Monday, August 31, 2015

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

Sunday, August 30, 2015

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.

Saturday, August 29, 2015

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.

Thursday, August 27, 2015

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

Wednesday, August 26, 2015

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.

Tuesday, August 25, 2015

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

Monday, August 24, 2015

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

Sunday, August 23, 2015

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.

Saturday, August 22, 2015

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

Thursday, August 20, 2015

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

Wednesday, August 19, 2015

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.

Tuesday, August 18, 2015

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

Monday, August 17, 2015

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

Sunday, August 16, 2015

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.

Saturday, August 15, 2015

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.

Thursday, August 13, 2015

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.

Wednesday, August 12, 2015

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.

Tuesday, August 11, 2015

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!

Monday, August 10, 2015

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

Sunday, August 09, 2015

John Doe Practice

Double practice out at Lake Fairfax

Saturday, August 08, 2015

Breeze Youth Clinic

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

Friday, August 07, 2015

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

Thursday, August 06, 2015

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.

Wednesday, August 05, 2015

Summer League, John Doe Practice

15-13 vs Tropic Blue

90min practice, plays and scrimmaging

Tuesday, August 04, 2015

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

Monday, August 03, 2015

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

Sunday, August 02, 2015

Chesapeake Open 2015 - Day 2

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

Tied for 3rd with Medicine Men

Saturday, August 01, 2015

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.