Uni Lift

Muscle-ups: 2, 3, 4, 5, 4, 3, 2, 2
Overhead squat: 5 at 20, 40kg
Front squat: 5 at 55, 60, 65, 70kg
Incline bench press: 5 at 40, 50, 52.5; 4 at 55, 50kg
Cable bear crawl: 10 at 31.5, 36.25, 46.25kg
Hang clean practice
3 snatches at 40kg

2 rounds of 0:30 stations with 0:10 rest in between stations, 2:00 between rounds:
Line hops, pushups, wall sit, hanging knee raise, v-ups, double-unders, bench dips, box jump march, superman, bicycle, wall run, crunches

Uni Lift

5x(deadlift to hang clean to push jerk) 40kg
Squat cleans: 4 at 50, 60, 60, 60kg
Front squats: 2 at 65kg
BB military press: 5 at 40, 40, 40, 40, 42.5kg
Deadlift: 3 at 60, 70, 80, 90, 95kg
Chinups: 3x6
Single-arm cable pec fly: 3x10 at 12.5kg

Medball 270, 5kg medball:
15 medball bosu squats
15 bosu pushups
15 medball chops per side
15 split squats per leg, forward leg on bosu
15 pushups with one arm on medball, per arm
15 single leg medball Romanian deadlift per leg
15 lunges per leg
15 walkouts*
15 diamond pushups on medball
15 burpees
15 medball back extensions
30 medball situp and press
Completed in 15:25


*walkouts means start in a forward bend, walk your hands out into a plank, then put your hands one at a time on top of a medball placed another foot or so out in front of your head, then return hands to plank position and walk them back to your feet.

Eintracht Training

The worst practice yet. I got there half an hour late and they were still warming up. Then for the next thirty to forty minutes we went over the coach-guy's new "strategy", an L-stack with so many tactical problems that I couldn't believe he actually thought it would work. Especially with the average throwing ability here in Frankfurt, it was just miserable. We split into two groups and drilled it, and I think two passes were completed in a row maybe twice. When I walked to the side to practice my lefty backhands with one of the more advanced players, coach-guy stopped the whole practice and brought everybody in, then explained that everybody on the sideline had to watch the players doing the drill. That it was a tactic-based practice, so we had to pay attention. But he also explained that he wasn't going to go into detail about how to play the L-stack in different situations--we were supposed to pretend we would only be forced one direction, that the disc would always start on the sideline, and that nobody would ever poach. We were forbidden to poach. It was a giant waste of time, and I'm starting to really get frustrated. It's hard to even exploit the practice for my own purposes, which I usually try to do by matching up against some of the more experienced players, or testing my patience as a thrower when not one single person is cutting for me. But this practice made me really reconsider whether it's worth spending three hours on Monday night diddling around with such little opportunity to play real ultimate. Next week maybe I'll just go for a run.

Oh, and 90 minutes of yoga beforehand.

Uni Lift

5x(deadlift, hang clean, push jerk) at 20, 40kg
Squat clean and jerk: 4 at 60, 4 at 65, 1 at 70, 4 at 65kg
Incline bench press: 5 at 40, 50, 50, 50, 52.5; 4 at 55kg
DB bent-over row: 10 at 16, 17, 17kg
Cable crossover shoulder extensions: 10 at 5, 7.5, 7.5kg
15 yoga ball hamstring curls
BB hip thrusts: 10, 5 R, 5 L, 10 at 20kg
L-hang pullups: 10, 7, 5
10 cable bear crawls 38kg
10 ab rollouts

Uni Lift

Muscle-ups: 1, 2, 3, 4
Overhead squat: 5 at 20, 40, 45, 50, 50, 50kg
Pullups: 5 at +10, 3 at +15, 4x2 at +20kg
Deadlift: 4x2 at 60, 4x2 at 80kg

21-15-9 for time:
Sumo-deadlift high-pull (SDHP) 40kg
Push press 40kg
Burpees
Completed in 15:10*


*Includes the time it took me to shift to a new area after the gym supervisor yelled at me for doing push-presses anywhere other than next to a rack. Then, because the racks were all full, I had to wait for somebody to finish their set before moving my bar over. But it was a rough metcon anyway, I was a little optimistic with the weight after the pullups and all those clap pushups I did yesterday.

Run to Eintracht Training

90 minutes yoga

6.5km / 4mi in 31:40 (7:55 pace)

1.5 hours of indoor practice, including:
15 clap pushups per turnover
Total: 130


Yeah...I did them even if it was a turnover because the receiver dropped it. Plus I threw in an extra ten for a hammer I completed for a goal that probably wasn't a good idea. Gotta keep things interesting somehow. Unfortunately I also stubbed my toe during practice, hopefully it heals up pretty quickly...

Night Run

Had to shift my schedule around and couldn't make it to the gym, so instead I went for a nice long jog. Less than halfway through my shins were really hurting, but I decided to ignore it and keep going. I actually wound up feeling better after a while. My first two miles were around 8:15 and 8:05 respectively, and the second half was a little faster than the first.

Total: 4.73mi in 38:00 (8:02 pace)

Feldrenner Training

Still outdoors on the turf. Tonight we did an in-cut defense drill, deep cut/defend drill, and a modified scrimmage: 4 defensive players pull to 5 offensive players. Offensive player A swings to B, who then must complete a pass that gets caught further downfield than 20yds from the endzone line--any pass caught less than 20yds from the endzone line (the "dead zone") is a turnover. Once one of the downfield players catches it past this "dead zone" they continue to play 3v3 until they score (A and B don't do anything except the first two passes, and the puller only guards B until B throws the first pass downfield, then he sits out too). It was kind of weird, and I didn't figure out all the rules right away, but it was kind of interesting as a strategic challenge.

Uni Lift

500m row in 1:53
10 overhead squat 20kg
Front squat: 5 at 40, 60, 60, 60; 4 at 65; 1 at 70kg
5 overhead squat 40kg
Bench press: 5 at 40, 50; 4 at 60; 3 at 65, 67.5, 67.5kg
Deadlift: 2 at 50, 50, 50, 50, 60, 60, 70, 70kg

5 rounds for time:
10 burpee pullups
10 knees to elbows
Finished in 10:20

Deutsche Nationalmannschaft Tryout

"Inside Rocket" is the name of the team, I believe. Their logo is awfully reminiscent of Johnny Bravo. In any case I hitched a ride with one of the Mainz captains and we got to Heidelberg comfortably before the 9am start time. After gathering and quatching for a bit the 40-odd of us went over to the track for a fitness test. Unaware that we'd be running anywhere other than the field, I didn't have my running shoes...but no biggie. It was a heart-rate/VO2-max test of some kind, involving a heart rate monitor and a jog around the track following a pace-bicyclist. The jog got harder and harder though, speeding up every 400m, until eventually I tapped out at 3600m with a heart rate of 198. It wound up being approximately 2.325mi in 18:30, or 7:47 average pace, which sounds easy (considering I've done 3.1mi at like 6:27 pace) but I haven't been running and it showed. Compare to my last VO2 max test.

Anyway after that we split into 4 teams and did a breakmark drill, then played a mini-tournament with games to 7. After breaking for lunch we had another game to 7 and then a combined scrimmage, which my team won (putting me at 3-2 for the day in scrimmages). I played fairly well, but I wasn't used to playing that much at that high a level--not every player is strong, but enough are that it was no picnic trying to play defense. I also had to play downfield a lot and was having trouble working myself into the offense at times, problems with timing and not pushing deep enough in my cuts. The biggest problem though was that each team had only three or four subs, so there wasn't a ton of rest. Lots of fun, though. Looking forward to tomorrow.

After the last scrimmage we listened to a little training advice, showered and then gorged ourselves on Greek food at a nearby restaurant. Nice.

Uni Lift

10 overhead squats 20kg
2x5 hang clean to front squat to push jerk 40kg
Clean and jerk: 4 at 50, 4 at 60, 2 at 65, 3x2 at 70kg
Bent-over row: 3x8 at 40kg
Rear-leg elevated split squat: 10 per leg at 24kg
2x(10 pushups with R hand elevated, 10 pushups with L hand elevated)
2x10 bosu plank reverse single-leg hyperextensions
4x20 dead bugs
25 leg-elevated toe-touches
10 ring pushups

Feldrenner Training

Some weird drills, and the mixed scrimmage at the end was kind of disappointing, but the 3v4 scrimmage was good. I put some nice leading long throws out. I'll have to focus on keeping my vision open on offense this weekend, though--I'm going to tryouts for the German National team and don't want to make stupid turnovers because I didn't see the poach. Also, tighter defense. As always.

Uni Lift

500m row in 2:05
10 overhead squat at 20kg
Front squat: 5 at 40, 50kg
Back squat: 3 at 70, 80, 85*, 80kg
Bench press: 5 at (40, 50), 3 at (60, 65, 70), 7 at 60kg

Partner WoD: 6 rounds
A: row 200m
B: continuous movement of 15kg plate

Angry Dave Abs

Finished all the 200m rows in under 0:45, tried to push myself on the plate movements but it got pretty difficult by the end. Oh, and for the back squat I didn't go full RoM at 85kg, because I was worried if I went parallel I wouldn't get able to get back up. Felt good on the bench press though.