Run, Stretch

2mi untimed but fast

15 minutes stretching / foam rolling

Hellfish Bonanza

Woke up bright and early Saturday morning and wished that the weather was better. Whooped on JMU B, lost on dgp to William and Mary, sucked against a very tall Va Tech team, slept during the bye while listening to new find Pretty Lights, then faced--wait for it--NYU. A surprisingly encouraging loss on dgp, lots to work on but the potential is there. Oh, and it was a barn burner as usual.

Speaking of which, my minivan nabbed gyros and burgers and beer at Dave's Taverna, then got ready for the barn party that JMU throws every year. I had heard good things about this tournament party and it didn't disappoint. Pregame was a shot of everclear chased with everclear/Monster, then beer and lots of BID House Blue at the barn, shots of Cream sprinkled throughout. Solid party music in the beginning, a solid live band and lots of dancing. I crowd-surfed for the first time, danced with the Rutgers and TCNJ women's teams, slapped Frenchy in the face repeatedly and in general had a good night of drunken carousing. Yakked in the bushes next to the hotel front entrance, eventually found my way to a bed and woke up still drunk.

Warmed up late and fought off the drunk, never ran into the hangover (somehow). Walked over Richmond, went toe to toe with Maryland for the first half but somehow found a lot of ways to make it to the endzone and not score. Sucked in the second half. Jake the Jake and the Jive Turkeys bagged our final consolation game so we hit the road and got home pretty early.

I worked on my defense, bid a few times and got 6 or 7 D's throughout the weekend (including 2 or 3 that were thrown right to me). A few bonehead turnovers and a drop but my break throws were on point and I didn't force too many hucks. Not sure how Easterns Qualifier will go next weekend, but I'm happy that my knee held up over the weekend so I should be able to get back in the groove of workouts and practices.

Lift, Practice

3, 2, 1 muscle-ups

Front squat: 10 at 20, 8 at 40, 6 at 50kg

BB military press: 10 at 20, 8 at 40, 3 at 42kg

Pushups at +45lb: 10, 8, 5, 4

Incline situp and press: 10 at 45, 15 at 35, 20 at 25lb

Watched a very wet and miserable-looking practice.

PT, Lift, Practice

15 minutes biking

Later:

3 muscle-ups

3x8 BB shrugs at 100, 150, 170lb

4x6 upright row at 60lb

Superset: 3 rounds

15 reps 45degree extensions

10 reps cable lateral deltoid raise, level 2

10 reps hamstring curl 30lb

10 overhead squats 20lb

Snatch catch practice for form

10 minutes stretching

Practice was bitter cold, especially because I was again only watching/coaching. It was a solid practice, though--taking the isolated concepts that were the focus of the last couple practices and putting them together into something that looked like a real offense. Excited for our first spring tournament this weekend at JMU.

Practice

Warmup jog

Stretch

15 minutes throwing

Stretch

Watch/coach practice

3x10 pullups

Practice

Opted out of the final kill drill because my knee was starting to complain. Still taking it easy, but trying to get back into it.

Rock Wall

2 hours climbing

Jog

2mi in 16:00

15 minutes stretching

Swim

200m IM

200m IM

200m IM

400m IM

PT, lift

I busted my hip after falling off my bike when I hit black ice on the way to work on Monday, so today I got 20 minutes of electric stim around the bruised/swollen area and then did some stretching. Because I knew I wouldn't be able to do all the pushups and abs that I normally would during the team workout, I went to the gym ahead of time and did the following:

4x3 muscle-ups

Bench press: 5 at 115, 125, 135, 145lb

10 pushups at +45lb

DB push press: 10 at 20, 5 at 35lb

BB push press: 5 at 40, 50, 60kg

DB military press: 8 at 30, 35, 30lb

10 dips

25 incline situps

10 incline situps at +35lb

10 incline situps at +45lb

30 alternating incline situps

Recovery, Lift

15 minutes elliptical

5 minutes stretching

5 minutes ultrasound

Later, at the CAG:

3 muscle-ups

2 muscle-ups

5 explosive pullups

3x10 upright DB rows at 25, 35, 40lb

2x10 upright BB rows at 85, 95lb

10 chest-supported T-bar rows 45lb

10 scarecrows at level 2

5 chest-supported T-bar rows 80lb

10 scarecrows at level 2

5 chest-supported T-bar rows 90lb

10 scarecrows at level 2

5 chest-supported T-bar rows 95lb

5 pullups at +10lb

5 pullups at +15lb

5 pullups at +10lb

15 minutes stretching

PT

10 minutes elliptical

Later, with Machine, in ~8min rounds:

2x25 pushups

2x25 situps

2x25 hello dollies

2x25 scissor kicks

2x25 leg lifts

2x25 close grip pushups

2x25 situps

2x0:30 front plank

0:30 right plank

0:30 left plank

2x25 incline pushups

2x0:30 flexed ab hold

2x0:30 superman

2x25 leg lifts

2x25 situps

2x0:30 front plank

2x25 crunches

50 hip raises

Finished up with some wheelbarrows up and down the stairs, then 50yds of wheelbarrow.