Lift

Snatch: singles to 70kg; 5x2 at 60; 1x5 at 60kg
Clean and jerk: singles to 81kg
Power clean: 5 at 74; 4 at 80kg

Sprints

15x1x120yd in under 0:20 with 0:40 rest
Final 120yd in 15.4

Goalty

2 hours goalty

Indoor City Championships

5v5 mixed indoor, 7-0 to win the tournament.

17-7 vs What
21-3 vs Snuddlers
22-5 vs Lord Fairfax
16-5 vs Haroon and the Zits
13-5 vs Grumpy Cat
15-5 vs Mad Hatters
16-11 vs Over 9000

Christmas Morning Run

2.8mi in ~22 (~8:00 pace)

Lift

Snatch to 155, CJ to 185, back squat to 225

Half Grace:
15 power clean and jerk in 1:45

Roller Blading

Hit up the Florham Park roller rink with friends visiting from Germany. Hadn't been skating in years, so it was fun to strap some blades on and see what my feet still remembered how to do. Got about 90 minutes in before going for coffee and conversation.

Winter Solstice Open

Snatch: 1 at 40, 45, 50, 55, 60, 65, 70, 74, 77, -80, -82kg
Clean and jerk: 1 at 60, 65, 70, 75, 80, 85, 88, -91, 93, -96kg (Meet PR)
Total: 170kg (374.79lb) at BW 70.77kg (156.0lb) (Meet PR)
Sinclair total: 225.07 (Meet PR)

Got the 96kg power clean but slight press out on the jerk. One white, two reds, no lift by decision. 2 for 6 ain't pretty, but it was still competition PRs across the board.

Mobility

500m row in 1:50
50min SMR/mobility

Quick Lift

Power snatch: 5x1 at 50kg

Power clean and jerk: 5x1 at 60kg

Soccer, Lift

1-0 vs AC Montgomery

Snatch: 1 at 40, 50, 55, 60, 65, 70, 75kg
Clean and jerk: 1 at 60, 70, 75, 80kg
Power clean and jerk: 1 at 85, 90, 90kg
Snatch pull: 3x2 at 75kg
Front squat: 2 at 60, 70, 75; 3x1 at 80kg

Coaching, Core, Lift

Coached the Georgetown team through a yo-yo intermittent recovery test, then did a 5:00 plank with them followed by a super quick lift:

Power snatch: 2 at 40, 45, 50, 55, 60; 3x1 at 65kg
Power clean and jerk: 2 at 60, 65, 70; 3x1 at 75kg

Lift

Snatch: 1 at 50, 55, 60, 65, 70, 73, 71, 74, 76, 72, 72kg
Clean and jerk: 1 at 50, 60, 70, 75, 80, 85, 90, 90kg
Clean pull: 2 at 90; 2x2 at 95kg
Back squat: 2 at 70, 80, 90, 99; 1 at 104; 2x2 at 95kg
20min SMR/stretching

Indoor Pickup

90min indoor mixed pickup

Lift

Snatch: 2 at 60, 63, 66, 69, 69kg
Clean and jerk: 2 at 69, 76kg
2 clean to 1 jerk: 2 at 80, 85kg
Snatch pull: 5x2 at 89kg
Front squat: 2 at 60, 65, 70, 75, 80, 85, 89; 2x1 at 90kg

Goalty

90min (~5 games) of goalty, no subs.

Lift

Muscle snatch: 3 at 75, 95, 105lb
Power snatch: 1 at 135, 140, 145, 150; 3x(1 at 135, 1 at 142.5lb)
Power clean and jerk: 1 at 135, 155, 170, 185, 195; 6x1 at 185lb
Back squat: 1 at 135, 165, 185, 205, 220, 230; 2 at 185, 195, 200, 205, 210, 215, 220lb
4x10 ab-wheel roll-outs

Soccer, Lift

4-1 vs Aloha Snackbar

Snatch: 1 at 40, 50, 60, 65, 70, 74; 3x2 at 72kg
Clean and jerk: 1 at 50, 70, 80, 85, 88; 3x1 at 85kg
Clean pull: 5x2 at 95kg

Lift

Press in snatch: 3 at 45, 65, 70, 75, 80lb
Tall snatch: 3 at 75, 85; 2 at 95lb
Power snatch: 2 at 50, 55; 8x1 at 59kg
Power clean: 2 at 60, 65; 8x1 at 69kg

Lift, Coaching

Snatch: 1 at 60, 65, 70, 73, 76, 69, 72, 69, 72, 70, 74kg
Clean and jerk: 1 at 60, 70, 78, 83, 87; 3x(1 at 78, 83kg)
Snatch pull: 5x2 at 83kg
Front squat: 1 at 60, 70, 80, 85, 90; 4x1 at 81; 3 at 81kg

The lights cut out at practice in the middle of the team's warmup, so instead we went indoors to talk about goals and commitments and the winter workout challenge.

Indoor Pickup

2 hours indoor 4v4 mixed pickup

Goalty, Lift

2.5 hours goalty, then lunch

Snatch: 1 at 135, 150, 160, 167.5lb
Clean and jerk: 1 at 135, 160, 175, 190, 197.5lb
Snatch pull: 5x2 at 197.5
Front squat: 2 at 60, 70, 80, 85; 2x1 at 90kg

Lift, Throw

Snatch: 1 at 40, 50, 60; 2 at 56, 64, 68, 70; 1 at 72, 74kg
Clean and jerk: 1 at 60, 70, 80; 2 at 64, 70, 76, 80kg

40min throwing etc.

Lift, Coaching

Muscle snatch: 3 at 85, 95, 105lb
Power snatch: 1 at 115, 135, 145, 152.5, 157.5; 3x(1 at 142.5, 150lb)
Power clean and jerk: 1 at 135, 155, 170, 185, 195, 200, 205; 3x(1 at 185, 195lb)
Snatch pull: 4x2 at 185lb
Toes-to-bar: 20, 20, 15

2.5 hours coaching

Lift

Snatch: 1 at 40, 50, 57, 64, 70, 74kg
Clean and jerk: 1 at 50, 60, 67, 74, 80, 85, 89kg
Clean pull: 5x2 at 100kg
Back squat: 1 at 60, 80, 90, 100, 105, 100, 100, 105kg

Lift, Coaching

Press in snatch: 3 at 20, 29, 34kg
Tall snatch: 3x3 at 39kg
Hang power snatch: 2 at 52, 56; 3x2 at 61kg
Hang power clean: 2 at 61, 65; 3x2 at 70kg
5x5 handstand pushups

2.5 hours coaching

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

Climbing

2.5 hours climbing

Yo-Yo Test

20min throwing, active warmup
Yo-Yo Intermittent Recovery Test Level 2: 920m
(Speed level 7.8, time 6:59, estimated VO2max 57.8)
10min throwing, 10min stretching

Throwing

1 hour throwing/marking in the rain, followed by 20min of stretching back at home.

Lift, Coaching

Overhead squat: 1 at 135, 155, 165, 175, 185, 195, 205lb (PR)
1x(snatch pull to hang snatch to overhead squat) at 135, 145, 155, 160, 165lb
5x1x(power clean to front squat to split jerk) at 165lb

2 hours coaching

Lift, Sprints

Front squat: 1 at 70, 80, 87, 94kg
Snatch: 1 at 50, 60, 70, 73, 76; 4x2 at 70kg
5x(2 snatch deadlift floor to knee, 2 snatch deadlift knee to hip, 1 snatch pull) at 70, 73, 76, 79kg
Back squat: 1 at 70, 84, 93, 100, 105; 3 at 97, 98, 99, 100kg

20min throwing, active warmup
8 reps X-drill
4x5-10-5yd sprints, throwing as rest
4 reps comeback drill (0-5-10-15-20yd)
2x1x80yd sprints
Marine abs

PADA Mosh - Day 2

Took half 8-0 on Safety First, a collection of GSU folks etc. (including a couple players who had also picked up with us on Saturday) then somehow allowed them to take the game. I'm not entirely sure how that happened. Then we lost a close one to Millersville people, and won a shortened last game against whomever. Weather was spectacular all weekend, and in general had a great time.

PADA Mosh - Day 1

5-0 with Johnny Pivotfoot and the 10 Stallcounts, generally building leads in the second half and having a grand old time. Wound down the day with roast pig tacos at the fields, then fresh roast pork belly back at Shelly's, all followed by plenty of beer pong and partying.

Lift, Sprints, Night Owl

Clean and jerk: 1 at 155, 170, 185, 195, 205lb
Clean pull: 3 at 195, 200, 205, 210lb
Back squat: 1 at 155, 185, 205, 225, 225, 230, 230lb
Back squat: 2 at 205, 215, 225, 230, 230lb

12x25yd in 1:02
3:00 rest
12x25yd in 1:02
3:00 rest
12x25yd in 1:10
3:00 rest
12x25yd in 1:08

6-13 in a game that featured mostly poachy defense from our opponents, which left a sour taste in my mouth along with the loss.

Lift, Coaching

Power snatch to 3 snatch grip push press at 132, 137, 142, 147, 152, 157lb
Snatch to 3 snatch grip push press at 162lb
Power clean and jerk: 1 at 172, 177, 182, 187, 192, 197lb
Front squat: 1 at 152, 182, 192, 202; 2 at 182, 187, 192lb

2 hours coaching Georgetown

Lift, Sprints

Snatch: 1 at 60, 65, 70, 73kg
Snatch pull: 3 at 70, 73, 76, 79kg
Back squat: 1 at 70, 80, 90, 100, 104; 2 at 95, 98, 101kg

Sprint starts
4x1x40yd sprints
4x(5-10-5) sprints
4x3x10yd sprints

GUM Clinic, Goalty

Helped out at a GUM clinic 9-11am and then biked over to Georgetown for lunch, biked back to West Potomac Park and played a few games of goalty. Good recovery day.

Lift

Back squat: 1 at 70, 90, 100, 106kg
Snatch: 1 at 50, 60, 65, 70, 74, 78kg
Clean and jerk: 1 at 60, 70, 82, 90, 92kg (PR)
Front squat: 1 at 90, 95kg
Pause front squat: 3 at 70, 75, 80kg
Good morning: 3x5 at 45kg

Lift, Coaching

Front squat: 1 at 70, 80, 86, 91kg
Mid hang clean: 2 at 70, 75, 80, 81kg
Behind the neck split jerk: 2 at 70, 80, 90kg
Push press: 1 at 70, 75, 80kg
Back squat: 85, 95, 102kg

Co-led the Georgetown men's practice on Kehoe

Lift, Night Owl

Back squat: 1 at 155, 175, 200, 220, 230lb
Clean and jerk: EMOM 5 at 135, 150, 165; 1 at 178, 190, 198lb
Clean pull: 3 at 178, 190, 198, 205lb
Front squat: 1 at 175, 195, 205; 3x3 at 185lb

13-9 vs Blue, locking up the one-seed and a bye heading into playoffs.

Lift

Front squat: 1 at 50, 64, 79, 90, 95kg
Snatch: EMOM 5 at 50, 60, 65kg
Snatch: 1 at 70, 73kg
Hang snatch (below the knee): 5x2 at 60kg
Power clean and jerk: 1 at 60, 70, 80, 85, 90kg
3x5 kang squat 40kg
3x7 military press 40kg

Fort Lauderdale Lift

Front squat: 1 at 50, 70, 90, 95kg
Snatch: 1 at 50, 60, 65, 70, 74, 77, 80kg (PR)
Clean and jerk: 1 at 70, 80, 90kg
Back squat: 1 at 80, 90, 100, 105kg
Pause back squat: 4x3 at 84kg
Good morning: 3x5 at 40kg

Hotel Lift

50 double-unders
4x5 skater squats per leg
3x5 handstand pushups
3x10 DB goblet squat 50lb
3x10 DB military press 30lb
3x10 DB standing curl 20lb

Annie*: 50-40-30-20-10 for time:
Double-unders
Toe-touches
Completed in 5:07

Lift

Front squat: 1 at 115, 145, 175, 195, 210lb
Clean and jerk: 1 at 115, 145, 160, 175, 185lb
Back squat: 1 at 155, 175, 195, 215lb
Kang squat: 5 at 75, 85, 95lb

Lift

Back squat: 1 at 115, 155, 185, 205, 225, 235lb
Hang snatch: 2 at 145, 150; 3x2 at 145lb
2 power clean to 1 power jerk at 165, 175, 180, 185, 190lb
Front squat: 1 at 155, 175, 195, 205; 2 at 185, 190, 195lb

Lift

Front squat: 1 at 95, 135, 175, 195, 205lb
Snatch: 1 at 115, 135, 145, 155, 160; 3x2 at 145lb
5x(2 segmented snatch pull to 1 snatch pull) at 155lb

Back squat: 1 at 115, 155, 185, 205, 225, 235, 245; 3 at 195, 200, 205, 210, 215lb
Good morning: 3x5 at 100lb
Incline situp: 15 at +25, +30, +35lb

Lift

Front squat: 1 at 135, 155, 170 185, 198, 210lb
Snatch: 1 at 105, 115, 125, 135, 145, 155, 162lb
Clean and jerk: 1 at 155, 170, 185, 192lb
Back squat: 1 at 185, 198, 213, 228lb
Pause back squat: 3x3 at 183lb
Good morning: 3x5 at 98lb

Lift, Night Owl

Back squat: 1 at 155, 180, 200, 215, 230lb
Behind the neck split jerk: 2 at 135, 155, 175, 185, 195, 205lb
Hang clean: 2 at 135, 155; 5x2 at 165lb
Push press: 5 at 135, 140, 145, 150, 160lb
Front squat: 1 at 155, 170, 185, 195, 205; 3 at 180; 2x2 at 180lb

11-13 vs White

Lift, Night Owl

Front squat: 1 at 115, 145, 165, 180, 190, 200, 210lb
Squat clean and jerk: 1 at 115, 135, 155, 167.5, 180, 190lb
2 squat clean to 1 jerk at 165, 170, 175, 180, 185lb
Back squat: 1 at 155, 175, 190, 205, 220, 230lb
Pause back squat: 3 at 175, 180, 185, 190lb
Good morning: 3x5 at 105lb

12-8 vs Tropic Blue

Lift

Back squat: 1 at 135, 165, 185, 205, 225lb
Hang snatch: 2 at 115, 125, 135, 145; 3x1 at 145lb
2 power clean to power jerk at 145, 155, 165, 175, 185lb (PR)
Front squat: 1 at 165, 175, 185, 195, 205; 3 at 173, 178, 183lb (PR)

3x(10 kettlebell swings 32kg, 10 DB military press 25lb)

Completed in 2:55

Lift

Front squat: 1 at 155, 170, 180, 190, 200lb
Snatch: 1 at 115, 125, 135, 145, 155; 2 at 135, 140, 145lb
5x(1 segmented snatch pull to 2 snatch pull)x155lb
Back squat: 1 at 155, 175, 195, 210, 225; 3 at 185, 190, 195, 200lb
3x5 good morning 95lb

Quick Lift

Front squat: 1 at 135, 155, 165, 175, 185, 195lb
Snatch: 1 at 95, 105, 115, 125, 135, 145, 155lb
Clean and jerk: 1 at 155, 165, 175, 185lb
Back squat: 1 at 165, 185, 205lb

Did it all within 40 minutes with no chalk and no water at Lifetime.

Lift, Coaching

Back squat: 1 at 155, 165, 175, 185, 195lb
Power snatch: 5x2 at 130lb
Hang clean: 5x2 at 155lb
Front squat: 1 at 155, 165, 175, 185, 197.5, 205; 3x3 at 155lb
Push press: 5 at 135, 145, 150, 155lb

3x(30 kettlebell swings 24kg, 12 pullups)
Completed in 8:10
Rounds: 1:50, 3:05, 3:15

2.5 hours coaching: combine, cut timing, scrimmage. Even played a couple points.

Lift

Front squat: 1 at 135, 145, 155, 165lb
Clean and jerk: 1 at 135, 145, 155, 165, 175, 185, 192.5lb
2 squat clean to 1 power jerk at 155, 160, 165lb
4x(1 segmented clean pull to 2 clean pull) at 185lb
Back squat: 1 at 155, 175, 190, 205, 215lb
Pause back squat: 3x3 at 165lb
3x5 good morning 95lb

Lift, Coaching

Muscle snatch: 3 at 75, 85, 95, 105lb
Mid hang snatch: 5x2 at 125lb
Power clean to squat jerk: 5x1 at 155lb
Front squat: 1 at 165, 175, 185; 3x2 at 155lb
3x(10 DB press, 10 DB row) at 25lb

2 hours coaching: defensive positioning/orbiting

Lift

The offseason began in earnest today. Started week 0 of a 12-week Catalyst Athletics program.

Power clean to front squat: 1 at 115, 135, 145, 155, 165lb
Snatch: 1 at 95, 105, 115, 125, 135, 145, 152.5, 157.5; 3x1 at 135lb
4x(1 segmented snatch pull to 2 snatch pull) at 150lb
Back squat: 2 at 165; 1 at 185, 195, 205, 215; 3x3 at 180lb
5x3 good morning 95lb

Rookie Round Robin

Coached half of the Georgetown men's team 9:30am-2:30pm, then hung out at the Breeze/Current/WAFC tent for the H Street Festival

Lift, Night Owl

Power snatch to 145lb; 2x1 snatch 155lb

Squat jerk to 155lb (PR)

13-5 vs Team 1

Night Owl

11-10 vs Team 4

Isabel, Squat Jerk, Coaching

Isabel: 30 snatch 135lb for time
Completed in 7:59
Rounds of 10: 2:30, 2:30, 2:59
Compare to 11/1/14

Squat jerk: 3 at 45, 65, 75, 85, 95, 105, 115, 125, 135lb

2 hours coaching at Georgetown, mostly watching--first visit.

MA Open Regionals 2015

9-15 vs Medicine Men (1 goal, 1 block, 0 turnovers; 5 for 6 O, 0 for 2 D)
13-14 vs Floodwall (2 assists, 1 goal, 1 turnover; 3 for 6 O, 2 for 4 D)
15-7ish vs Watchdogs (3 assists; 4 for 4 O, 3 for 6 D)
11-7ish vs Takers (1 turnover)

+4 over 18 points in games that mattered, 67% efficient on O and 33% on D.

John Doe Practice

2 hour practice.

John Doe Workout

Got together for a very light workout. Throwing, agility ladder, sprint starts, falling starts, and a couple sprints: 2x1x80m, 2x1x60m, 4x1x40m

Lift, John Doe Practice

Snatch to 155lb

Grace: 30 clean and jerk 135lb for time
Completed in 4:25
15-rep splits: 2:05, 2:20

2 hour practice.

Throw

20min throwing, 4 hours lining fields for Regionals

Lift

Back squat to 236lb (PR)
Snatch to 163lb
Clean and jerk to 185lb
Front squat to 206lb (PR)

Lift, John Doe Practice

Tall clean: 3 at 105, 110, 115, 120, 125lb
Power snatch: 3x(1 at 125, 1 at 130lb)
Power clean and jerk: 3x(1 at 135, 1 at 145lb)

2 hour practice.

Lift

Snatch: 2 at 115, 125, 135; 3x1 at 145lb
Squat clean and jerk: 1 at 145, 155, 165lb
Front squat: 5x2 at 155lb
Snatch pull: 2 at 155, 165, 175lb
3x15 back extensions
3x25 incline situps

Lift, Workout

Tall snatch: 3 at 75, 80, 85, 90, 95lb
Power snatch: 2 at 115; 3x(1 at 125; 1 at 130lb)
Power clean and jerk: 3x(1 at 135; 1 at 145lb)

10min throwing
20min agility, serpentine, etc.
10min 1-on-1 endzone
10min thrower/marker
Angry Dave Abs
4:00 plank

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.

Throw

30min throwing

Lift, John Doe Practice

Snatch to 150lb
Power clean and jerk to 175lb
Split jerk to 200lb

2 hour practice

Summer League

8-15 vs "The New Black" aka Texas Orange

Wildwood 2015 - Day 2

Lost two close games to teams that took things way too seriously. Much fun was had despite their best efforts.

Wildwood 2015 - Day 1

1-800-Dial-A-Pimp took out two of three opponents on Saturday, then won the crossover handily before all kinds of shenanigans--including, perhaps most memorably, a spin around the go-cart track and a late night stroll on the beach, complete with shooting star sighting.

Conditioning

Lugged my kettlebell to Cardozo for a workout with Migs and Mikey.

For time:
25 burpees, then 4 rounds of:
(5 kettlebell snatch 20kg per arm
5 spiderman pushups per arm
25 crossover mountain climbers per leg)
25 burpees
Finished in 10:05

20min throwing

Summer League, John Doe Practice

12-15 vs Green Dinos

2 hour practice

Sprints, Summer League

20min warmup and light agility work
10min EMOM 5-10-15-20-25yd cone sprint (150yd total)
All sprints completed within 0:40

10-15 vs True Red

Yoga, Conditioning

60min yoga

10-9-8-7-6-5-4-3-2-1 for time:
Pullups
GHD situps
Assault bike for calories
Finished in 17:05

Stonewalled

11-2 vs Trenton Takers
9-10 vs CityWide Special

2mi run in 14:05

Black & Red Open

Snatch: 2 at 40; 1 at 50, 55, 60, 65, 68, 70, -73, 75kg
Clean and jerk: 2 at 40; 1 at 50, 55, 60, 65, 70, 75, 80, 83, 86, 89, -91kg (Meet PR)
Total: 164kg (361.56lb) at BW 71.4kg (157.4lb) (Meet PR)
Sinclair total: 215.94 (Meet PR)

Lift, Summer League

Snatch: 2x1 at 65, 85, 105; 5x1 at 115lb
Power clean and jerk: 1 at 115, 125, 135; 5x1 at 145lb

15-13 vs Neon Pink

Lift, John Doe Scrimmage

Snatch to 155lb
Power clean and jerk to 185lb

Three games to seven vs Black Cans

Lift, Summer League

30min SMR

Power snatch: 2x1 at 95, 115, 125; 5x1 at 135lb

Power clean and jerk: 1 at 135, 145, 155; 5x1 at 165lb

10min recumbent biking

20min SMR

12-15 vs Kerrigan's team, we had a good back and forth for a bit but both teams were near savage and they rode their cutters to a win.

Lift

Snatch: 1 at 95, 115, 135, 145, 155lb
Clean and jerk: 1 at 135, 145, 155, 165, 175, 185, 190, 195lb
Clean pull: 2x2 at 205lb
Front squat: 1 at 135, 165, 185, 195lb
HSPU/toes-to-bar ladder

John Doe Crossfit

Rolled out to Primal for a workout with the John Doe boys.

2x10 medball throws per side
2x10 wall balls 20lb 10'
2x10 precision jumps

Miscellaneous sled pushes and other warmup stuff

10min partner AMRAP:
20 slam balls 30lb, 10 thrusters 75lb
Row for distance
Completed 3 rounds and 2315m cumulatively

I contributed maybe 1100m and had to break up the thrusters into sets of five after the first round. Immediately crashed after the workout and felt awful. Much better after I got some sugar and protein in me after biking home.

Better enough to go play a half hour of spikeball, then throw for another half hour in Malcolm X Park.

Breeze 2015 - Game 14, Season Recap

7-5, 15-9, 19-14, 27-19 vs Rochester Dragons
3 assists, 3 goals, 3 turnovers

Over the course of the season, finished with 15 goals and 26 assists, 16 incomplete passes (including receiver drops) and 3 drops of my own, plus 3 blocks for a plus/minus of +25. I played just over 47% of the points for games I was active in, with a 60/40 split of offense vs defense. My offensive lines were just over 60% efficient, D-lines over 35% breaks. I scored almost a third of my lines' points (32.3%) and 16% of the team's total goals for games I was active. Completion rate was 93% and catching rate 98.6%. Averaged a plus/minus per game of over +2. Second in overall assists, top five in plus/minus, points played, and points scored. Sixth in completions, top ten in goals.

All of this on a team that finished 0.500, averaging 21.3 ppg and holding opponents to 22.9 ppg (in games I was active). We went undefeated against all teams that didn't make the playoffs and never beat any team that made the playoffs*, though two of those losses (to Montreal and New York) were by only one point each at home. I was inactive for that game against Montreal, and that one point loss against the Empire ended on a lightning advisory.

Overall, a gritty season. I don't know if we reached our team's potential, and I certainly don't think I played to the best of my ability in every game, but we finished with two strong performances and I'm excited about the team's future. There's a lot of fuel for me to keep working during the club season and through the winter. BUH-BUH-BUH-BREEEEEZE.

*Pending final team finishes, but since Ottawa needs two wins against Toronto to steal the third playoff spot I'm pretty confident in going ahead and making the statement.

Breeze 2015 - Game 13

5-2, 13-4, 22-8, 27-12 vs Philadelphia Phoenix
3 assists, 1 goal, 1 block, 2 turnovers

Mini

Didn't have enough people to play our summer league game, so we played some mini in the rain. Then I picked up for a few points with a local mixed team practicing nearby so I could bum a ride home once they were done.

Lift, Breeze Practice

Snatch: 2x1 at 95, 115, 125, 135, 145, 155; 1 at 157.5, 160, 155, 160lb
Squat clean and pause jerk: 1 at 135, 145, 155, 165, 170, 175, 180, 185lb

2 hour practice

5k

5k in 21:50 (~7:02 pace)

Splits: 7:00, 7:20, 6:50, 0:40

Breeze 2015 - Game 12

2-5, 6-11, 12-19, 21-25 vs Montreal Royal
1 goal, 3 assists, 3 turnovers, 1 block

Breeze 2015 - Game 11

8-6, 13-11, 21-20, 26-25 vs Ottawa Outlaws
2 goals, 4 assists, 3 turnovers

Throwing

30min throwing

Lift

Hang power snatch: 3 at 95, 115, 125, 135lb
Hang snatch: 3 at 145lb (PR)
Squat clean and jerk: 2x1 at 135, 145, 155, 165; 1 at 175lb

Sprints, Breeze Practice

Raced three friends from the gym in a 40yd dash, then raced two of them in a 100m sprint. Afterwards did a bunch of short sprints and a couple ladders, then went to practice. We were inundated by an insane rainstorm that bubbled up the turf, so we mostly played atlas-style mini until the rain abated and the turf dried, at which point we went back to full field scrimmages.

Run

1.8mi in 13:40 (7:35 pace)

Lift

Rode up to the meet in Annapolis this morning to support a few friends, wound up taking the written ref test and judging the second session. After coming back to DC and eating a doughnut, did the following:

Snatch: 2 at 75, 95, 115, 125, 135; 8x2 at 145; 1 at 155lb
Front squat: 2 at 115, 135, 155, 165, 175, 185; 1 at 185lb
Front squat to split jerk: 1 at 135, 145, 155, 165, 175, 185lb
Snatch pull: 4x2 at 185lb

Kettlebell Conditioning

Since the DC Breeze game was cancelled, did this circuit while watching the Whitecaps trounce the Spinners in a preview of the MLU East finals:

18-15-12-9-6-3 for time:
Kettlebell snatch per arm 20kg
V-ups
Finished in 7:45
Compare to 2/12/15

20min stretching, 20min SMR

Summer League

6-8, 15-13 vs Neon Green

Afterwards drove to the tail end of John Doe practice to have dinner with the team.

Lift, Breeze Practice

20min SMR
Interspersed power clean and squat clean and jerk reps, multiple singles at 165lb
3x3 clean pull 185lb

Warmed up and practiced but got my ankle stomped on in the first post-warmup drill. It bruised up pretty good so I sat out the rest of practice and did some handstands between watching the scrimmage.

Summer League

Biked 5k to the Jefferson Memorial then walked to Gravelly Point for a summer league game that got rained out. Also threw around for 10min or so before The Nothing overtook us.

Lift

30min SMR
Snatch: 1 at 75, 95, 115, 125, 135, 145, 135, 145, 150; 5x1 at 155; 5x1 at 155lb with straps
Front squat: 3 at 135, 155, 165, 175, 175; 2 at 175lb
4x4 snatch grip Romanian deadlift 175lb

Breeze 2015 - Game 10

4-4, 7-9, 10-14, 13-21 vs New York Empire
1 goal, 1 stall

Breeze 2015 - Game 9

4-4, 7-8 vs New York Empire (game ended on lightning advisory)
2 assists, 1 turnover.

Recovery

20min stretching

Recovery, Doe Practice

500m row in 1:38
40min SMR
20min handstand practice

2 hour practice

Lift, Breeze Practice

20min SMR

Snatch: 1 at 95, 105, 115, 125, 135; 8x1 at 145; 1 at 147.5, 150, 152.5, 155lb

Squat clean and jerk: 1 at 115, 125, 135, 145, 155, 165; 5x1 at 145lb

2 hour practice

Recovery

20min SMR

Lift

Snatch: 2 at 75, 95, 115, 125; 8x2 at 135; 2x2 at 145lb
Squat clean and jerk: 2 at 135, 145, 155, 165lb
Front squat: 2 at 135, 155; 5x2 at 175lb
Snatch grip Romanian deadlift: 3x5 at 175lb

Annie: 50-40-30-20-10 double-unders/abmat situps

Finished in 7:50

Mock Meet

Lifted in a singlet for the first time, worked up to a heavy snatch and heavy clean and jerk.

Hit a snatch at 155 for around 93% then failed a few attempts at 170lb, which would've been a PR. After a few minutes of rest, worked up through some power clean and jerk reps to 190, twice, but couldn't reel in 195lb. So 92-93% ish for both lifts on the day. Looking forward to more work at the high end; I'd love to PR at the meet coming up.

Mini

Maybe an hour of 3v3 with some Breeze and other dudes. Stifling heat. Fun, though.

5k

5km in 23:25 (7:25, 8:20, 7:00, 0:40)

Lift, Breeze Practice

Snatch: 2 at 65, 95, 105, 115, 125lb
Half Isabel: 15 snatch 135lb in 6:40
Squat clean and jerk: 1 at 135, 145, 155lb
Half Grace: 15 power clean and jerk 165lb in 7:00
20min SMR

2 hour practice

Recovery

5cal assault bike in 1:30
20min SMR
500m row in 1:38
20min stretching
20min handstand practice

Oklahoma Lift

3 snatch 95lb
3 snatch 115lb
3 DB snatch per arm 45lb
3 power clean 135lb
3 DB snatch per arm 55lb
3 power clean 145lb
3 DB snatch per arm 60lb
3 power clean 155lb
3 DB snatch per arm 65lb
DB military press: 5 at 40, 45, 50lb
Deadbug circuit

Lift

Power snatch: 2 at 115, 115 125, 135, 135lb
Power clean and power jerk: 2 at 125, 135, 145, 155, 165, 165lb
Military press: 5 at 75, 95, 105, 115, 115

Breeze 2015 - Game 7

9-9, 16-14, 21-19, 26-25 vs Rochester Dragons (1 goal, 3 assists, 0 turnovers)

Breeze 2015 - Game 6

3-10, 10-16, 15-26, 21-33 vs Toronto Rush (1 goal, 2 assists, 1 drop)

Throwing

45min throwing

Lift

500m row in 1:44
Power snatch: 2 at 105, 115; 3x3 at 135lb
Power clean: 3 at 135; 3x3 at 155lb
Power jerk: 2 at 135, 155, 165, 175, 185lb

Lift, Breeze Practice

30min mobility
Power snatch: 3 at 105, 115, 125, 135lb

Power clean and jerk: 3 at 125, 135, 145, 155lb

2 hour practice

Lift

Snatch: 2 at 105, 115, 125, 135, 145, 155; 1 at 145lb
Squat clean and jerk: 2 at 125, 135, 145, 165lb

Power clean and jerk: 1 at 175lb

Deadlift ladder with straps, no(t much) rest between reps:

1 at 95, 145, 175, 195, 215, 235, 255, 275, 295, 315, 295, 275, 255, 235, 215, 195, 175, 145, 95

1.2mi jog in 12:00

John Doe Tryouts

Prior to tryouts: 10cal assault bike in 1:28, 20min SMR, 10-20-30-40-50 double-unders with rest.

Mostly made it through the warmup and throwing portion of tryouts before the deluge came in; we played some mini through that but, eventually, lightning drove us from the fields.

Truck Tryouts

3 hour tryout

Breeze 2015 - Game 5

4-7, 8-11, 11-16, 18-22 vs New York Empire
20 throws, 18 completions; 19 catches, 0 drops
1 turnovers, 0 defenses, 1 assist, 1 goals (+1)
8 of 18 O points scored (2 holds), 1 of 1 D points scored (+1)

Opened both the first and third quarters with three breaks...against us. Tough loss, lots of chances but too many soft turnovers, execution errors on give-an-go throws plus a couple dying duck hucks. I was feeling out a new role and not totally comfortable. Empire have a very solid defensive unit and that made it tough as well. Looking forward to our next matchup.

Lift, Breeze Practice

Snatch: 2 at 95, 115, 125, 135, 145lb
Power clean and jerk: 3x10 at 135lb (1:20, 1:01, 1:02)

2 hour practice

Lift

Hang power snatch: 3 at 115, 120, 125, 130, 140lb
Squat clean and jerk: 3 at 125, 145, 165, 165lb
Snatch high pull: 4x3 at 145lb
Bent-over row: 5x5 at 145lb

Lift

Snatch: 3 at 95, 115, 125, 135; 2 at 145; 2x3 at 135lb
Power clean from blocks: 3 at 125, 135, 145, 155, 165lb
5x5 handstand pushups
Power clean to 2x(power jerk to split jerk) at 135, 145, 155, 165lb
Front squat: 5 at 145, 155; 2x3-2 at 170; 2 at 175lb

The front squats were supposed to be 3x5 at 170lb but it wasn't happening.

Breeze 2015 - Game 4

4-5, 13-14, 20-19, 27-27, 30-29 (OT)
11 throws, 11 completions; 12 catches, 0 drops
0 turnovers, 0 defenses, 3 assists, 1 goals (+4)
3 of 4 O points scored, 6 of 15 D points scored (-1)

Throwing

30min throwing at Cardozo

Lift

Snatch from blocks with 3+ second pause: 2 at 115, 125; 3x2 at 135lb
Squat clean: 4 at 125, 145, 145; 2x3 at 165lb (finish with a jerk)
Back squat: 3 at 135, 155; 6x3 at 165lb
Romanian deadlift: 4x5 at 175lb

Lift, Breeze Practice

3 power snatch to 3 overhead squat at 115, 125, 125, 135, 135lb
Power clean: 4 at 125, 135, 145, 155, 165lb
Front squat: 6 at 145, 155, 165; 2x5 at 165lb
Push press to power jerk to split jerk at 115, 125, 135, 145; 4x1 at 155lb
Clean deadlift: 2x4 at 175, 185lb

2 hour practice

Lift

Snatch: 2 at 115, 125, 135, 145, 145lb
Squat clean and jerk: 2 at 125, 145, 165; 2x1 at 175lb
Snatch high pull: 4x4 at 135lb
Bent-over row: 5x5 at 135lb

Beach Nationals - Day 2

9-13 vs Yetis on the Beach

Bounced back to DC to watch the Breeze game vs Montreal, which we lost 20-21.

Beach Nationals - Day 1

13-2 vs VA Beach Bums
13-6 vs Fludwhale
7-13 vs Right Coast
13-4 vs Sailors

Lift

Hang power snatch: 3 at 95, 105, 115, 125, 135; 2 at 145lb
Squat clean and jerk: 2 at 125, 145, 155, 165, 175lb
Front squat: 3 at 125, 135; 6x3 at 145lb
Snatch grip Romanian deadlift: 4x5 at 155lb
Handstand pushups: 4, 5, 6, 5, 4

Breeze Practice

2 hour practice, 4x2x40yd sprints at the end

Lift

Power snatch: 3 at 95, 105, 110, 115, 120, 125, 135lb

3 power clean to 1 power jerk: 1 at 125, 135, 145, 155, 165lb

3 power clean to 1 split jerk: 1 at 175lb

Front squat: 2 at 145, 155; 5x3 at 165lb

Clean extension: 5x3 at 165lb

Military press: 5 at 65, 95; 4x5 at 105lb

Lift

Snatch: 2 at 95, 105, 115, 125, 125, 135, 135, 145lb
2 squat clean to 1 split jerk: 1 at 125; 2 at 145, 165; 1 at 175lb
Snatch extension: 2x3 at 135, 145lb
Bent-over row: 3x5 at 125lb
Pullups: 5 at 0, +10, +15, +20, +25lb
2x5 chinups

Lift

Snatch: 3 at 105, 115, 125, 125, 135, 135lb
Squat clean and jerk: 3 at 115, 125, 135, 145, 155, 165lb
Back squat: 2 at 175, 185; 3x2 at 195lb
Clean deadlift: 2x4 at 175lb
Romanian deadlift: 2x4 at 175lb

Breeze Practice

2 hour practice, capped off with some kettlebell conditioning

Lift

Power snatch from blocks: 3 at 95, 105, 110, 115, 120, 125, 130, 135lb
3 power clean from blocks to 3 power jerk: 1 at 125; 2 at 135, 145; 1 at 155lb
Front squat: 2 at 145, 155; 6x4 at 165lb
Clean deadlift: 4 at 165; 3x4 at 175lb
Snatch grip push press: 4 at 135; 3x4 at 145lb

Lift

Snatch: 2 at 95, 115, 125; 4x2 at 135lb
Squat clean and jerk: 3 at 115, 125; 2x3 at 135, 145, 155; 1 at 165lb
Snatch pull: 4x4 at 135lb
Bent-over row: 3x8 at 115lb

Breeze Practice

3 hour practice.

Breeze 2015 - Game 2

4-5, 10-10, 18-14, 23-19 vs Ottawa Outlaws

12 throws, 12 completions; 12 catches, 0 drops
0 turnovers, 0 defenses, 2 assists, 2 goals (+4)
0 of 2 O points scored, 6 of 16 D points scored (-6)

Lift

Snatch: 3 at 105, 125; 3x2 at 135lb
Squat clean and jerk: 3 at 95, 115; 2 at 125, 145, 165lb
Squat clean and jerk to power clean and jerk: 2 at 165lb
Front squat: 2 at 145, 155; 4x3 at 165; 2x2-1 at 165lb
Romanian deadlift: 2x5 at 165; 2x5 at 170lb

Still struggling with squat cleans. Front squats were tough.

Breeze Practice

2 hour practice, capped off with 7x80yd sprints.

Lift

20min SMR
Power snatch: 3 at 105, 110; 3x2 at 120lb
Power clean to power jerk: 3 at 125, 135; 3x2 at 145lb
Pause front squat: 4 at 125, 135; 6x2 at 145lb
Clean deadlift: 4x3 at 165lb
Snatch grip push press: 5x105; 3x4 at 115lb
20min handstand practice

Lift

20min SMR
Snatch: 2 at 95, 105, 120, 120, 135, 135lb
Squat clean and jerk: 2 at 125, 145, 145, 165, 165lb
Snatch high pull: 4 at 120; 3x3 at 135lb
Bent-over row: 3x10 at 105lb
Pullups: 5x5

Lift

20min SMR
Snatch with 3sec pause at bottom: 2 at 100, 105, 110, 115, 120, 125lb
Squat clean and jerk with 3sec pause at bottom: 2 at 125, 145, 145, 155; 1 at 155lb
Back squat: 6x2 at 165lb
Muscle snatch: 5x5 at 95lb
Snatch grip RDL: 5 at 105, 120; 3x5 at 135lb
Push press: 5 at 95, 105; 3x5 at 115lb

Supersetted the squats/muscle snatches and the RDLs/push presses. Pressed for time, but also wanted to keep the heart rate high and add that work capacity factor. Felt good in the snatches with a pause, felt strong, but struggled a bit in the hole with cleans. Gotta get the squat strength up and pay more attention to my core work.

Breeze 2015 - Game 1

2-7, 4-18, 12-28, 17-37 vs Toronto Rush

One drop, one throwing turnover on a flat inside flick break to the endzone that was too far in front of the horizontal cut, one goal, one huck hockey assist, and one dude who sat on my shoulder while skying the crap out of me and his defender after I booked it to try and help get the D. Yikes.

19 throws, 18 completions; 14 catches, 1 drop
2 turnovers, 0 defenses, 0 assists, 1 goal (-1)
7 of 13 O points scored, 1.5 of 10 D points scored (-14.5)

Throwing

45min or so of throwing at Cardozo

Breeze Clinic

2 hour clinic at Gallaudet University

Lift, Practice

10min SMR
1 snatch balance to 2 overhead squat at 45, 65, 85, 105, 125lb
Power snatch: 3 at 45, 65, 95, 105, 115, 120, 125lb
Elevated snatch extension: 4x4 at 125lb
Bent-over row: 3x10 at 95lb
3x10 GHD extensions

2 hour practice

TEP 2015 - Day 3

Watched us win vs Euforia, then went back to the hostel because I'd been up since 2am with horrible diarrhea. No energy, whole body hurt, truly drained in every sense. Slept through Truck winning against Ring of Fire and losing in the finals to Doublewide. They were nice enough to bring me my silver medal, though.

TEP 2015 - Day 2

15-? vs Diskongo
15-? vs Urutau

TEP 2015 - Day 1

15-1 vs Elevation
15-3 vs Colombia Open 3

Lift

Snatch singles to 145lb
Clean and jerk singles to 165lb
Handstand pushups: 4, 5, 6, 5, 4

Kettlebells & Sprints

10min SMR
Kettlebell warmup

Partner workout:
Goblet squats 20kg
10-20-30yd disc sprints
Active rest: throwing
Russian swings 20kg
10-20-30yd disc sprints
Active rest: throwing
American swings 20kg
10-20-30yd disc sprints
Active rest: throwing
Right-handed swings 20kg
10-20-30yd disc sprints
Active rest: throwing
Left-handed swings 20kg
10-20-30yd disc sprints
Active rest: throwing
Round 1 in 7:55; 4:00 rest; round 2 in 6:45

15min throwing/marking

Mini

15min agility ladder

45min 2v2 mini

15min conditioning

Handstands

20min SMR
40min handstand practice

Field Work

10min SMR
15min throwing
15min active warmup
15min agility ladder drills
15min defensive footwork
15min throwing/marking
4x10-20-30yd disc sprints
2x0:45 1v1 endzone cutting/defending
Marine abs in a nice sudden rainstorm

Lift

20min SMR
Snatch: 3 at 65, 75, 85, 95, 105, 115, 125; 2 at 135, 145, 155lb
Clean and push jerk: 3 at 135, 145, 155; 2 at 160, 165, 170lb
Squat clean and push jerk: 3x2 at 135lb

Indoor

Lost 57-64 to Paul's team. Whomp.

Breeze Practice

3.5 hour practice

Breeze Practice

3.5 hour practice: 1v1, 3v3, endzone, 7v7.

Wrapped up with 2x(1:00 dead bugs, 1:00 mountain climbers)

Hamstrings, Handstands, Core

1.5mi gazelle machine thingy in 8:10
20min SMR
5x5 glute ham raises
Kettlebell swings: 10, 20, 30, 40 at 28kg
Deadbug progression
Handstand practice
2:00 plank

Recovery, Upper Body

20min SMR
3mi recumbent biking in 8:30
5x(2 bar muscle-ups, 3 handstand pushups 1 abmat)
5x( ring muscle-up, 2 handstand pushups with band assist)
5 kipping pullups, 5 handstand pushups with band assist

Indoor

60-57 with the help of a dude pickup, so we finish 3-3 for the season and advance to playoffs next week.

WCBU 2015 Day 5

6-9 vs Russia (1 goal)

Finished 8th of 16 after being seeded 7th. With 7 assists and 4 goals, I averaged exactly one score per game while playing primarily D-line. I also got a few more blocks, but can't remember them specifically apart for the one I got against Japan. That one was memorable for me. Overall a tough tournament for us, giving up 4-point runs in almost every game and then having to come back, falling short in most cases. We had talented players but inconsistent chemistry, which isn't surprising for a team that didn't practice together beforehand but nonetheless frustrated us throughout. We did our best to stay positive, though, and enjoy the experience anyway.

WCBU 2015 Day 4

9-13 vs Great Britain (1 assist)
7-9 vs Denmark (1 goal)

WCBU 2015 Day 3

9-11 vs India (1 assist)
8-11 vs Denmark
10-8 vs France (1 assist, 1 goal)

WCBU 2015 Day 2

7-13 vs Great Britain (played solid D vs Justin Foord and Ashley Yeo)
13-6 vs Singapore (1 assist, 1 goal)
13-8 vs Ireland (2 assists)

WCBU 2015 Day 1

8-13 vs Philippines
13-10 vs Japan (1 assist, 1 layout D)

Beach Practice

30min warmup

60min practice on the beach

Recovery, Handstands

30min SMR
Handstand practice
5x5 handstand pushups with band assist
Core circuit

Recovery, Snatch

30min SMR

3mi recumbent biking in 9:15

Slow snatch: 2 at 95, 105, 115, 125lb

Snatch: 2x1 at 135, 145lb

Recovery, Indoor, Soccer

30min SMR
4.2mi recumbent biking in 12:00
10min SMR

40min indoor pickup
60min soccer (won 3-0)

Tryout x2

Up at 3am. Eleven or twelve of these days, never actually needed the alarm because I can never really fall asleep beforehand. My ride to tryouts missed his alarm, though, so we showed up late. Got into the drills, scrimmages, one-on-one battles, more scrimmages. Did well. Threw a bunch of goals. Maintained my footwork. Proved improvement. Learned that earning "it" was not something that I could really do today.

Had breakfast, sipped some coffee, thought about some things, stopped thinking about some things.

Got to the second tryout early. Very. Rolled out, SMR'ed, threw around, threw up a little bit in my mouth, warmed up. Played like a player. Was tired, but did good things. We'll see what happens.

Recovery, Mobility

30min mobility
3.75mi recumbent biking in 11:00
30min mobility
0.3mi gazelle whatever machine in 5:00
30min mobility

Lift

20min mobility
2 squat cleans to 1 push jerk at 135, 145, 155, 165lb
2x1 squat clean and jerk 175lb
2x2 pause front squat 135lb with 5 second pause
2x2 pause front squat 145lb with 5 second pause
2 front squat to 1 split jerk at 145, 155, 165, 175, 185lb

That's a new 2RM front squat, after pause squats. Cool.

Overhead Squats, Cardio, Mobility

20min mobility

Overhead squat: 5 at 75, 95, 105, 115, 125, 135, 145, 155lb
2km row in 7:29

30min mobility

3 rounds for time:
20 Russian kettlebell swings 70lb
20 box jumps 30"
Completed in 5:50
Rounds: 1:55, 2:00, 1:55
Compare to 10/29/12

Swings unbroken. Had more rest between the row and the WOD than the last time I did this workout, but I'm also coming off three days straight of conditioning instead of three straight days of rest. Overall, that's what I call progress.

Lift, Indoor

20min mobility
Snatch drills and pulls
Power clean and jerk: 6x1 at 165lb

5 rounds for time:
5 handstand pushups to 1 abmat
5 kettlebell snatch 20kg per arm
5 pullups
Completed in 5:25

8 rounds: 5 cal assault bike, 25 double-unders

50min indoor 4v4, won by a comfortable margin

Lift

30min mobility
Snatch: 2 at 95, 115, 125, 135, 140; 10x1 at 135lb
Back squat: 2 at 165, 175; 1 at 185, 195, 205; 10 at 160lb

Conditioning

20min mobility

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:20

5:40 rest

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:00

7:00 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:30

3:30 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:20

20min rest

4 rounds for time:
10 calories on the assault bike
10 GHD situps
Completed in 9:35

Recovery, Agility

4mi recumbent biking in 12:30
30min mobility
10min agility ladder drills
20min handstand practice

Plyos, Pause Squats, Kettlebells

20min mobility
20min plyos
Front squat: 1 at 135lb with 0:20, 0:25, 0:30 pause

Kettlebell conditioning:
0:30 Russian swings 24kg (20)
1:00 rest
0:30 American swings 24kg (15)
1:00 rest
0:30 single arm Russian swings 24kg (right) (18)
1:00 rest
0:30 single arm Russian swings 24kg (left) (18)
1:00 rest
0:30 kettlebell snatch 20kg (right) (15)
1:00 rest
0:30 kettlebell snatch 20kg (left) (15)
1:00 rest
0:30 Russian swings 24kg (20)
0:30 rest
0:30 Russian swings 24kg (15)
0:30 rest
0:30 Russian swings 24kg (15)

Grace

Didn't have a lot of time, so I did a halfass warmup and then Grace:

30 clean and jerk for time at 60kg
Completed in 6:05

Lift, Conditioning

20min mobility

Snatch: 2x1 at 50, 55, 60, 65, 70kg
Split jerk: 2 at 70, 75, 80, 85; 1 at 90, 95, 102kg
Goblet squats: 5 at 50, 8 at 120lb
3x10 skater squats per leg
3x10 single leg calf raises

For time:
20 pullups
300m row
15 pullups
350m row
10 pullups
400m row
5 pullups
450m row
Completed in 10:30

20min stretching

Tryouts, Recovery

3 hour tryout

20min mobility
4mi recumbent biking in 12:30
4:00 gazelle machine
20min mobility
20min stretching

Lift, Mobility, Conditioning

20min mobility
Squat clean and jerk: 2 at 135, 145, 155, 165, 175; 1 at 185lb
Power clean and jerk: 1 at 190lb
30min mobility

15-12-9-6-3 for time:
Kettlebell snatch per arm 20kg
V-ups
Completed in 4:40

Recovery

20min mobility
20min bar work
4mi recumbent biking in 10:40
20min stretching
20min handstand practice

Recovery Lift

20min mobility
Bench press: 5 at 135, 145, 155, 160; 3 at 165; 8 at 145lb
Kettlebell overhead squats: 2x10 at 8kg
2x10 skater squats per leg
2x10 calf raises per leg
20min stretching

Recovery Workout

30min mobility
2.1mi recumbent biking in 6:00

10-9-8-7-6-5-4-3-2-1 of:
Handstand pushups to 2-abmats
GHD situps
Assault bike for calories
Completed in 18:45

1000m row in 3:48
30min mobility

Tryout

3 hour tryout

Baltimore Open

Snatch: 3 at 30; 2 at 40; 1 at 45, 50, 55, 60, 65, 70, 73, 76kg (PR)

Power clean and jerk: 2 at 40; 1 at 50, 55, 60, 65, 70, 75, 80, -84, 87, -90kg

Total: 163kg (359.35lb) at BW 72.15kg (159.06lb)
Sinclair total: 213.25 (Meet PR - because it's my first meet!)

3rd place in 77kg novice division

Quick Lift

30min mobility
Power snatch: 2x2 at 105; 4x1 at 105lb
Power clean and jerk: 2x2 at 125; 4x1 at 145lb
30min mobility

Lift

20min mobility
Snatch up to 3x1 at 72kg
Power clean and jerk up to 85kg
20min mobility

Quick Lift

Power snatch: 5x1 at 125lb
Power clean and jerk: 5x1 at 155lb

Lift, Agility, Indoor

20min SMR
Snatch to 65kg
Power clean and jerk to 85kg
Back squat: 2 at 70, 75; 1 at 85kg

30min SMR
30min agility

45min indoor 4v4, lost 45-84

Goalty

Handed our opponents their first win of the season in a back-and-forth series on the frozen mud of the polo fields in winter.

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