Powerlifting Total

Back squat: 5 at 135; 3 at 155; 2 at 165; 1 at 175, 185, 195, 205lb
Bench press: 5 at 115; 3 at 135; 2 at 155; 1 at 165, 175, 185lb (PR)
Deadlift: 3 at 225; 2 at 245; 1 at 275, 295, 315, 325lb (PR)

Powerlifting total: 715lb (325kg) or 4.5x body weight
Olympic total: 360lb (163kg) or 2.3x body weight
Crossfit total: 655lb (298kg) or 4.2x body weight

75min intermediate yoga

Hang Snatch, Hang Clean, Pullup

500m row in 1:42, 250m row cooldown
10min foam rolling

Hang snatch: 3 at 65, 85, 95; 2 at 105, 115; 1 at 125, 135, 145, 155lb (PR)
Hang clean: 3 at 135, 145; 2 at 155, 165; 1 at 175, 185, 195lb (PR)
Pullups: 1 at 20, 30, 40, 55, 65, 75lb

Military Press

Military press: 3 at 65, 95; 1 at 105, 115, 125lb
7 push press 95lb

Olympic Lifting PR's

1mi recumbent biking in 3:00
10min foam rolling

Snatch: 3 at 75; 2 at 95, 115, 125; 1 at 135, 145, 155, 155lb (PR)
Power clean and jerk: 2 at 135, 145; 1 at 155, 165, 175, 185, 195, 205lb (PR)

Fall League

15-10 vs Droid Rage

First time out to fall rec league, we had to play six on six because there weren't enough players but it was pretty fun. Very loose.

Bike Ride

7.75mi biking, with breaks, on a mountain bike with flat tires.

Lift

Snatch: 2 at 75, 95, 115, 125, 130, 135, 140, 145lb
Back squat: 2 at 145, 155, 165, 175, 185; 5 at 135, 145, 155lb
Bench press: 5 at 95; 3 at 115; 2 at 135, 145, 155, 165, 170, 175; 1 at 180lb

In the catch on the last snatch the plates on the right hand side shifted and a muscle connecting my left forearm to the elbow stretched trying to stabilize it. I was able to stand up but may have been dangerously close to tweaking something. Probably a good idea to use clips in the future.

For whatever reason I sucked at squatting. Failed to get one rep at 195, then failed at 185 and dropped all the way down just to get a little practice.

Quick Workout

500m row in 1:42
10min foam rolling

5 rounds for time:
5 kettlebell snatch per arm 20kg
30 double-unders
Completed in 6:15

First time using the new rope and it really didn't go well. I wasn't able to string the DU's together at all during the workout, even though I'd practiced a bit beforehand and was able to knock out 30 straight no problem afterwards. It might help to clip the cable but more likely it will just take me getting used to it.

USAU Club Nationals - Day 3

14-13 vs Sockeye (0 points played)

Finished the tournament with 7 points across 3 games, 0 in the other 4. No goals, no assists, no D's, no turnovers. 100% completions on somewhere between five and ten throws.

USAU Club Nationals - Day 2

15-11 vs Temper (0 points played)
12-14 vs Johnny Bravo (0 points played)
4-15 vs Revolver (3 points played)

USAU Club Nationals - Day 1

15-10 vs Rhino (3 points played)
11-15 vs Machine (1 point played)
12-14 vs Sub Zero (0 points played)

Lift, WOD, 40's, Throw

3 position drill snatch at 65, 85lb

3 power snatch at 105lb

3 hang power clean at 125, 145lb

3x1 power clean and jerk at 165lb

Split jerk: 2 at 175, 185; 1 at 195, 205, 215lb (PR)

4 rounds for time:

5 handstand pushups to 1 abmat

5 kettlebell snatch per arm 20kg

5 toes to bar

Completed in 3:54

Rounds: 0:59, 0:59, 0:59, 0:57

20min throwing

20yd high knees, 20yd butt kicks

40yd high shuffles, 40yd low shuffles
20yd low skips, 20yd high skips

40yd carioca, 40yd backpedal

2x20yd bail run to 20yd sprint

2x20yd sprint to 20yd bail run

2x20yd accelerator to 20yd jog

4x20yd sprint, 4x40yd sprint

20min throwing

First Annual Truck Stop Fall Classic

Played whiffle ball for a while, then a bit of knockout until my phone got broken by an errant shot.

Truck Practice

3 hour practice

Throwing

45min throwing

Goalty

45min goalty

Throwing

45min throwing

Throwing

1mi recumbent biking in 3:30
10min foam rolling
Power snatch: 5 at 65, 75. 85, 95, 115lb

45min throwing

Left knee was achy, reminiscent of cartilage issues from earlier this year, so I kept it super light.

Bench Run Throw

Bench press: 5 at 95, 125, 135, 145; 3 at 165; 1, 1, 2, 1 at 175; 6 at 155lb

15min mobility
15min throwing
1mi in 6:05 (1:35, 1:35, 1:32, 1:23)
15min throwing
Angry Dave Abs
15min throwing

Truck Practice, Recovery

3 hour practice.

Later, after eating and chilling for a bit:

1.75mi in 14:10 (8:06 pace)
20min mobility/foam rolling
3x3 muscle-ups

Truck Practice

3.5 hour practice.

Goalty/Mini

30min goaltimate, 30min mini

Truck Workout

10min mobility, 10min throwing, active warmup
5min agility ladder drills, 25 pushups, 4 reps serpentine drill

5x2x100yd with 1:00 rest
Times: 0:29.5, 0:29.4, 0:29.9, 0:31.0, 0:32.1

5:00 rest

7x100yd with 0:45 rest
Times: 0:14.5, 0:14.1, 0:14.1, 0:14.0, 0:13.7, 0:14.8, 0:13.7

25 pushups, 10min throwing

Compared to the last time I did this workout (9/9/14) I ran the first 3 reps of the 2x100yd sprints half a second faster, then slightly less faster for the final two reps. The 100yd sprints were somewhat more consistent this time, but not significantly faster overall. I definitely felt terrible doing it today, still sore from the kettlebell snatches on Monday.