Workouts continue at the pace of about 2-3/week.  On top of that, I'm now in the midst of winter league.  As always, I have fallen into a handler role, but with 5s indoors, it isn't so bad that I can't pop out pretty much whenever I feel like it.

I've been trying to get one leg power day, one leg strength day, one arm strength day and a cardio (ultimate) day in regularly.  My new PR for deadlifting is 245#, but with such atrocious form that I'm not sure I can count it.  I'm able to DL 185 without any real problems.  I still need work on my hang snatch form, since I feel like if I cleared that up, I'd be able to add 5-10# without too much worry.

Towards that, I've been trying to work hip drive and explosive glute firing.  On Tuesday, I created a nice little tabata workout- 16 minutes, got some good stuff in:
tabata 4-sets:
BW Squats (average about 22 every round)
Mountain climbers (focused on really pushing my natural tempo, since I think I can go faster than the 1/s I naturally maintain)
Squat jumps (started out getting at least 14, probably ended around 10/rd)
Leg raises (had to really focus to get through this, the lungs and hip flexors were burning)

Powered through, was relatively pleased with how I did.  I'd like to take another crack at 100 burpees later this year to see if I can improve my time (I expect to do so).  I really did a number on my hip flexors, and they're still sore today, but I'll try to keep proteining and see if that all works out.  I'd really like to turn them into some quick-firing sons of guns.

Ultimate last night against some old teammates/rivals.  Blew them away (finished up 8), with a couple of scores to my name and a fair number of assists.
Offensively: My deep shots had an unfortunate tendency to be caught just short of the end zone, but they were completed at high percentage, which felt good.  I threw 1 hammer, which was in-and-out of my receiver's hands.  I'll take that one on myself, though, since I probably shouldn't have given it to who I did.  I took over a couple of points, where I just totally got past my guy up and down the field.

Defensively, I did a good job covering people I HAD to cover (old guys, inexperienced guys) and shutting them down completely, either downfield or on the mark.  Got a few D's in the air that I felt good with as well.  The other team wasn't particularly skilled, though I did get the shit skied out of me by some old dude, which was a bit humbling.  Overall, I came out of it very tired, but feeling pretty good.

Doing work,
~#28

Bruised up my left foot pretty badly on Wednesday doing sprints.  What a dumb injury.

Otherwise, Wednesday was a leg strength day, Friday was SUPPOSED to be a skills day in the warm weather but i shat the bed pretty hard and never got off my ass.

Today was better, got some good arm work in.  Hooray.

Doin' work,
~#28

Had a pretty solid workout today.  Back in Boston now, using my old gym on my parents membership:

The concept here was to warm up the legs, then move to lighter and lighter weights and faster and faster muscle firings
DL: 3x5x185
Thruster: 3x10x65(?)
Hang Snatch: 3x3x65

Then added some cardio, plyos and core, stealing from a Yuk workout I creeped on in Pittsburgh.  I set up a box, 20x5m:
3x[
3x(frog hops to 13m, then lunges to 20m, side shuffle to next cone, backpedal to third cone, walk final face)
30s Swiss ball plank
]

Walked out really feeling this workout.  I'm pretty happy with how hard it was, but my form on all the LKC stuff was pretty poor.  I'm really not sure how to fix that.

Doin' Work,
~#28