- shuttles: 7x150yd . 50yd course (from the first hole past the bench to the end of the wall). 2m rest for the first 3, then 90s rest for the next 3. Hit 24-25s each.
- 3 min rest
- shuffles: 5x5ydx30sec . 90s rest.
Quick workout with LD in New Haven. Warmed with the ladder, then did some throwing: windshield wipers, chip throws, leftie backhands. After throwing, ran 3x2x150m shuttles (25m course) with 90sec rest between reps and 2min between sets. Finished with 4x15sec lateral shuffles. Then went home and did a bunch of Zoya pushups.
We also threw a bit between exercises.
Afterwards, worked on throwing intermediate throws to moving targets.
Gorgeous day outside. Snuck in a quick workout with Diana at the highrises:
We were supposed to scrimmage at Penn Park for two hours, but they shut the lights off after about 30 minutes of playing. So we worked on our deep hucks in the dark instead. The cutting practice (the shape, the turn, not slowing down while looking back) was great. The throwing part would have been great but I was rushed to throw the next throw and not being able to see your throw was really weird.
Afterwards, I did the shuffles workout:
An hour of 3-on-3 with the South/West Philly Amp crew. We did 3 minutes on, 3 minutes off. The weather was really hot and the turf at Penn Park made it even hotter, so the pace of the game was not the highest. Still, it was good practice. My throws and cuts were somewhat lazy at times, but other times I played strong D and cut well. I did have a few bad turnovers, still not focusing on my decisions enough.
After mini, I did this week’s shuffles (8x10secondsx5yards, 30seconds rest inbetween) with Bulb and Diana. I focused on staying light on my feet in the middle and exploding out of the plants at the ends.
Did the first of the new BenJ workouts with Ben at penn park.
150 seconds rest between each rep. We threw during some of the rests but forgot during others.
Mel showed up during the end of our shuttles and we threw for about 15 min. I worked on my flick throws - trying to get them smooth, flat and high enough.
Played half an hour or so of pickup in the park. It was not very high-level but a few good players were there so I got to cover them.