Sleep: 7 hours
Weight: 200#
Cold shower
Joint mobility
Foundation drills
10-8-6-4-2-1 push-up/flr ladder
Upper body band work
1 x 10 kneeling ab wheel rollout (3 sec pause at bottom)
In the PM:
Steve Nash shooting drill x 20 min
- continuous movement for all 20 min, alternating sides of court for each series of shots/footwork. No walking, fast jog to each spot and then explosive move/shot. Excellent cardiovascular and sport specific training.
Then: in weightroom
10-5-3-2
1h press @ 20kg
DHNK pullups (hard squeeze at top on lower rep series)
Prying goblet squat @ 20kg (mixed in some curls at bottom on some reps)
3 x 10/10 1h swing @ 20kg (did not put kb down, alternated hands on fly)
Some waiter walks @ 20kg
FLR hold x 30 slow breaths (tough)
Jump rope x 2:00
Finished up w/ band stretching to cool down
-- Approx 40 min total (20 shooting, 20 strength work)
Then:
Coach x 90 min
Comments:
- coffee and water throughout the day.
- fasted until noon then turkey sandwhich.
- chicken, veggies at 830pm.
- alertness and energy amazing all day.
- pushed hard in shooting work, got great cardio and skill work in. Used lighter kb and upped reps a bit for strength work.
No comments:
Post a Comment