Recovery

30min mobility class
5k recumbent biking in 15:00
15min foam rolling/lacrosse ball
5x5 1-arm DB bench press 55lb
4x5 1-arm DB military press 45lb
3x10 DB shoulder raise 10lb
3x15 toes to bar

1.75mi biking uphill
75min intermediate yoga
1.75mi biking uphill

Quick(ness) Lift

Recumbent bike warmup
Hang snatch: 1x5 at 65; 2x5 at 90lb
Hang clean: 2x5 at 115lb

Mobility, Clean and Jerk, Front Squat, Accessory

30min mobility class
15min additional warmup
Squat clean and jerk: 3 at 95, 115, 130, 140, 150lb
Clean pull: 4x4 at 155lb
Front squat: 4x2 at 155lb
3x10 1-arm kettlebell row 12kg
3x10 lateral lunge at body weight
3x10 band face pull w/ external rotation
5x10' rope pull w/ 32kg weight

Oly, WOD, Indoor League

15min foam rolling
500m row in 1:47, 250m row in 1:05

Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

3 rounds for time:
400m row
5 1-arm DB push press 45lb per arm
Completed in 6:55
Rounds: 2:15, 2:25, 2:15

4x10 GHD situps

45min indoor 4v4 make-it take-it ultimate, won 92-47

All Day

3 hour tryout

15min foam rolling
Snatch: 3 at 65; 2 at 85, 95; 3 at 100, 105, 110lb
Snatch pull: 4x4 at 125lb
Back squat: 3 at 135, 155;4x3 at 175lb

75min restorative yoga

Winter League

3.5mi biking
90min oudoor 5v5 (3-4, 7-8, 9-13, 16-14)
3.5mi biking

Agility, Quickness

15min foam rolling
500m row in 1:43, 250m cooldown row
30min agility ladder drills, footwork
Hang snatch: 5 at 45; 3 at 65, 85lb
Hang squat clean: 2 at 95, 115, 135lb

Presses, Lunges, Yoga

30min mobility class

1-arm DB bench press: 5 at 45, 50, 55, 60; 4 at 65lb
1-arm DB push press: 5x5 at 35lb

5 rounds for time:
10 pushups
10 throwing lunges
Completed in 3:15

75min intermediate yoga

Mobility, Recovery

0.5mi recumbent biking in 2:05 (level 1)
1mi recumbent biking in 3:15 (level 5)
0.5mi recumbent biking in 1:25 (level 10)
0.5mi recumbent biking in 1:45 (level 1)

30min mobility class

4x6 pullups

Recovery

10min foam rolling
0.75mi recumbent biking in 2:55 (level 5)
1mi recumbent biking in 3:00 (level 10)
0.75mi recumbent biking in 2:05 (level 15)
0.75mi recumbent biking in 2:45 (level 5)
20min foam rolling, stretching

1-arm DB military press: 5 at 30, 35, 40, 45; 3 at 50lb

Mobility, Agility, Accessory Lift

30min mobility class

Agility ladder drills: horizontal focus
4x shuffle serpentine OFP
4x shuffle serpentine IFP
4x0:30/1:00 10m shuffles

3x10 step-ups
3x10 swiss ball DB bench press 45lb
3x8 DB military press 35lb
3x10 ab wheel rollouts

Hang Snatch, Hang Clean, Kettlebell Swings

Hang snatch: 2x3 at 75; 2x2 at 85lb
Hang clean: 2x3 at 105; 2x2 at 115lb

45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
45 kettlebell swings to shoulder level in 1:15, 2:30 rest
35 kettlebell swings to overhead in 1:15

Mobility, Clean and Jerk, Accessory Lift

30min mobility class
Squat clean and jerk: 3 at 95, 115, 125, 135, 145lb
Single leg box squat: 10 at BW, +12kg, +14kg
3x10 kettlebell overhead reverse lunge
3x10 ring row
Lunge-position kettlebell row: 10 at 12, 14, 20kg
3x10 single leg romanian deadlift 12kg
3x10 swiss ball hamstring curls

SAQ, Power Clean, WOD, Indoor League

Agility ladder drills: vertical focus

Power clean: 1 at 95, 115, 135, 155, 165lb

13.4 altered:
3-6-9-12... reps of (kettlebell snatch per arm, toes to bar)
Completed 100 reps in 7:00

45min indoor 4v4 make-it take-it ultimate, won 94-47

Bike, Throw, Lift, Run

3mi biking
60min throwing
4.5mi biking

30min mobility
Snatch: 3 at 65, 75, 85, 95, 105lb
Split jerk: 4 at 105, 115, 125, 135, 145lb
Back squat: 3x8 at 155lb

2.25mi biking

10x100m sprint, 0:30 rest
Times: 0:16, 0:16, 0:15.5, 0:15.5, 0:15.5, 0:16, 0:15.5, 0:16, 0:16, 0:15.5

Mobility, Clean and Jerk, Yo-Yo Test, Yoga

30min mobility

Squat clean and jerk: 3 at 88, 108, 115, 125, 135lb

Yo-Yo Intermittent Recovery Test Level 2: 16 rounds completed (640m for estimated 54ml/min/kg VO2max)

75min intermediate yoga

Cardio, Yoga, Core

AMRAP 10:00 of:

5 handstand pushups to 6" (2 abmats)

10 box jumps 30"

20 double-unders

Completed 8 rounds

60min yoga

3x15 GHD situps
3x10 exercise ball hamstring curls
3x8 ring dips
3x10 pallof press per side 100lb

Mobility, Throwing

30min mobility
30min throwing
1.5mi run

Isabel

30min warmup

"Isabel" scaled: 30 snatch 95lb for time
Completed in 3:55
10 rep splits: 1:00, 1:30, 1:25

Mobility, Chelsea

15min foam rolling, 15min yoga
15min mobility, 15min agility ladder

5 position drill snatch at 45, 65, 85lb
3 squat cleans to 1 jerk at 95, 115, 135lb

"Chelsea": OMEM:
5 pullups
10 pushups
15 squats
Completed 11 rounds
Compare to 9/2/12

Mobility

30min mobility, stretching

3 rounds with rest, then 2 for time:
10 GHD extensions
5 ring L-hang pullups
10 kettlebell swings 24kg
5 kettlebell snatch per hand 24kg
Last 2 rounds in 4:05 (1:45, 2:20)

15min stretching

Bench, Karen

Bench press: 5 at 135, 145; 4 at 155; 3 at 165; 2 at 165; 3 at 155; 4 at 145; 5 at 135lb

Karen: 150 wall balls for time (20lb/10')
Completed in 11:10
25 rep splits: 1:10, 1:30, 1:55, 2:15, 2:15, 2:05
Compare to 8/31/12

75min intermediate yoga

Throwing

5k biking uphill

Still super sore from Mary and yesterday's workout, but I got together with Greg for a dedicated hour of throwing.