Lift

Pullups: 11, 4 at +10lb
DB hang snatch: 5 at 35, 2 at 40, 1 at 45lb
Incline bench press: 8 at 45, 2x5 at 95, 8 at 95lb
3x5 single DB high pull, 25lb
Shoulder raises: 8 at 15, 8 at 10lb
2 farmers walks at 45lb

I also did some static holds with the 45lb bar above my head, various dumbbells held above my head (I even tried overhead squatting with dumbbells, which was crazy difficult). I did more DB snatches, as well--at various weights, some incorporating static holds in the finish position, trying to feel out proper form. My left arm is significantly weaker, and some snatches turn out to be more like clean+presses. Today was mostly about putting some weird stresses on my shoulder muscles, so I did various kinds of raises, sometimes turning the dumbbells as I brought them above my head. Nothing too strenuous, although I found out that if I ever want a stupidly hard workout I can do dumbbell overhead squats. Humbling, to say the least.

(Team) Lift

20 reps of each exercise, no rest. Do it for time, twice with full rest between each attempt:

Squat thrust jumps, jumping jacks, pushups, crunches, side lunges, lunges, pullups, back extensions, squats, crunches, dips, alternating crunches, alternating crunches, supermans.

I did it first in 8:45 with a different order of exercises, which threw most of the leg stuff at the end and killed my squat-thrust-jumps. I completed my second run in 6:45, but I had less-than-perfect form on my dips and I was more trying to go through as quickly as possible than do each rep of each exercise with great form. Not sure if that was the point, but it was a good workout either way.

Jog

1.5mi in 11:45

Plus a couple flights of stair running, a few pistol squats and 20mins of stretching. My left quad still hurts, and even feels like it isn't working properly--it hurts when I try to jog at a faster pace, but doesn't seem to be in much pain when I do things like squat, even pistol squat. In fact, my left quad hurt more when I did right-leg pistols than left-leg pistols. I am confused.

Lift

6 wide grip pullups
Bench press: 6 at 45, 8 at (85, 85, 95, 95), 4 at 115lb
High pulls: 8 at (55, 75, 75lb)
Overhead squats: 4 at 55, 4 at 65lb
Internal and external shoulder rotations (2x15 each at 7.5lb)

I also did some crunches and incline crunches, both with a medicine ball, and side plank holds.

Huck of the Irish

On the drive down, I heard that rounds had been pushed back to noon on Saturday due to rain. When we woke up, we found out that our first round opponent has dropped out. After breakfast, we played a game of mafia and then headed out to cheer on the girls' team at their first game. When we got there, the heavens opened up in a downpour--all games got cancelled. Our coach told us he wanted us to practice anyway, so we warmed up and found a field where several other teams were playing out their games, despite the standing water that had turned the entire field site into a swamp. Even without the rain, the fields would have sucked, but the water was in big splashy puddles that made cutting a slow and arduous process. We did a few drills--deep cutting and defending, encouraging layouts, even after finding a knife on the field--and then scrimmaged against U. Texas-Arlington. It was windy, the fields were a problem, and we were our own problem with numerous drops, poor execution, bad spacing, not running at full speed, etc. We nonetheless went up early, slacked off in the lead, and eventually won 11-8 or something. Then we went back to the hotel, showered, ate, watched "Bring it On" and "Bring it On, Again" and hung out with the girls before going to bed.

Spoiled from sleeping in the day before, plus losing the hour from the clocks changing, we woke up early on Sunday for continental breakfast and a full day of Ultimate (finally). It was much colder on Sunday and even more windy, though less wet. My cleats were still somewhat sodden from Saturday, however, which froze my toes during the warmup. So, our first real game of the tournament was against Pittsburgh-Johnstown, a team with one of the nicest and most spirited players I have had the pleasure of marking up. He also had no problem jacking it deep at every opportunity, right around our marks as we played tight in the first half, keeping it close but going down 6-8. Our spacing was still a problem, and though we cleaned up our handler motion a bit we got blown out in the second half and lost 7-15.

Next up was Air Force, and as a team we stepped it up for this game. We went up fast and early by forcing goal-line turnovers with both man and zone D, scoring easily with endzone offense. I had a bunch of assists this game, because both our man D (when they were against wind) and our zone (when they were with it) were successful--I even caught a callahan goal after pushing them back in the wall and one of their throws bladed up and flew 20ft into the air. We let up a little bit in the second half, but won handily without them scoring more than 4ish. Next up was Drexel, a team that had a lot of trouble against our man D going into the wind and didn't even both trying to work it past our zone--they simply jacked it deep and threw a zone against us every time they got the disc with wind behind them. We would work it up patiently, breaking the cup and hitting open guys all the way up the field before turning it over near the endzone, and they wouldn't even look to move the disc much before punting. Okay, I get that they were trying to play a field-position game, but sometimes they wouldn't even walk it up to the goal line before punting. We had a lot of hell-points because of their strategy, but we kept working it patiently upwind. I moved the disc very well behind the zone--it was not a particularly difficult zone to break, but we broke it often and only turned it over with botched catches (and the occasional throw that got caught in the roaring wind). With wind at our backs, we were much more free to take deep shots--I had a nice hammer assist, Ariel had one of his own, and we often hucked it to guys deep. When it didn't work, we played straight up D. Maybe the wind was a huge help, but we fronted pretty well and rarely got caught with our pants down. I think they may have scored one upwind goal all game, and we won without them scoring more than 4ish.

The team felt like it was starting to come together more than it has yet, which is exciting. We still have a lot of work to do, though, so I'm really looking forward to spring break and the opportunity to practice where it's warm. Also, I'd rather not have Taco Bell after a tournament ever again...my meal kept coming back up into my mouth during the drive home. Not pleasant.

Ultimax

lots of wind
hard to throw
warm and sun
nice to run
spirited teams (a few individual exceptions)
trouble with offense
I skied a 6'8" guy
I got kickblocked
I completed some long throws
teammates layed out, but not me
two freshmen injured Dan Johnson's back in a 2vs1 wrestling match
Greg and Pete layed out on D, and Greg gave Pete a concussion
we lost every game

Lift

Tabata Intervals:

Deadlifts, 2x15lb DB: 14, 15, 17, 18
Squats, 25lb: 15, 15, 15, 16
Lunges, 2x15lb DB: 14, 14, 13*, 13*
Pushups: 19, 14, 8, 10*
Crunches: 23, 22, 22, 23
Calf lifts, 30lb: 23, 22, 21, 22

Asterisks for lunges mean backwards lunges. For pushups, it denotes girl pushups.

A little lifting

I had to do something today, so I went to the gym and just threw the weights around in different ways, trying out different movements to put some moderate stress on the muscles.

9 pullups, 1 at +25lb, 7 pullups
General warmup: a few front squats, presses, overhead squats, and static holds with both 45lb and 65lb (I also did one 10 second, one-handed static hold of the 45lb BB held overhead with the arm locked out, just for fun). I also threw in a mix of deadlifts, straight-leg deadlifts, and romanian deadlifts with 95lb. I did some lat shrugs in the pullup position, too, to try to work on that first step of the dead-hang pullup.

Clean and jerk: 1 at 65, 1 at 95, 1 at 115, 1 at 135lb
--I maxed out. I couldn't even clean 135lb after that last attempt. I was tired.

I finished out the workout with some shoulder stuff...lateral raises and DB presses with 12lb, upright DB rows with 30lb. Finally, 3 farmer's walks with 45lb. Again, the goal tonight was to stimulate, not tax. I'll do some of that tomorrow, and hopefully I won't kill my calves before a tournament, like I did last week. I'll recap Ultimax if I get around to it, and can remember what happened.

Recovery Jog

Got back from Ultimax today, wanted to work out some of the soreness.

2.55mi in 24:55