Pullups, HSPU

1k jog at 7:30 pace
Pullups: 4 at +5, +10, +15, +15, +15, +15lb
4x7 handstand pushups with band assistance
1k jog at 7:40 pace

Primal

Warmup, 5 snatch 45, 65lb
(1 power clean, 4 split jerk) at 95, 115, 135, 135, 135, 135lb
Deadlift: 3 at 185, 205, 225, 245, 265lb
4x7 muscle snatch 75lb
3x15 45° extensions

Primal, Soccer

Warmup, 5 snatch 45, 5 snatch 65lb
12x1 snatch 85lb limited rest (completed in 7:35)
12x1 power clean 115lb limited rest (completed in 6:35)
3x15 toes to bar

5x(150yd run, 150yd jog)+(100yd in 0:22)
Run rounds: 0:35, 0:33, 0:31, 0:30, 0:29
Jog rounds: 1:01, 1:01, 1:00, 0:58, 0:55
Total: 1mi in 7:55

60min soccer

Primal

Warmup, 2x3 snatch 65
2x2x(power clean, 2 split jerk) 95lb
1 power clean to 3 front squat at 115, 135lb
1 power clean to (5, 4, 4, 3, 3) front squat 145lb
Military press: 3 at 45, 65; 3x5 at 95lb, 2x5 at 100lb

Helen: 3 rounds for time:
400m run
21 kettlebell swings 53lb
12 pullups
Completed in 11:55
Rounds: 3:25, 4:05, 4:25

Machine Alumni Game

Slept in a bit after partying it up in New Brunswick with some of the currents and formers, had a delicious breakfast sandwich and hit Buccleuch Park around 12:30pm for a rousing game of flatball. The weather was absolutely gorgeous, though a bit breezy, and the currents were tough to stop when they ran through their stud players. The alumni, meanwhile, were goofing off and nursing hangovers, passing a bottle of SoCo around in the halftime huddle, that sort of thing. It was fun to get out there and see everybody, and a good reminder that I need to find some quality pickup or league to prep for pro tryouts this winter.

Primal

Hang power snatch: 3 at 65, 75, 85, 95, 105; 1 at 115, 120lb
Hang power clean: 3 at 95, 105, 115, 125, 135; 1 at 145, 155lb
Push jerk: 2 at 115, 135, 145, 155lb
2x1 clean and jerk 165lb
Romanian deadlift: 3 at 95, 105, 115, 125, 135, 145, 155lb

3 rounds for time:
400m run
20 burpees
10 DB snatch 45lb per arm
Completed in 14:30
Rounds: 4:35, 5:00, 4:55

75min intermediate yoga

Primal

5 snatch 65, 95lb
3 power clean 95, 115, 135lb
Back squat: 3 at 145, 155, 165, 175, 185; 1 at 195lb
3x3 muscle-ups
Pullups: 3 at +10, +15, +2-, +25, +30, +35lb
3x15 kettlebell swings 53lb

Primal

Bashed my head against the wall for a while with power cleans.

Power clean: 5 at 95, 115; 3 at 135, 145, 155; 1 at 160; 2x5 at 95, 5 at 115lb

Nationals Workout: Diane

Snatch, clean and jerk warmup

Diane: 21-15-9 for time:
Deadlift 185lb
Handstand pushups to 6"
Completed in 6:30
Rounds: 2:20, 2:10, 2:00

Primal

Power clean: 3 at 115, 125, 135, 145, 155lb
Front squat: 3 at 115, 125, 135, 145, 155lb
3x8 pullups

Primal

Snatch: 3 at 95, 100, 110, 115, 120lb
3 position drill: 5 rounds at 95lb
Bench press: 3 at 95, 115, 125, 135, 145, 150, 155; 5 at 135lb
5x5 muscle snatch 65lb
4x5 sots press 45lb

30 burpees for time in 1:15

Primal

Hang snatch: 5 at 45, 65, 75, 85, 95; 1 at 105, 110, 115lb
5x(1 snatch balance, 1 overhead squat) at 95, 105, 115, 125lb
1 snatch balance to 5 overhead squat 135lb
5x5 L-hang pullups
3x10 toes to bar
3x40yd DB farmers walk 45lb

Primal

Military press: 5 at 65, 75, 85, 95, 100; 1 at 105, 110, 115, 120, 125lb

Primal

3 squat clean at 65, 96; 3 power clean at 135lb
Deadlift: 5 at 175, 190, 205, 225, 240lb
Front squat: 5 at 100, 110 120, 130, 135lb
RLESS: 5 at 45, 65, 80, 95, 110lb
Bent-over row: 5x5 at 120lb
45° extensions: 3x10 at +25lb
Inverted rows

Primal

3 position drill: 5 sets at 65lb
Push jerk: 6 at 100, 110, 120; 4 at 130, 140lb
Bench press: 5 at 105, 115, 125, 135; 3 at 140lb

1.6mi biking uphill
30min throwing

Primal

Power clean: 5 at 100, 105, 115, 125, 135lb
Back squat: 5 at 135, 145, 155, 165, 175lb
Pullups: 5 at 0, +5, +10, +15lb; 3 at +20lb
3x15 ab wheel rollouts
4x1:00 plank, 0:30 rest

60min soccer, but second half I played goalie. Saved five or six, but let up three as well. They all said it was pretty good for my first time, but it didn't feel great to lose 2-4 after letting up 3.

Primal

Snatch: 5 at 65, 75, 85, 95, 100, 105lb
Snatch grip RDL: 5 at 95, 105, 115, 125, 135lb
Muscle snatch: 5x5 at 45lb
Sots press: 5x5 at 33lb
Ring dips: 5x5 at body weight

Getting coached a bit on the snatch is helpful. Was focusing on patience through the first pull and drawing my torso back into the second pull. Trying to get fast and consistent. RDLs for the transition, but RDLs are just tough, though, and everything else was a bit iffy.

Primal

Well, this week didn't go well after Monday.

Overhead squat: 1 at 95, 115, 135, 145, 155lb

OTMEM 10:00:

2 power clean and jerk 135lb

Sore

Wasn't really able to do anything today.

Power clean: 3 at 135; 1 at 155, 165
Pullups: 1 at +15, +20, +25, +30, +35, +40, +45, +50, +55, +60, +65lb

2.2mi biking uphill

Run

2.88mi in 21:20 (7:24 pace)
0.72mi splits: 5:30, 5:25, 5:20, 5:05