Uni Lift, Eintracht Training

3 squat cleans 50kg
3x3 power cleans 60kg
Deadlift: 3 at 60, 70, 80, 90, 100, 105kg

To failure combo:
12 military press 35kg, 8 L-hang pullups
16 push press 35kg, 6 L-hang pullups
12 push jerk 35kg, 6 L-hang pullups

3x10 TRX hamstring curls, situps
3x10 SLRDL, knees to elbows
3x10 plate raise 15kg, hamstring curl 15kg
3x10 incline overhead situps with 15kg plate

120 minutes indoor practice

Uni Lift, Feldrenner Training

3x10 step-ups with rotation
Thrusters: 5 at 30, 40kg
Muscle-ups: 2x5
Front squat: 5 at 50, 55, 60kg
Pushups: 2x12 at +20kg
3x10 kettlebell swing 15kg
3x10 RLESS
3x10 incline barbell push

60min outdoor practice, 3v4 scrim.

Physio, Feldrenner Training

40min physiotherapy

90min outdoor mixed practice

I cleated up, felt pretty good.

Uni Lift

What injury?

10min foam rolling / mobility warmup
Hang cleans: 5 at 35, 37.5, 40, 42.5, 45kg
3x10 TRX single leg hamstring curls
High pull: 8 at 37.5, 40, 42.5kg

WoD: 21-15-9 of:
DB snatch L at 20kg
DB snatch R at 20kg
Handstand pushups (4" pad)
Knees to elbows
Finished in 13:53
Rounds: 5:02, 5:04, 3:47

Eintracht Training

Upline cuts, swing passes, and 5v5 indoor scrimmage.

Run

400m warmup jog
Dynamic warmup

Workout:
360m 1:30
360m 1:20
360m 1:30
360m 1:10 (1440m in 5:30, or 0.895mi at 6:09 pace)
360m in 2:00
360m in 1:50
Total: 2160m in 9:20, or 1.34mi at 6:58 pace

4x100m accelerators
100m "sprint" (~13 seconds)

400m cool-down jog

Feldrenner Training

Introduced the vert stack handler motion. I even played! In running shoes, and I didn't push too too hard, but it felt good to finally be out there again. I made a bunch of crazy throws for goals, but I have to remind myself next time to practice higher-percentage decisions.

Ran a cool-down jog afterwards to the bus stop.

Uni Lift

Warmup jog
2x10 step-ups
Deadlift: 5x5 at 60kg
Muscle-ups: 5, 5, 3-2
2x10 kipping pullups
Military press: 3 at 35, 37.5, 40, 42.5, 45, 47.5kg
3x10 step-ups
3x10 Cook hip lifts
3x10 overhead BB split squats 20kg

AMRAP 10:00
250m row
10kg plate shoulder raise to overhead, 10 reps
Completed: 6 rounds

Physio

50min physio

Uni Lift

500m C2 row in 1:52
5 front squat, 5 overhead squat 20kg
5 box squat 20kg
5 single-leg box squat
5 single-leg overhead DB box squat 10kg
Pullups: 2x8 at +5kg, 8 kipping
RLESS 1x10 at body weight
Pushups: 3x10 at +20kg
Snatch grip incline bench press: 8, 8, 6 at 40kg
2km C2 row in 7:55
3x10 situps, 25 leg lifts
2x10 glute curl 10kg

I can feel it getting better. Still some pain, RoM still limited, but I'm getting closer. Hopefully next week the physio can clear me for running.

Physio

40min physiotherapy

Uni Recovery

10min stationary bicycle
20min indoor jog
-3:00 25m down-and-backs, focus on inside push
-2:00 25m forward, 25m backpedal
-2:30 25m shuffles
-2:30 25m carioca
-6:00 slow serpentine
-3:00 25x10m box jog, focus on cornering
-1:00 25m forward, 25m backpedal

Snatch grip military press: 5 at 20, 25, 30, 32.5, 35kg
Hamstring curl: 10 at 10, 12.5, 15kg
Bent-over row: 10 at 30, 35, 40kg
3x12 45° extensions
Cable leg extensions: 10 in each direction (except backwards)
High pull: 10 at 30, 32.5, 35kg
Cable single-leg knee raise: 10 at 5, 7.5kg
10 muscle snatch 20kg
10 overhead squat 20kg

IR Trainingslager Karlsruhe, part 2

Woke up, had breakfast, piled into Botto's car (he picked me and two of the other guys up from the WG where we slept the night) and made our way to the hall. We ran some drills inside then moved it out to the cold for more work drilling the system. I kept busy watching and coaching, trying not to freeze. It looked a lot better today, though, after we added a couple key pieces to the offense and drilled some more. Long weekend, though...even without playing I got sore, especially my throat from all the yelling. Can't wait for the next one.

IR Trainingslager Karlsruhe

All of Inside Rakete met this weekend for a conditioning and strategy training camp in Karlruhe. Botto picked me up from the Hofheim Bahnhof just after 7am, and the two of us (both injured) showed up nice and early on a cold Saturday morning, at the same site where I went to the Christmas Cup indoor tournament with Feldrenner back in Fall 2009. While the team warmed up and did some conditioning drills, the coach and I went over some strategy stuff and drills to teach it. After drawing some of the main points on an easel of paper, we put on a thousand layers and went outside to try it out. Both the scrimmages and drills were a little ugly, but I think the weather played a big role in that. The finer points of the new tactics were also somewhat unfamiliar, we hadn't gone through quite everything, and there were a lot of questions. But overall it was on track--most were starting to get the idea, even if they weren't yet comfortable in the offense, and best of all you could tell how many of our players have solid fundamentals.

I spent much of the day trying to get to know the names of my teammates while making suggestions and explaining the offense one-on-one to other D players. As frustrating as it was that I couldn't play, I really enjoyed it. I also liked when we gathered around in a circle, before going over strategy in the hall, and each shared what our personal goals were, as well as what we thought the team's goal should be. I like the team's energy, and I'm excited for the season.

After a leisurely dinner at an upscale pizza restaurant, I crashed on an extra mattress in the WG of a teammate's club teammate. Not having to sleep on the floor? Score!

Physio

30min physiotherapy by Frankfurt Stadion

Fast wieder 100%

13km stationary bicycle in 21:00

20min stretching

Muscle-ups: 5x5

Hamstring curl: 12 at 7.5, 10, 12.5kg

90° extensions 3x10

Seated row: 10 at 45, 50, 50kg

25 leg lifts, 25 full body crunches

Push press: 5 at 40, 42.5, 45, 47.5, 50kg

3x20 situps