Lift

Snatch: 1 at 60, 65, 69, 72; 3x(1 at 65, 70kg)
Clean and jerk: 1 at 80, 85, 88; 3x(1 at 81, 86kg)
Snatch pull: 5x2 at 89kg
Front squat: 1 at 70, 79, 84, 88; 3x(1 at 81, 86kg)
3x10 banded RDL
3x10 band pull-aparts

Lift, Alumni Game

500m row in 1:35

Power snatch: 1 at 115, 125; 4x(1 at 135, 140, 145lb)

Power clean and jerk: 1 at 135, 150, 165; 4x(1 at 175, 185, 190lb)

Clean pull: 3x3 at 205lb

Had a pretty good crowd out with one alum each from the class of '03 and '04, two from '05, most of the usual suspects from '07 and a bunch of younger kids who have apparently since graduated from the program but are completely unknown to me. The weather was fantastic, though windy, so we played for a good two hours. Really enjoyed it.

Lift

Snatch: 1 at 115, 135, 145lb
Power clean and jerk: 1 at 135, 150, 165, 175, 180lb
Snatch pull: 2x3 at 175; 2x2 at 180lb

Went for a bunch of singles at 145 and 155, but couldn't dial in. Called off much of the backoff work.

Lift

Hang power snatch: 2 at 115, 125, 135, 135, 135lb
Hang power clean: 2 at 135, 145, 155, 155, 155lb
Power jerk: 2 at 135, 145, 155, 165; 3 at 175lb (PR)
3x10 eccentric hamstring curls

Lift

Snatch: 1 at 40, 50, 60, 70, 73kg
Clean and jerk: 1 at 70, 76, 83, 87kg
Snatch pull: 4x2 at 83kg
Front squat: 1 at 70, 78, 83; 6x1 at 87kg

Jamily Lift

MP Warmup
Trap bar deadlift: 3 at 205, 245, 275, 295lb
Single leg fall stick: 3x4 per leg
Eccentric hamstring curl: 3x10
Hang clean: 3 at 135, 155, 165, 175lb (PR)
Shoulder elevated cook hip lift: 3x5 per leg
Plank reach: 3x10 per hand
Eccentric front squat: 3x3 at 135lb
Eccentric pushup: 3x5 at +10lb
Single arm DB horizontal row: 3x10 at 35lb

2 rounds of:
0:45 kettlebell swings 40lb (30, 30)
0:15 rest
0:45 double-unders (75, 45)
0:15 rest
0:45 core (45 bicycle crunches, 25 full body crunches)
0:15 rest
0:45 assault bike for calories (12, 14)

MP Launch Package

FMS assessment

Field testing:
Vertical jump
Single leg approach vertical jump
Broad jump
Single leg broad jump
Triple bound
40yd dash
Serpentine
12x25yd shuttle

Beach testing:
20yd acceleration
Underhand medball toss
Z-cut right, Z-cut left
800yd soft sand run

Throwing, Coaching

Got to the field a bit early for some throwing, then coached a 2.5 hour practice. Warmed up wit hthe team, played a bit as well.

Lift

Clean and jerk: 3x(2 at 70; 1 at 75, 80kg)
Clean pull: 3 at 85, 90, 95kg
Back squat: 1 at 60, 80, 90, 100kg
Pause back squat: 3x2 at 80kg

Lift, Coaching

Power snatch: 2x2 at 125, 135, 145lb
Power clean and jerk: 2 at 145, 155; 3x2 at 165lb
Front squat: 1 at 135, 155, 175, 190; 3x2 at 175lb

30min throwing, 10min defensive footwork

2.5 hours coaching, including some participation

Lift

Snatch: 3x(2 at 60; 1 at 65; 1 at 71kg)
Snatch pull: 3 at 71, 74, 80kg
Back squat: 2 at 75, 80, 85, 90, 95, 95kg
Good morning: 3x5 at 45kg

Coaching: Fall Easterns - Day 2

Georgetown vs UTC: 13-12
Georgetown vs UNCC: 15-14

Both were comeback wins after big deficits (~5 points) and defensive stands on DGP. Lines were strict rotation in the first half of each game, with some hand-called lines to close out. Loved the grit.

Coaching: Fall Easterns - Day 1

Georgetown vs UNCW: 5-14
Georgetown vs Virginia Tech: 8-13
Georgetown vs Clemson: 7-13
Bye
Georgetown vs ECU: 15-4

Windy day, lots of turns. Strict even rotation for all four games to get all players plenty of PT and reps against some strong programs in pool play. Ended the day on a positive note.

Lift

Back squat: 1 at 135, 165, 195, 220, 230, 240lb
Split jerk: 3 at 136, 165; 2 at 185, 195, 205, 215; 1 at 225lb
Power clean: 2 at 135, 165, 185lb
Front squat: 1 at 135, 165, 190lb
Pause front squat: 3 at 165; 2x2 at 165lb

Lift, Coaching

Front squat: 1 at 60, 70, 80, 90, 95kg
Clean and jerk: 1 at 60, 70, 80, 84, 88, 92; 3x1 at 90kg
4x(2 clean deadlift floor to knee, 2 clean deadlift knee to hip, 1 clean pull) at 95kg
Back squat: 1 at 60, 70, 80, 90, 100; 2x3 at 90; 6 at 90kg

2.5 hours coaching

Lift, Coaching

Back squat: 1 at 60, 70, 80, 90, 100, 105kg
Snatch to hang snatch at 50, 60, 65kg
Snatch pull to hang snatch to overhead squat at 70, 71, 72, 73kg
Power clean and jerk: 1 at 60, 70, 80, 84, 87, 89, 89, 84, 84, 84kg
Snatch grip push press: 5 at 70; 3 at 75; 3x3 at 80kg (PR)
3x1:00 weighted plank at 20kg

2 hour practice

Lift

Front squat: 1 at 52, 63, 70, 77, 84, 90, 95kg

Snatch: 1 at 52, 63, 70, 73, 75, 70, 72, 73kg

4x(2 snatch deadlift floor to knee, 2 snatch deadlift knee to hip, 1 snatch pull) at 80kg

Back squat: 1 at 70, 90, 100; 3x3 at 90kg

Good morning: 3x7 at 40kg

3x5 L-hang pullups

3x10 back extensions

Hiking

Packed up and did another 6ish mile loop before heading home.

Hiking

Hiked back to the car, dropped stuff off, then did an 8ish mile loop before stopping in at the camp store and then checking into a campground for the (extremely cold) night.

Hiking

Hiked maybe 2mi along the AT in Shenandoah National Park before setting up camp for the night.

Lift, Coaching

Back squat: 1 at 185, 205, 215, 225, 232.5lb
Split jerk: 3 at 135, 165; 3x(3 at 187.5; 2 at 201; 1 at 212lb)
Power clean: 2 at 165, 179, 181, 184, 186, 190lb
Push press: 3 at 135, 150; 2 at 160, 170; 1 at 180lb

2 hours coaching

Lift

Snatch: 1 at 115, 135, 150, 165lb
Clean and jerk: 1 at 115, 145, 165, 175, 185lb
High hang snatch: 3x3 at 135lb
Back squat: 1 at 135, 165, 185, 205lb
Pause back squat: 2 at 165; 4 at 185lb
30min SMR

Lift, Coaching

Snatch singles to 150lb
Deadlift singles to 315lb

2 hours coaching

Lift, Throw

Felt pretty wrecked after yesterday's tryout. Took a while to get moving, very tight in all of the places. Decided to bump back the program by a day and just mess around.

First did some front squat to strict press to (narrow grip) overhead squat complex type stuff. Then warmed up with a ton of snatch singles at 40 and 50kg. Finally moved up to a few singles at 55 and 60 before doing a snatch deadlift to touch-and-go snatch at 65 and 70kg.

After that, worked my way up to a hang clean at 90kg (PR) and then threw with a friend for forty minutes or so, mostly lefty backhands while I gave her tips on her backhand.

DC Breeze Tryouts

3.5 hour tryout