Push Jerk

500m row in 1:52
20min foam rolling

Push jerk: 3 at 95, 115, 135, 155; 1 at 165, 175, 185lb

Hang Power Snatch, WOD, DU's

1km row in 3:35 (1:50, 1:45)
30min mobility

Hang power snatch: 3 at 65, 85, 95, 105, 110, 115; 1 at 125, 130, 135lb

21-15-9 for time:
Pullups
Pushups
Kettlebell swings 20kg
Completed in 6:45

Rounds: 2:40, 2:40, 1:25

3x50 double-unders

Snatch, WOD, Extra

2.2mi recumbent biking in 6:30
20min foam rolling

Power snatch to squat snatch: 2 at 65, 86, 95, 105, 115, 125lb
3x1 power snatch 135lb, 3x1 power clean and push jerk 135lb
Military press: 5 at 95; 4 at 105; 3 at 115; 3 at 125lb

For time:
10 DB snatch 45lb per arm, alternating
20 kettlebell swings 20kg
20 burpees
20 kettlebell swings 20kg
10 DB snatch 45lb per arm, alternating
Completed in 4:20

20min muscle-up practice
2x25 GHD situps
3x15 single leg elevated hip thrust
Military press: 5 at 95; 4 at 105; 3 at 115lb

Jog to DC Breeze Game

2.4mi in ~20min from the College Park Metro to the UMD golf course, then another jog over the river and through the woods until I finally found the astro-turf field where the DC Breeze were playing the Rochester Dragons. I live-tweeted from the booth as DC rolled to a 30-22 victory.

DC Current - Season 1 Game 3

Up at 5am, out the door and cramming into a car with five other dudes for a 5:30am trip to the park and ride where our 6am bus to Boston was waiting. After a couple stops to pick up Baltimore players, breakfast, and lunch, we finally arrived at Hormel Stadium around 4pm. I threw with Freddie for a while in the drizzle while the rest of the team played cards or handball in the locker room, and at 5pm we cleated up for the warmup. 7pm game time and it was a sloppy one.

We started on O and scored, then broke for 2-0 before letting up a score and two breaks. 7-9 half and a bad third quarter, game ended 12-17. I played around 3 points, all on the D-line covering Rebholz. He threw one blade flick goal but otherwise neither of us were really involved--my line never got the disc.

Afterwards jawed with Sachin and my parents before scavenging crusts from the pizzas my teammates ate without me, then enjoyed several beers before the bus ride back home. Got back just after 8:30am on Sunday, totally wiped out.

Recovery

1.8mi recumbent biking in 6:30
30min foam rolling, stretching
500m row in 1:47, 250m cooldown row

Split jerk: 4 at 95, 115, 135, 155, 165lb

3 rounds:
1 ring muscle-up
3 handstand pushup to 1 abmat
9 kettlebell snatch per arm 20kg
27 double-unders

2.25mi recumbent biking in 8:00
1000m row in 3:47

30min mobility

DCC Practice

2 hour practice

DC Current - Season 1, Game 2

vs Boston Whitecaps: 6-6, 9-9, 13-15, 18-17

Warmed up, screamed my head off on the sideline on our way to upset the defending champions, ending their undefeated streak with a buzzer-beating hammer.

Recovery

20min throwing
3x15 single leg elevated hip thrust
3x15 single leg Romanian deadlift
2x10 hip slides
Core circuit
10min throwing

75min intermediate yoga

DCC Practice

2 hour practice

Lift

1.5mi recumbent biking in 4:30
30min mobility class

Power snatch: 5 at 45, 65, 95; 5x(3-2) at 115lb
5x(4 squat clean and jerk, 1 power clean and jerk) at 145lb
Bench press: 5 at 95, 115, 125, 130, 135, 140, 145; 4 at 150lb
Deadlift: 5 at 185, 205, 225, 235, 245lb

DC Current - Season 1 Game 1

Warmed up and then warmed the bench as an inactive player, but the game was great. Two breaks to start, then gave up a score and a break, followed the same pattern for much of the game. Largest lead was 15-10 but we let them come back 18-17 before finally finishing the door. 4-5-5-7 and 3-5-2-8 were the quarter breakdowns, the third quarter was our strongest with excellent defense and clean O. The fourth was a nailbiter but we pulled it out.

Q1: 4-3
Half: 9-8
Q3: 14-10
Final: 21-18 @ Philadelphia Spinners

Chowed down on a Bobby's Burgers burger and bolted a beer at the Tap House before busing back to DC.

Front Squat, Mobility, Scandal Track Workout, Yoga

1.7mi recumbent biking in 5:00
10min foam rolling
Front squat: 3 at 95; 2 at 115; 1 at 135, 145, 155, 165, 175lb
30min mobility class

Met up at Cardozo with a few ladies from Scandal:
Active warmup
3x(300m run, 1:30 rest) (1:01.9, 0:59.8, 0:54.2)
4:00 throwing
3x(300m run, 1:30 rest) (0:59.2, 0:57.6, 0:54.1)
4:00 throwing
3x(300m run, 1:30 rest) (0:56.9, 0:53.0, 0:52.1)

75min intermediate yoga

DCC Practice

2 hour practice

Oly, Pullups, Coaching

Hang power snatch: 3 at 45, 65; 1 at 85, 95, 105, 115, 125lb (PR)
Hang power clean: 3 at 115; 2 at 125; 1 at 135, 155, 175lb (PR)
Pullups: 3 at BW; 1 at +10, +20, +30, +40, +50, +55, +65lb

2 hours watching Georgetown women's team

Recovery Workout

Knee's been bothering me for more than a week, so I'm taking the week to work it out.

1000m row in 3:40 (1:40, 2:00)
20min foam rolling

3x10 single leg elevated hip thrusts
3x10 cook hip lifts
3x10 single leg Romanian deadlift

3 rounds for time:
30 kettlebell snatch 14kg (15 per arm)
20 V-ups
10 handstand pushups to 1 ab-mat
Completed in 7:30
Rounds: 2:15, 2:20, 2:55

Finisher: 40 V-ups

Everything Is Heavy

Snatch: work up to 140lb (~95%)
Power clean and jerk: work up to 175lb (~95%)
Front squat: work up to 175lb (~95%)
Military press: work up to 125lb (~90%)
Back squat: work up to 185lb (~90%)
Deadlift: work up to 275lb (~90%)

DCC Practice

Met up with six teammates for 90min of drills and mini.

Mobility, Bench, Coaching

30min mobility class
Warmup olympic lifting
20min foam rolling
Bench press: 3 at 45, 95, 115; 3 at 135; 1 at 155, 175; 7 at 135lb

2 hours watching the Georgetown women's team

DCC Practice

2 hour practice

Mobility, Oly, WOD, Yoga

30min mobility class
Power snatch: 5 at 45, 65; 8 at 85lb
Power clean and jerk: 8 at 115lb

4 rounds for time:
250m row
50 double-unders
Completed in 8:45
Rounds: 2:00, 2:05, 2:20, 2:20

75min restorative yoga