Lift, Annie

500m row in 1:45
10min foam rolling

Snatch: 5 at 75; 3 at 115
Power clean and jerk: 3 at 135; 2 at 145; 1 at 155, 165, 175, 185, 195lb (PR)

Annie: 50-40-30-20-10 for time of:
Double-unders
Ab-mat situps
Completed in 8:15
Rounds: 2:20, 2:20, 1:45, 1:10, 0:40

The WOD was tough because the rope I used really sucked, lots of kinks. Happy with the 10lb clean and jerk PR, though. Hit it twice, with a lot of missed lifts in between.

KB Snatch Test

Overhead squat: 5 at 95; 3 at 115; 2 at 145; 1 at 155, 165lb

100 kettlebell snatch 20kg for time:
Completed in 3:58
Sets of 20: 0:40, 0:40, 0:50, 0:52, 0:56

Bench press: 5 at 95, 125, 135, 145, 150lb

Mid-Atlantic Regionals - Day 2

15-7 vs Temper (1 incompletion, 1 point played)

Truck Stop takes first in the Region, punching its ticket for the show.

Garden State upset Patrol to make it to the game to go, which was also awesome to see.

Mid-Atlantic Regionals - Day 1

15-5 vs DMV (1 goal, 2 assists, ~5 points played)
15-10 vs John Doe (1 point played)
15-5 vs Medicine Men (1 D, 3 points played)

Mini

45min mini with Truck teammates

Throw

45min throwing

Lift

Snatch: 4 at 75, 95; 2x2 at 115, 125; 4x1 at 135, 140, 145lb

Power clean and jerk: 2x1 at 145, 155, 165; 6x1 at 175; 2x1 at 180lb

Lift

500m row in 1:45
10min foam rolling
10min stretching

3x3 muscle-ups

Snatch: 3 at 95, 115, 125; 2 at 135, 140; 2x1 at 145lb

Hang clean: 3 at 145, 155lb

Split jerk: 2 at 165, 175, 185; 1 at 195, 205lb

Truck Workout

Warmup, throw

5x(100yd, throw 1:00, 5 bird-dogs per leg, rest 2:00)+100yd
Times: 0:12.7, 0:12.1, 0:12.2, 0:12.2, 0:12.2, 0:12.1

4x(40yd, 10 dips, 20 crunches, 1:00 rest)+40yd
Times: 0:05.8, 0:05.7, 0:05.6, 0:05.5, 0:05.6

6x(6x25yd, 1:30 rest)
Times: 0:29.4, 0:27.8, 0:28.0, 0:28.5, 0:28.7, 0:28.6

Mini

90min of mini with Truck teammates and a couple other dudes.

Mobility, Bench

Woke up with a crick in my neck this morning and it never went away, so I scrapped the plan for the day and did at least an hour of foam rolling and laxball work. Also:

3x10 single leg Romanian deadlift per leg 20kg
Bench press: 5 at 95, 125; 3 at 145, 155, 160; 5x3 at 165; 3 at 155; 5 at 135lb

Truck Practice

4 hour practice

Lift

Hang snatch: 5 at 75; 3 at 115; 2 at 125, 130, 135, 140, 145lb
Split jerk: 2 at 145, 165, 185, 185, 195lb

That's a hang snatch PR...for a double.

Lift

Hang clean: 5 at 115; 3 at 135, 155; 4x2 at 165; 3 at 165lb
Single leg box jumps: 5x2 per leg at 28"
Front squat: 3 at 135; 2 at 155; 4x2 at 165; 3 at 165lb
Pullups: 2 at +20, +35, +40, +45, +50, +55, +60lb

AMRAP 8:00 of:
4 handstand pushups, 1 abmat
4 kettlebell snatch 20kg per arm
8 overhead kettlebell walking lunge 20kg per arm
Completed 5 rounds, 2 handstand pushups

Truck Workout

10min foam rolling
Muscle-ups: 3, 3, 3, 2
15min mobility
Warmup, throwing

5x2x100yd with 1:00 rest
Times: 0:30.0, 0:29.9, 0:30.4, 0:31.3, 0:32.0

7x100yd with 0:45 rest
Times: 0:12.5, 0:14.0, 0:13.0, 0:14.9, 0:14.1, 0:14.7, 0:14.3

25 pushups, 25 full body crunches, 15 mountain climbers
1:00 dynamic plank, 25 russian twists
30 partner leg lifts, 25 pushups, 25 full body crunches

Lift

Snatch: 2 at 75, 95, 115, 125, 130; 5x2 at 135lb
5x(2 squat clean to 2 push jerk) at 155lb
Deadlift: 2 at 225, 255, 275; 5x2 at 285lb
Bench press: 5 at 115; 3 at 135, 145, 155; 3x2 at 165; 2 at 170, 175lb

Sectionals Workout

During the third round I set up shop and ran a sprint workout with a heat index over 100°.

Dynamic warmup, agility ladder drills
Star drills: 5 reps per side, twice
4x25yd in 0:18
1:00 rest
6x25yd in 0:28
2:00 rest
8x25yd in 0:39
3:00 rest
10x25yd in 0:50
4:00 rest
12x25yd in 1:00
4:00 rest
12x25yd in 1:02
4:00 rest
12x25yd in 1:02

Lift

500m row in 1:51
15min foam rolling
Hang clean: 3 at 135, 145; 2x3 at155, 160, 165lb
Push jerk: 3 at 135, 145; 2x3 at 155, 160, 165lb
Front squat: 3 at 135, 145; 2x3 at 155; 2x2 at 160lb

Truck Workout

10min stretching, throw, warmup

5min agility ladder drills

80yd, 60yd, 40yd sprints

4 reps box drill, throw

6 reps box drill, throw

6x5-40yd

12x25yd in 1:00.5

3:00 rest

12x25yd in 1:00.0

3:00 rest

12x25yd in 1:01.0

3:00 rest

12x25yd in 1:00.5

Marine abs

The first 12x25yd was probably a little longer than 25yd so call it 0:58.5 and we shortened it up for the other three reps.

Lift

Snatch: 3 at 65, 85, 115; 5x3 at 125lb
3 squat clean to 3 push jerk: 3 at 145lb
3 power clean to 3 split jerk: 3 at 155lb
Deadlift: 3 at 225, 245; 4x3 at 265; 3 at 275lb
Bench press: 5 at 95; 3 at 115, 135, 145; 4x3 at 155; 3 at 160lb