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Old 07-15-2011, 06:38 AM   #181
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Friday 07/15

Dynamic stretching, light foam rolling.
Empty barbell: 5 front squats, 5 hang catches, 5 hang power cleans

5 hang power cleans @ 75#

Power cleans: 5x3 @ 95#

10 pushups
Weighted dips: +45#, 3x5

5 pullups

3 rds, for time:
10 35# db snatches (5 left arm, 5 right arm)
10 50# db swings
10 burpee pull-ups

TIME: 8:24.7

-------------------------------------

Power cleans need A LOT of work. In particular, I'm very slow getting my elbows around and under the bar which affects my rack position. I also don't think I get full hip extension or certainly don't generate it fast enough. I'm not going to progress on these until I get the technique down.

Dips were good. Might start doing 5# instead of 10# jumps, but we'll see.

Metcon was a tough one. I don't know that I'd ever done 50# swings before (have done 45). Had to break up the last set 5-5 because my back just couldn't get the weight up. 2nd set of burpee pull-ups was 5-3-2, last one was 5-5.

Not terribly happy with the time, but definitely did a lot of work in a short amount of time. We'll see if I can walk tomorrow!
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Old 07-15-2011, 07:50 AM   #182
Jason Halm
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Re: Shane's Ultimate Frisbee / Workout Log

Basically, the lowest level of ultimate possible, haha. I come to it from a strength background, and right now I'm on Wendler's 5/3/1, plaing ultimate for 1.5-3 (usually about 2) hours each time, 4-6 times a week. I'm just using my ultimate as conditioning for now, basically. But once I go to school, I'll probably keep 5/3/1, and start adding a couple heavy metcons and some sprinting every week.
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Old 07-15-2011, 07:56 AM   #183
Vickie Ellickson
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Re: Shane's Ultimate Frisbee / Workout Log

One of the biggest problems that I have is gauging where the frisbee is going to go once it's aloft. I can generally tell if it's going to skew to one side or the other (unless I'm underneath it...then I have NO idea), but really struggle with determining how quickly it's descending. Might be one of those things that just takes a lot of experience.

I don't have benchmarks, but I'm guessing that my sprinting ability has improved leaps and bounds from when I started ultimate and lifting.

Great workout that you posted (Skern?) Shane....might have to give that a try when I'm feeling ambitious.
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Old 07-16-2011, 08:21 AM   #184
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Jason, sounds good! Wendler does mention conditioning can be added in a couple times a week, no?

Vickie, what you refer to is generally called "reading" the disc and certainly is an art as much as a skill. Of course, it is an invaluable skill; for instance, the best way to defend a deep huck is to look over your shoulder quickly as you sprint, instantly decide where the disc will end up (read it), and get to that spot before your opponent. But I think that learning to read a disc just comes with a lot more time playing and just tossing. As you learn to read how your own thrown discs fly, you'll start to recognize it in other people's discs and so on. So just keep at it!

As far as the work out (Snertz), it certainly does require ambition! I don't recommend doing it if you have to train the next day; hell, probably not even if you have to walk the next day! Of course, it can be easily scaled by, for instance, only doing 2 rounds of each of the jump sprints at the beginning, doing 5 of either the shuttles or the sprints, or omitting one of those things altogether. Any of those combos will still be really tough on the legs, but very applicable to the sport.
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Old 07-17-2011, 07:33 PM   #185
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Saturday 07/16

Rest day.

~20 mins of mobility work. A few yoga poses, mainly variations of downward dog, lunges, and pidgeon poses. Some myofascial work with a lacrosse ball (still working on my right hip) and two baseballs taped together.
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Old 07-17-2011, 07:44 PM   #186
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Sunday 07/17

Trained with 3 friends who were visiting me at my parent's house with a personal trainer from my mom's globo gym. Since we were all ultimate players, she had us to a lot of "sport specific" work = assorted lunges and stuff on Bosu balls and other ridiculousness.

2 mins 1 pood kettlebell swing.
2 mins feet shuffle.
24 squat jump onto 18" box
24 ring row
24 squats with 80# resistance from low cables (this was weird...)
24 100# cable rows
10 ring pushups
10 ring rollouts
20 cable flyes 100#
24 (12 each leg) bulgarian split squats 20#
10 each leg weighted lunge twist with one leg on Bosu ball 15#
10 one-leg pushups on Bosu (5 on each leg)
10 one-leg pushups on flipped Bosu
2x12 1 pood KB lunge transfers
Assorted ab exercises on swiss balls, with and without weight, with and without rotation
2x24 lunge jumps

--------------------

Not exactly the 3x5 squats, 3x5 bench, 3x5 weighted dips I had planned for today.

But it was still fun, regardless of the merits (or lack thereof) that I think this workout had. It was good being in the gym with some of my close friends from school, two of whom I don't know when I'll see next.

Ultimate summer league playoffs start tomorrow. Very excited for that, but growing more worried about this hip flexor "injury". It doesn't seem to affect my ROM or ability much, but certain random motions (like moving right leg from gas to break pedal) REALLY hurt. I'm hoping that more work with the lacrosse balls will work.
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Old 07-19-2011, 06:42 AM   #187
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Monday 07/18

Two summer league ultimate games to 13. Start of playoffs.

Felt very good last night. Hip flexor still had pain during random motions, but I felt zero pain while playing and I think it's getting better in general.

We won both games.

Personal highlights: 2 poach d's, a layout grab followed by catching a huck for a score on same point, lots of assists (2 on hucks, another on a super loopy flick to the back corner, and a high release backhand to space were the highlight ones).
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Old 07-19-2011, 06:46 AM   #188
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Tuesday 07/19

Dynamic stretching, light foam rolling.
10 back extensions, 5 pull-ups, 5 dips.

Deadlifts: 6 @ 135#, 3 @ 185#, 3 @ 225#, 5 @ 255#

Bench press: 6 @ 95#, 3 @ 115#, 3 @ 125#, 3x5 @ 140#

3 rounds:
5 pull-ups +10#
5 dips +50#

Mucho foam rolling.

--------------------------------------------

GREAT day in the gym today. The bench and pull-ups would have been Sunday, but I moved them to today since I had the unusual Sunday.

Deadlifts felt good; think I can keep going at 10# jumps for at least a couple more weeks.

Very happy with 3x5 at 140 on the bench. That's pretty close to my old 5RM.

First time doing weighted pull-ups. Lower number of reps made them feel pretty easy. May jump to 20# next week, then 5# jumps.

Dips were good, but definitely getting heavy. But I think the weighted dips are definitely helping my bench stay on track w/ linear progression.
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Old 07-19-2011, 12:17 PM   #189
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

(Because I can't edit previous post.)

A bit vain, but I did the calculations. Today, I moved 12460 pounds!

It's a great feeling for me to have accomplished something like that before 9am!
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Old 07-21-2011, 07:19 AM   #190
Shane Steinert-Threlkeld
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Re: Shane's Ultimate Frisbee / Workout Log

Wednesday 07/20

1 game to 13 summer league ultimate.

-----------

It was HOT HOT HOT yesterday. (Even hotter today though; an actual heat advisory from NWS.)

Sweated a ton, but played pretty well overall. Scored some good points, including a jumping, toe the line, one handed grab on a super OI backhand to the break side. Also had a few hucks for scores and a couple assists. A couple dumb throws I wish I had back though; good day overall.
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