Lift

Front squat: 3 at 115; 2 at 145lb

Back squat: 2 at 175; 1 at 195, 205; 3x1 at 215; 1 at 220lb

Snatch: 2 at 115, 125, 135; 1 at 145, 150lb

Squat clean and jerk: 1 at 135, 145, 155, 165, 175lb

Clean pull: 2x2 at 175, 185lb

Capital Open Sectionals 2015 - Day 2

13-5 vs Watchdogs
F-W vs DMV
13-8 vs Roadhouse
12-13 vs RUNTIME

Took 5th of 12. 2 assists, 2 incompletions.

Capital Open Sectionals 2015 - Day 1

13-1 vs Club Horse
10-13 vs John Doe
13-2 vs Boi to the Oioi
10-13 vs RUNTIME

3 assists, 1 goal, 4 incompletions.

Lift, John Doe Practice

Press in clean: 5 at 65; 4 at 70; 2 at 75lb
Power clean: 3 at 145; 2 at 155, 165; 1 at 175, 180, 185lb
Overhead squat: 2 at 155, 165, 175, 185lb

2 hour practice

Lift

Tall clean: 3 at 95, 105, 115lb
Squat clean: 3 at 135, 145; 2 at 155, 165; 3x1 at 175; 1 at 185lb
Back squat: 3 at 155, 175; 2 at 195, 205, 215; 1 at 225; 4 at 205lb

Pushed doubles until I failed on the second rep at 225 and then went for a new 3RM, wound up making it a 4RM and almost got a 5th. Progress.

Lift

Press in snatch: 5 at 65; 4 at 70; 3 at 75lb
Power snatch: 3 at 95, 115, 125, 135; 2 at 145lb
Snatch: 3x1 at 155; 1 at 165lb
Push press: 5 at 135, 140, 145, 150, 155lb
Snatch pull: 3 at 155, 165, 175, 175, 16lb
2x10 GHD extensions
2x1:00 weighted plank 45lb

Lift

30min SMR/warmup
Snatch: 3 at 125; 2 at 135, 145; 1 at 150, 155lb
Split jerk: 3 at 175; 2 at 185, 195; 3x1 at 205lb
Pause front squat to front squat at 135, 145, 155, 160, 165, 170, 175, 180, 185lb
3x10 back extensions 35lb
3x20 toes-to-bar

Recovery Run

4.36mi in 35:55 (8:15 pace) with Mikey and Kerrigan, including a few minutes where we got lost trying to find the right trail in Piney Branch Park.

Clinic, Coaching, Lift

2 hour GUM clinic
1 hour coaching/throwing

Snatch to 155lb
Clean and jerk to 185lb
Back squat: 2 at 185; 1 at 195, 205, 210, 215, 205, 210, 215lb
Clean lift-off: 3x3 at 215lb

Lift

Press in clean: 5 at 45, 55, 65; 3 at 70lb
Muscle clean: 3 at 95, 115, 135lb
Power clean: 3 at 145, 155, 165, 165; 2x2 at 175lb
Overhead squat: 2 at 135, 145, 155, 165; 3x2 at 175lb
Snatch grip push press: 2x5 at 135; 2x5 at 145; 5 at 155lb
Clean pull: 3 at 185, 195, 205, 205, 195lb

Lift, John Doe Practice

Tall clean: 3 at 65, 95, 115, 115, 125lb
3 squat clean to 1 jerk dip at 155, 165, 165lb
2 squat clean to 1 jerk dip at 175, 175lb
Push jerk: 3 at 145, 155, 155; 2x2 at 165lb
Pause front squat to front squat: 5 at 165lb
3x10 weighted back extensions 45lb
3x15 weighted incline situps 45lb

3 hour practice. Low numbers. Lots of reps early, lots of work late.

Lift, Throw

Press in snatch: 5 at 45, 55; 4 at 60; 3 at 65lb
Power snatch: 3 at 120, 130, 130; 2 at 135, 140lb
Push press: 5 at 115, 125, 130, 135, 140, 145lb
Snatch pull: 3 at 155, 160; 3x3 at 165lb

20min throwing

Lift

Tall snatch: 3 at 75, 80, 85lb
Snatch: 3 at 125; 2x3 at 135; 2x2 at 145lb
Split jerk: 3 at 165; 2x3 at 180; 2 at 190; 3 at 195lb
Back squat: 3 at 165, 185; 4x3 at 195lb
Floating halting snatch deadlift: 3 at 165, 175, 185lb
4x15 back extensions
4x15 toes-to-bar
3x10 ab wheel roll-outs

Nucci's Cup 2015 - Day 2

13-9 vs Garden State Thruway
13-10 vs Slag Dump
13-10 vs Westchester Magma Bears

Won the ninals bracket.

2 assists, 1 goal, 2 blocks, 3 incompletions.
13 of 19 O-points, 11 of 18 D-points scored.

Nucci's Cup 2015 - Day 1

9-11 vs 8$OLD (SOL)
9-11 vs Garden State Ultimate
7-13 vs Red Tide
10-15 vs Town Hall Stars

7 assists, 1 goal, 1 block, 1 drop, 1 incompletions.
18 of 32 O-points, 6 of 13 D-points scored.

Lift, Summer League

Tall clean: 3 at 95, 105, 115lb
2x(3 squat clean to 1 jerk dip) at 155; 3x(2 squat clean to 1 jerk dip) at 165lb
Back squat: 5x2 at 195lb
Floating halting clean deadlift: 3 at 205, 215, 215lb
3x10 back extensions 35lb
4x10 weighted situps 45lb

Lost to True Red 9-14 or something like that, no male subs.

John Doe Practice

Had a two hour practice but only participated in the first little bit because my achilles hurts from when it got cleated at league yesterday.

Lift, Summer League

Press in snatch: 5 at 55; 4 at 60; 3 at 65lb
Power snatch: 2x3 at 120; 3x2 at 130lb
Push press: 2x5 at 125; 3x5 at 135lb
Snatch pull: 2x3 at 155; 3x2 at 165lb

45min throwing and agility/footwork

13-9 vs Pink in the prequarters!

Lift

500m row in 1:38
30min SMR
Tall snatch: 3 at 65, 75, 80lb
Snatch: 2x3 at 125; 3x2 at 135lb
Split jerk: 2x3 at 165; 3x2 at 180lb
Pause front squat to front squat at 135, 155, 165lb
Back squat: 5x3 at 185lb
Floating halting snatch deadlift: 3 at 165, 175, 175lb
3x10 ring rows
3x10 back extensions
4x15 toes-to-bar

John Doe Practice

Double practice out at Lake Fairfax

Breeze Youth Clinic

3 hour youth clinic, followed by the All-Star exhibition game against Scandal

Lift

Press in clean: 5 at 45, 4 at 55, 3 at 65lb
Power clean: 5x3 at 155lb
Overhead squat: 5x2 at 155lb
Clean pull: 5x3 at 185lb
3x10 GHD raises
3x0:45 weighted plank 45lb

Lift

Tall clean: 3 at 45, 55, 65, 75, 85, 95lb
5x(3 squat clean to 1 jerk dip) at 155lb

Power jerk: 5x3 at 155lb

5x(pause front squat to front squat) at 155lb

3x3 floating halting clean deadlift 205lb

3x10 back extensions 25lb

4x10 weighted incline situps 35lb

Proud of myself for a tough 7am lifting session.

Summer League, John Doe Practice

15-13 vs Tropic Blue

90min practice, plays and scrimmaging

Lift

Press in snatch: 7 at 45; 5 at 50; 4 at 55; 3 at 60lb
Power snatch: 5x3 at 120lb
Push press: 5x5 at 125lb
Snatch pull: 5x3 at 155lb
3x15 back extensions
4x0:30 weight plank 45lb
3x15/side standing plate twist 25lb

Lift, Summer League

Tall snatch: 3 at 45, 55, 65lb
Snatch: 5x3 at 125lb
Split jerk: 5x3 at 175lb
Back squat: 5x3 at 175lb
Snatch deadlift: 3x3 at 165lb
3x10 back extensions 10lb
2x15 hanging leg lifts, 2x10 toes to bar
Bench press: 5, 5, 4 at 145lb

5mi bike ride
90min unofficial summer league game

Chesapeake Open 2015 - Day 2

13-11 vs Youngbloods
8-10 vs Town Hall Stars

Tied for 3rd with Medicine Men

Chesapeake Open 2015 - Day 1

11-8 vs Medicine Men
10-6 vs Bruises
13-7 vs Trenton Takers
8-13 vs Patrol

5 assists, 6 goals, 1 turnover in pool play...forgot to keep track in the Patrol game, but had at least 1 more turn. Maybe an assist and a goal? It's all blurring together, been a while since I've played a full day of club ultimate.