Notes
Played a really good team and won. Played with Ethan (dad works at Stanford), Mamady, Abdul, ?.
Next game, met Michael who is 6’6” and really good at basketball. He played at an HBCU (name starts with H?), tore his hamstring during the pandemic, today was his first game back. He had this crazy acceleration move going from 0 to nearly top speed by falling/leaning into it and just going. Afterward, I watched him do weights with a lot of static holds on the eccentric position.
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Segments
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Circuit
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 4m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Circuit
Basketball High Dribble
Basketball Low Dribble
Basketball Crossover Dribble
Basketball In-and-Out Dribble
Basketball Push-Pull Dribble
Basketball Between the Legs Dribble
Basketball Behind the Back Dribble
Single
Basketball
| 1 | 15m0s | |
| 2 | 15m0s | |
Single
Incline Barbell Chest Press
| W | 10 Reps | 45.0 Lb |
| W | 10 Reps | 45.0 Lb |
| 3 | 10 Reps | 135.0 Lb |
| 4 | 2 Reps | 225.0 Lb |
| 5 | 2 Reps | 225.0 Lb |
| 6 | 3 Reps | 185.0 Lb |
| 7 | 5 Reps | 185.0 Lb |
| 8 | 8 Reps | 185.0 Lb |
Circuit
Sauna
| 1 | 5m0s | |
Cool Down
| 1 | 5m0s | |
Single
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Circuit
Single Leg Hamstring Stretch
| 1 | 30s | |
Standing Quadricep Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 4m0s | |
Bodyweight Squat
| 1 | 20 Reps | 0 lb |
Cossack Squats
| 1 | 20 Reps | 0 lb |
Pogo Jump
| 1 | 50 Reps | 0 lb |
Hamstring Kick Out
| 1 | 20 Reps | 0 lb |
Large Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 20 Reps | 0 lb |
Small Arm Circle
| 1 | 20 Reps | 0 lb |
Reverse Small Arm Circle
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Circuit
Basketball High Dribble
Basketball Low Dribble
Basketball Crossover Dribble
Basketball In-and-Out Dribble
Basketball Push-Pull Dribble
Basketball Between the Legs Dribble
Basketball Behind the Back Dribble
Single
Basketball
| 1 | 15m0s | |
| 2 | 15m0s | |
Single
Incline Barbell Chest Press
| W | 10 Reps | 45.0 Lb |
| W | 10 Reps | 45.0 Lb |
| 3 | 10 Reps | 135.0 Lb |
| 4 | 2 Reps | 225.0 Lb |
| 5 | 2 Reps | 225.0 Lb |
| 6 | 3 Reps | 185.0 Lb |
| 7 | 5 Reps | 185.0 Lb |
| 8 | 8 Reps | 185.0 Lb |
Circuit
Sauna
| 1 | 5m0s | |
Cool Down
| 1 | 5m0s | |
Single
Elevated Kneeling Lunge Stretch
| 1 | 2m0s | |
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
8/10
Total Volume
6,110 lb
Segments
7
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