Plus cold shower.
Plus cold shower.
Half an hour of throwing with Adubs. Worked on my flicks. I’m releasing my flick too far in front of my body, which makes it hard to keep it I/O and hard to put power on it.
After throwing, 90 minutes of BAD. Today’s focus was lateral movement - resisted shuffles and shuffle suicides were the main event. Then we did our standard medball core workout and cardio circuit. At the end, I talked everyone into doing sled push relays, which ended up being tougher than I expected (but still fun).
Before the workout, I measured my vert. Standing vert was 25“ , and I got 30” with the approach. This is almost exactly the same numbers I got in Boston in 2010 (26" standing, 30" approach). I didn’t warm up though, so I think I can do better. Kevin told me that I don’t swing my arms aggressively enough, and that I need to swing them straight up.
Session two of BAD. Very similar to session 1, but we worked on jumping instead of sprinting.
First day at BAD (Better Athletic Development). Some of the Metro North ppl got a class to themselves. It’s pretty similar to the Spinners workout sessions from last year, though I think Ben’s stuff was better (but it’s too early to judge). We worked on sprint form and power, core stuff, and then overall fitness circuit. Core was the worst for me, but I’m sure I’ll get better at it. The sprinting work was good. I learned that I need to swing my arms higher (“cheek to cheek”), which will cause my stride to lengthen and I’ll run faster. I have good turnover, but dont gain as much ground on each step as I could. It’s probably because I play defense all the time.
Did the T25 total body circuit with my dad and uncle. Had to stop a few times because I was barefoot and my toes kept going numb.
Did the T25 Cardio video with my dad and Diana. It was decent, though doing it on cement was a mistake. The bottoms of my feet hurt a lot and I had to stop at a few points to rest them. Overall I didn’t feel too tired, but that might be because of the breaks and the down-scaling to minimize impact. After the cardio, we swam a few laps in the pool.
40 Burpees for time: 2:28. Possibly my slowest time yet. Prolly cause I spent th last two weeks traveling and being sick and not eating very well.
3x5 Russian Curls
Did it in 2:25. 10 seconds worse than last time, 13 behind my PR.
Diana and I did a 25-minute circuit of various exercises. My dad likes these videos. The workout was pretty tough, lots of pushups and squats and ab stuff. I could not keep up with all of it (partially because of my poor flexibility). Would do this again.
We’re counting this as 100 AMPs because that’s the average number of reps.
Spiderman Pushups: 12, 10, 8, 8, 6, 5, 4, 3
V Ups: 13, 10, 8, 7, 8, 9, 8, 9
Lowest scores total: 28