Thursday 26th February 2021
Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out
bodyweight at home without shoes = 88 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim
Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
A few sets of easy pogo jumps, and speed hops
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set, last 2 reps not quite chest to bar
Close grip triangle pushup - BW 3x10 explosive (+1 rep)
All reps airborne at full extension, 1-2 inches
Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8
L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)
at home - Lower Base building week 5
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8
Hard but not too bad for after BBall/jumps
I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10
A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg x10 @ RPE 7
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B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 10
B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7
man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)
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Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps
stretch
