Mobility, Unilateral Lift, Yoga

30min mobility class
15mim additional ankle mobility

3x10 bosu skater squat
5x5 hand raise handstand pushups
1x10 explosive skater squat
1x10 single leg Romanian deadlift to cable row 25lb
1x10 weighted lunges 20kg
1x10 single leg kettlebell Romanian deadlift 20kg
1x10 weighted lateral lunges 20kg
1x20 overhead walking lunges 20kg
1x10 single leg box jump per leg, landing on two feet

75min intermediate yoga

Mobility, PT

30min mobility class
15min additional ankle mobility

60min physical therapy

Hang Clean, Front Squat, Indoor League

Hang clean: 5 at 95, 105, 115, 125, 135lb
Front squat: 3 at 115, 125, 135, 145, 155lb

45min indoor make-it take-it 4v4 ultimate: half 62-23, won 120-45

Practice, Snatch, WOD

3mi biking
30min warmup, throwing
2 hour practice
3mi biking

3 touch and go power snatch, 3 touch and go squat snatch at 65, 85, 95, 105, 115lb
DB military press: 5 at 35, 40, 45, 50, 50lb

5 rounds for time:
5 power snatch 95lb
10 burpees
10 step-ups per leg 24"
Completed in 10:55
Rounds: 1:45, 2:15, 2:30, 2:25, 2:00

2x25 GHD situps

DCC Youth Clinic

3 hours coaching youth players

Mobility, Snatch, Accessory, Yoga

30min mobility class
15min ankle mobility

Snatch: 1x3 at 65, 85. 1x2+1 at 95, 105. 3x1 at 115, 125lb

10 skater squats per leg
10 kettlebell military press 30lb
2x5 skater squats with 30lb kettlebell
2x5 kettlebell military press 30lb
5 skater squats with 40lb dumbbell
5 dumbbell military press 40lb
10 skater squats per leg
10 kettlebell military press 30lb

3x5 handstand pushups
3x12 ab wheel rollouts
3x12 single leg calf raises

75min intermediate yoga

PT

60min physical therapy, including: 2x10 skater squat
10 single leg Romanian deadlift to horizontal cable row 20lb

Mobility, WOD

30min mobility class

For time:
500m row
21 pullups
21 kettlebell swings 20kg
500m row
15 pullups
15 kettlebell swings 20kg
500m row
9 pullups
9 kettlebell swings 20kg
Completed in 14:15
Rounds: 5:15, 5:10, 3:50

3x10 single leg Romanian deadlift per leg

PT, Workout, Indoor League

60min physical therapy

3x10 DB bench press 55lb
3x15 split squat

21-15-8 for time:
DB snatch 35lb L
DB overhead reverse lunge 35lb L
DB snatch 35lb R
DB overhead reverse lunge 35lb R
Completed in 11:30
Rounds: 4:45, 4:55, 1:50

30min indoor 4v4 make-it take-it ultimate, halftime 40-41 won 84-61

DCC Practice

Warmed up but didn't play, didn't want to push the ankle.

Quick(ness) Lift, Agility, Outdoor League

1:00 recumbent biking level 5, 10, 11, 12, 13, 10, 5 for total 2.45mi in 7:00
20min foam rolling
Power snatches at 65lb
Squat snatches at 95lb
3x5 hang power clean from below the knee 115lb
10min stretching

30min agility
45min 5v5 outdoor ultimate, won 12-10

Unilateral Lift, Yoga

1.65mi recumbent biking in 5:00
3x10 single leg squat
3x10 1-arm DB military press 30lb
5x5 handstand pushups
5x5 single leg DB snatch at 25, 30, 35, 40, 45lb
3x10 pushups +50lb
2x15 calf raises
2x15 hanging leg raises

75min intermediate yoga

PT

60min physical therapy for ankle injury

Mobility, Upper Body

30min mobility class
3x8 ring pullups
3x10 inverted row
Bent-over DB row: 10 at 30, 35, 40lb
Seated cable row: 10 at 50, 60, 70lb
3x10 GHD raises

Tryout

4 hour tryout, subluxation injury in left ankle

Outdoor League, SMR

3mi biking
75min outdoor 5v5 ultimate

20min foam rolling
40min laxball SMR

Recovery, Unilateral Stabilization

30min mobility class

5x5 skater squats per leg
10 reverse slide lunges per leg
10 side slide lunges per leg
10 slide mountain climbers per leg
10 squat and band adduction per leg
10 reverse band step-outs per leg
10 band hip abduction per leg
10 single leg TRX hip bridge per leg
3x10 bosu front squat to DB military press 25lb
3x10 bosu pushups
3x10 single leg squat and reach per leg
3x10 an wheel roll-outs
30 GHD situps

75min intermediate yoga

PT

60min physical therapy, including:
2x15 single-leg squat and cable row
2x10 reverse slide lunges
2x10 skater squat
3x10 bosu squat
2x15 band shuffles each side
2x10m reverse band step-outs

Recovery

30min mobility class
1.5mi recumbent biking in 5:00
0.25mi warmup jog
0.75mi in 4:45
0.25mi cooldown
5:00 airdyne
15min foam roller

PT, Recovery, Indoor League

60min physical therapy

0.25mi each at levels 1, 5, 10, 15, 10, 15, 15, 10, 15, 10, 5, 1
Total: 3mi recumbent biking in 9:40
25min foam rolling

45min indoor 4v4 make-it take-it ultimate, won 96-37

30min laxball SMR

Tryout, Recovery

4 hour tryout

15min recumbent biking
25mim foam rolling
25min laxball mobility
15min stretching

Tryout

4 hour tryout

20min foam rolling