05-15-2017

Workout:

Throwing - Disc Golf - Precision
No Wind

Recovery Intervals
Full Dynamic
100 yds x 12 at 70% - 1 min intervals
Light Crossover Mechanics
Cool Down

Reading:

I did not read.

Notes:

I had to fight the urge to lift today.  My head wanted to move some weights, but my body needed the recovery.  Priority now is recovery, conditioning, and reps.

05-14-2017

Workout:

Today was the Chicago Men's Hat tournament:
5 x ~50 minute games

Light Stretching and Prehab

Reading:

None

Notes:

Today we took a red-eye back to Chicago for tryouts.  Felt sluggish due to lack of sleep, but still had a good time.  It was definitely good that I brought food for myself throughout the day, 100% would have cramped otherwise.

05-13-2017

Workout:

Light Stretching and Prehab, lots of water

Reading:

I read some of "Flow" on the plane.

Notes:

Today we took a red-eye to Florida for a wedding.  We had some great tacos at a dive bar, played some mini-golf, learned about Canadian DUI policy from a Lyft driver, witnessed a "big fat greek wedding", and got mildly deafened by the live band at the reception.  I talked to a whole bunch of people I have never met and may never see again.  It was a good time.

05-12-2017

Workout:

Throwing - Throwing Theory and Touch Flicks in wind
Moderate Wind

4.6
Foam Rolling
4-Way Hip
Cook Hip Lift
Donkey Kicks
Leg Raises
--
Prone Bench Hip Flex Iso
Bench Glute Iso
Cobra
Alt V-Up Iso Hold
Laying Leg Over
--
Hang Power Clean 2x2 - 57.5% - (105)
Standing Iso Band hip Flexion
Hip Extension

Hang Power Clean 2x2 - 57.5% - (105)
Miniband In/Outs
SLDL

Plyos
4x10 High Object Touches
4x10ea Split Squat Jumps
4x5 Depth Jumps

RLESS 3x5 - 57.5% - (55 db ea)
Superset with bw reps with back leg fully extended, as seen here:
https://physicalculturestudy.com/2017/05/08/the-history-of-the-bulgarian-split-squat/

Valslide Core Push Up
Iso YTW
Standing Push/Pull

Single Arm DB Row
Straight Leg Sit ups
---
Cool down

Reading:

See above link

05-11-2017

Workout:

Throwing - Throwing Theory - Accuracy
Low Wind

Recovery Intervals
Dynamic Warm Up
100 yds x 12 at 75% - 1 min rest
Cool Down

Reading:

None

Notes:

I drove to Indy and back today for work.

Got lunch with the folks, it was good.

05-10-2017

Workout:

Throwing - Crosswind Throwing Theory
Moderate Wind

Beach Pod
Warm Up
Continuation Cutting Drill
Marking/Shuffling Progression
3-Man Mark - I won!
Sand Goose Cones x 3
Some Layouts

Reading:

No

05-09-2017

Workout:

Throwing - Throwing Theory While Tired (After Goose Cones)
Low Wind

Conditioning and Footwork
Dynamic Warm Up
Low Static Start Positions - Crossovers
- Trying to get my hips really low with a good shin angle and back position and externally rotating foot/hip for my getaway step.  Like this:

IFP Practice
Crossover Steps
Goose Cones x 6 at 1:2
Cool Down

4.5
Foam Roll
4-Way Hip Stretch
Cook Hip Lift
Donkey Kicks
Miniband Shuffles
--
Deadlift 2x2 - 75% - (265)
Miniband Psoas Activation
Glute Activation

Deadlift 2x2 - 75% - (265)
Miniband In Outs
Adductor Iso

Squat 4x3 - 75% - (245)
Broad Jump
Power Step Up
RLESS Jump

Push Up
Chest Pass
Chop/Lift

1 Arm DB Row
AB Wheel Rollouts
--
Cool Down

Reading:

Not today!