Wednesday, September 30, 2015

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

Tuesday, September 29, 2015

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

Monday, September 28, 2015

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

Saturday, September 26, 2015

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.

Thursday, September 24, 2015

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.

Wednesday, September 23, 2015

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

Tuesday, September 22, 2015

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

Monday, September 21, 2015

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

Saturday, September 19, 2015

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

Thursday, September 17, 2015

Lift, Night Owl

Power snatch to 145lb; 2x1 snatch 155lb
Squat jerk to 155lb (PR)

13-5 vs Team 1

Wednesday, September 16, 2015

Night Owl

11-10 vs Team 4

Tuesday, September 15, 2015

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.

Saturday, September 12, 2015

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.

Thursday, September 10, 2015

Wednesday, September 09, 2015

John Doe Workout

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

Tuesday, September 08, 2015

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.

Monday, September 07, 2015

Throw

20min throwing, 4 hours lining fields for Regionals

Saturday, September 05, 2015

Lift

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

Thursday, September 03, 2015

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.

Wednesday, September 02, 2015

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

Tuesday, September 01, 2015

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