ups
Empty Bar Strict Press
Pillar to Plank Press Up
---
Bench Press 3x5:
45 x 5, 95 x 5, 140 x 3 x 5

Every minute on the minute for 10 min:
Row 15 calories
---
Cool Down

Reading:

I started listening to "Ulysses" by James Joyce.  No real rhyme or reason to this pick, except it happened to be in Cs audible library.