Winter League, Lift

Played a bunch of college players, won.

Snatch: up to 70kg, couple fails at 72/73/75kg
Power clean and jerk: up to 85kg
Front squat: 1 at 70, 75, 80, 85, 90, 91kg

3x6 L-hang pullups, 3x10 glute ham raises
Snatch grip bent-over row: 10 at 65, 85, 105lb
3x10 GHD-situps, 30 toes-to-bar in 0:59

Run

Warmup, footwork
1mi in 6:40
5:00 rest
1mi in 6:50
Cooldown lap

Lift

30min mobility

2x10 low box jumps
2x10 medium box jumps
2x10 lateral cone hops
2x2x5 skater squats
2x10 speed skaters

Snatch to 70kg
Power clean and jerk to 85kg
3x(squat clean to front squat to split jerk) at 70kg

20min laxball work

Plyos, Lift

2x10 split jumps, 2x10 lateral cone jumps
2x10 broad jumps, 2x10 high box jumps
2x10 single leg high box jumps

Snatch: work up to 65kg
Power clean and jerk: work up to 90kg
Clean pull: 2 at 75, 84, 90kg
Back squat: 2 at 135, 155, 165, 175, 185; 1 at 205lb
Muscle snatch: 5 at 65, 75, 95lb
3x5 glute-ham raises

Recovery, Cardio, Soccer

30min mobility

5 rounds for time:
5 kettlebell snatch per arm 20kg
10 pushups
10 V-ups
Completed in 5:40

500m row in 3:42

60min soccer in the snow, won 2-0 or 3-0

Goalty

Sore and tired, so a rousing game of goalty left me feeling even more roughed up. Lost two games to three in a barn-burner. Took a nap afterwards and did some SMR work later on.

Lift, Winter League

3 position snatch: 3 at 95, 115, 125lb
2 position snatch: 2 at 135lb
Hang clean: 2 at 135, 145, 155; 1 at 165, 175, 185lb
Overhead squat: 1 at 135, 145, 155, 165, 175, 185lb

Won our 5v5 league game 15-7.

Plyos, Lift

2x10 box jumps
2x10 calf jumps
2x10 squat jumps
2x10 lateral cone jumps
2x10 side medball throws

Snatch: 3x1 at 65, 95, 135lb
Squat clean: 3 at 135; 2 at 145lb

Squat clean and jerk: 2x1 at 155; 3x1 at 165; 1 at 175, 185lb
Clean pull: 2x3 at 195; 2x2 at 205lb
Front squat: 2 at 135, 155, 165; 2x2 at 175; 2x1 at 185lb

3 rounds: 3 muscle-ups, 5 handstand pushups, 7 ab-wheel roll-outs
3 rounds: 5 L-hang pullups, 7 dips, 9 single-leg hip thrusts per leg
2x1:30 plank

Lift

Snatch: 3x1 at 125, 135, 145, 155lb
Power clean and jerk: 1 at 135, 145, 155, 165, 175, 185lb
Split jerk: 1 at 195, 205, 215lb
Snatch pull: 3 at 155; 2x3 at 165; 2x2 at 175lb
Back squat: 3 at 135, 155, 165lb
Pause back squat: 2x3 at 175; 2x2 at 185lb
Push press: 1 at 135, 145, 155, 165, 175lb
Rack pull: 5 reps + 0:05 hold at 195, 205, 215, 225, 235lb

Recovery

40min foam rolling
20min snatch form practice

Winter League, Lift

2 games of 5v5 (15-2 vs W&L, 15-4 vs Schafer)

Snatch: 3 at 105; 2 at 115, 125; 1 at 135, 145, 155lb
Power clean and jerk: 2x(2 at 165, 175; 1 at 185lb)
Back squat: 1 at 165, 175, 185, 195, 205, 215, 225, 225lb (PR)
RLESS: 3x5 at 135lb
3x5 muscle snatch 45lb
3x5 sots press 45lb

Plyos, Lift

2x10 box jumps
2x10 calf jumps
2x10 squat jumps
2x10 lateral cone jumps
2x10 side medball throws

Hang snatch: 2x2 at 125, 145; 1 at 155lb
Hang snatch (below the knee): 2x2 at 135, 145; 3x1 at 155lb
Hang power clean: 2x2 at 165; 2x1 at 175lb
Power clean and jerk: 3x1 at 175lb
Front squat: 5x2 at 175lb
Pullups at +10lb: 8, 8, 6

Lift

Snatch: 2 at 95, 115, 125, 135; 2x2 at 145; 3x1 at 145lb
Snatch pull: 2x3 at 155, 165lb
Split jerk: 1 at 155, 165, 175, 185, 195, 205, 215lb
Pause back squat: 5x3 at 165lb
Push press: 5 at 135, 140, 145lb

Indoor, Soccer

52-63 in a frustrating game against some strong players, our team came back from down 20ish but struggled throughout. I didn't have a good game, either, so I'm looking forward to two weeks from now when we get another shot.

Made it to soccer a few minutes before halftime, subbed in and out a lot while the team stormed to a 3-1 lead before giving it up to tie near the end of the second half. Kind of a letdown.

Lift

Snatch: 3 at 65, 95, 105; 2 at 115, 125; 1 at 135, 145, 155lb
Power clean and jerk: 3 at 135; 2 at 145, 155; 1 at 165, 175, 185, 195lb
Back squat: 1 at 165, 185, 195, 205, 215lb
3x5 split squat per leg at +125lb
3x5 hand-release pushups at +45lb

Goalty, Winter League

Won our first goalty game of the year 3-1, even threw a hammer for two in the deciding game. Then had a nice long break for pineapple, pastry and coffee before playing a 5v5 winter league game that we won 15-7ish. Iced snow covering both the polo fields and the Wilson turf, but felt good to get moving and throwing. Even had a solid half hour to throw around between leagues.

Lift

Hang snatch: 3x2 at 135; 2x2 at 145lb
Hang clean: 2 at 145, 155, 165, 175lb
3x(3 power clean to 1 split jerk) at 165lb
3x(2 power clean to 1 split jerk) at 175lb
Clean pull: 5x3 at 205lb
Front squat: 3 at 155, 160, 165, 170, 175lb

3x8 pullups

Lift

Snatch: 2x3 at 125; 3x2 at 125lb
Snatch pull: 5x3 at 165lb
Split jerk: 2 at 165, 175; 1 at 185, 195, 205; 3x1 at 185lb
Pause back squat: 5x4 at 155lb
Push press: 3x5 at 135lb

Soccer

Won 5-1!

Lift, Goalty

Snatch: 3 at 105; 2 at 115, 125; 1 at 135, 145, 155lb
Power clean and jerk: 3 at 135; 2 at 145, 155; 1 at 165, 175, 185lb
Front squat: 1 at 165, 175, 185, 195lb (PR)
RLESS: 5/leg at 0, 45, 75, 95, 115lb
2x15 toes-to-bar
2x15 ab-wheel roll-outs

90min goalty

Plyos, Lift, Row

2x10 box jumps, 2x10 calf jumps
2x10 squat jumps, 2x10 lateral jumps
2x10 sandbag slams 50lb

Hang snatch: 5x2 at 95lb (below the knee)
Hang clean: 5x3 at 125lb
Squat clean: 5x3 at 145lb
Clean pull: 5x4 at 175lb
Front squat: 5x3 at 145lb
Push jerk: 3x5 at 145lb

10x(0:30 row, 0:30 rest) for 1619m
1km row cooldown in 3:54

Mini

90min of hungover mini