Lift

Bench press: 12 @ 45, 12 @ 85, 10 @ 85
Fly: 2x12 @ 20lb
Tricep curls: 2x12 @ 20lb

I also did one set each of hip abductor and adductor, mostly out of curiosity. I felt like a woman the whole time, but it might be a useful exercize to throw in the bag. Other than that, I threw around for a while today and finished with a 5 minute jog. Also semi-argued with Ariel about the value of outside-in and inside-out throws. I feel like they have useful application in various situations, but he feels that our possession-based offense prohibits these supposedly riskier throws. "If you can't throw to a space with a flat throw, you shouldn't be throwing there." Maybe I just like being able to put an accurate semi-blade--it's true that bladey throws have much less margin for error, but I don't think it means they should be discarded altogether. A lot of teams use them effectively; a team can exploit a defense's holes more easily once you get the disc to those areas closed off from nice, flat, safe throws, so the reward is worth the additional risk.

Defenses are built to take a team out of its comfort zone by shutting down its prioritized looks. Why not then practice your second and third options? A defense can't take everything away at once.