03-29-2017

Workout:

Throwing - Backhand Quick Releases

1.2
Foam Rolling
4-Way Hip Stretch
Cook Hip Lift
LAX Pin and Stretch
Supine Band Psoas Activation
Valslide Psoas Activation
Side Plank
2x:
Miniband in-outs
Monster Walks
Sumo Holds
---
Back Squat 5x2
Warm Up: 45x5, 115x5, 155x5, 205x5, 245x3, 280x1
Work: 290x5x2
Squat Jump and Stick
Ankle and Glute Stretch

Deadlift 4x2
Warm Up: 135x5, 225x5, 315x1
Work: 355x2, 335x2x2, 315x2
Broad Jump
Front Plank
---
Cool Down

Reading:

No reading.

Notes:

I'm looking to deload my deadlift after today & build up a bit more volume in my DL warmup sets.  I felt my hips shift too much on these early reps and I want to clean that up and make sure I'm lifting in a way that gives me an athletic benefit.

On the plus side, doubles at 290 felt great!

03-28-2017

Workout:

Throwing - 1-Leg Unit Pace Throws

Footwork and games
Dynamic Warm Up
Shuffling Drills
Low D Shuffling Progression
4v4 Games

Reading:
No reading.

Notes:

Spring NUT Season!

03-27-2017

Workout:

Throwing - Disc Golf

1.1
Foam Rolling
4-Way Hip Stretch
Hip Lifts
Miniband Psoas Activation
Kneeling T-spine
Front Plank
Side Plank
SLDL
2x:
Toe Touch Squats
Miniband Leans
Ecc Pushup
MB Slams
---
3x3 ECC Back Squat
Warm Up: 45x8, 95x5, 155x5, 205x5, 245x5
Work: 255x3x3
Vertical Jump Stick
TK palloff hold

3x4 Ecc DB SLDL (35 per hand)
Ecc 1-arm DB Bench Press (35)
TK push/pull

Ecc Heel Drops
Ecc Chin Up
---
Cool Down

Reading:

No Reading.

03-26-2017

Workout:

1.5 hours 3v3 with Evanston Crew

1.5 hours Indoor Pickup

Stretching

Reading:

No reading.

Notes:

I'm starting to see where I can apply crossovers and jabs better in-game.  I'm playing around a lot with set up position as the reset defender, it's been interesting so far.

03-25-2017

Workout:

Throwing - 1 Leg Inverts
Wind: none, Temp: 40 F, heavy rain

Ankle Mobility
Jump Rope Circuit

Conditioning:
Rowing Machine Intervals: 6x250 with 2 min rest

Reading:

No reading.

03-24-2017

Workout:

Throwing - Blades, Offhands, Overheads
Wind: 11 mph, Temp: 72 F

1.3
Foam Rolling
4-Way Hip Stretch
Hip Lifts
Supine Band Psoas Activation
Kneeling T-Spine
Front Plank
Side Plank
SLDL
2x:
Internal Rotation
Hip Adduction
MB Slams
---
4x5 ECC RLESS (70 lb db per hand)
Staggered Starts
Ab Wheel

4x6 Valslide ECC leg curl
Ecc pushup
1 arm KB swing

Ecc pistol squat
Ecc Chin Up
Turkish Get Up
---
Cool Down

Hip and Core Correctives - 15 min

Reading:

No reading.

Notes:

This workout was very difficult.  I am pretty sure I have done this workout in the past and I remember it being fairly easy.  The biggest difference between them was the weight at which I was doing RLESS, I think.

03-23-2017

Workout:

Throwing - Backhand Arounds
Wind: 5 mph, Temp: 41 F

Footwork
Dynamic warm up
Sprinting Form Drills
40 yard strides
Low Hips D crossovers
2 x Goose Cones
Cool Down

Reading:

I did not read.  Still off the reading wagon.