Lift

Tall clean: 3 at 110, 115, 120lb
Clean and jerk: singles to 198lb
Pullups: 1 at +25, +40, +55lb

Indoor City Championships

Northern VA indoor championships - 5 games against increasingly good teams, a ton of fun even though we lost in the semis to Ben Feng and the Swing Vote kids. They are seriously good. I played well though, connected on a lot of deep shots and had a nice sky block to make up for at least a couple of the many times I got posterized by taller players.

Lift

Muscle clean: 3x4 at 135lb
Pause hang power clean: 1 at 155, 165, 175, 185lb
Pause box jump: 5x3 at 30" plus two 45lb plates
Upright row: 3x5 at 20kg
Bicep curl: 3x8 at 25lb
5x10 ab-wheel rollouts

Lift, Climb, Throw

Got into the gym for mobility and then snatches up to 155lb, dumbbell presses for 5 at 40, 45, and 50lb, then two conditioning circuits:

5 rounds for time:
5 kettlebell snatch per arm 20kg
5 handstand pushups to 1 ab-mat
5 pullups
Completed in 4:30

6 rounds of 1:00 assault bike for calories, 1:00 plank
Cals per round on the bike: 17, 16, 16, 15, 14,17

Then went to Sportrock in Alexandria for a solid 90 minutes of climbing. So out of practice, ran out of gas pretty quick but got in at least one 5.9 without falling.

After THAT, threw with Googs for an hour at Stead Park

Lift, Half Grace Heavy

30min SMR/mobility

Press in clean: 5 at 60, 65, 70; 3 at 75, 77.5lb
Power clean singles to 195lb
Power clean: 5x4 at 175lb
Snatch pull: 5x2 at 225lb
Pause front squat: 5 at 135; 4 at 155, 165, 170; 3 at 175lb
Pause split jerk: 3 at 155, 165, 175lb

Half Grace heavy - 15 power clean and jerk for time 70kg
Completed in 3:30

Lift

40min SMR/stretching/mobility

Tall clean: 105, 110, 115lb
Pause full clean: 2 at 165, 167.5, 170, 172.5, 175lb
Clean pull: 3x3 at 205lb
Agility circuit and sled pushes

3 rounds for time:
10 standing ab-wheel roll-outs
10 box jumps 30"
Plank while partner does work
Completed in 7:30

Additional 4:00 core circuit

Indoor Pickup

30min indoor pickup after the Friendship Heights draft

Phoenix Tryouts

Drove up to Jersey through the sleet with McGoogan to attend Philly Phoenix tryouts. Did my thing, moved the disc quickly and distributed well, but also threw a couple miscalibrated forehands and one abysmally bad hammer. Played mostly tight defense, felt fast but began to lose steam by the end. Not quite in indoor shape, but still a few weeks before I begin conditioning in earnest. Overall a good tryout.

Lift

Muscle clean: 3 at 135lb
Pause hang clean: 6x2 at 175lb
Pause box jump: 5x3 at 36"
Handstand pushups: 7, 6, 5, 5, 4
Skater squat: 5x5 per leg
Glute ham raises: 2x10
Dips: 2x10
Incline situps: 2x20

Lift

Press in clean: 5 at 55, 60; 3 at 65, 70, 75lb
Power clean: 2 at 154, 174, 184, 184, 184; 2x1 at 190lb
Power clean and jerk: 2x1 at 190, 185lb

Indoor Pickup

Friendship Heights indoor pickup, played a cumulative 36 minutes out of almost 2 hours. Lots of subs tonight, had to wait a long time between shifts, so I tried to push a bit harder at times. Got some good blocks, but had a few drops as well.

Lift

Tall clean: 3 at 95, 105, 115lb
Snatch: 1 at 135, 145, 155, 165lb
Pause clean: 2x3 at 155, 165lb
Clean pull: 4x3 at 205lb
Pullups: 3 at +35, +40, +45, +40, +35lb
Pause back squat: 5 at 155, 175; 3 at 185, 195; 2 at 205lb
Romanian deadlift: 4x5 at 155lb
Ab wheel roll-outs: 3x10

Lift

Muscle clean: 3 at 125, 135, 145lb
Pause hang clean: 2x3 at 145, 155, 165lb
Pause box jump: 7x2 at 34"
Handstand pushups: 5x3 at 10lb plate
Skater squat: 5x5
Single leg jumps to stabilization: 2x10 per leg

Also worked up to a single box jump at navel height

5 rounds for time:
10 kettlebell swings 32kg
10 box jumps 24"
10cal row
Completed in 8:10
Rounds: 1:30, 1:40, 1:45, 1:40, 1:35

Weighted plank: 5x(0:30 on, 0:30 off) at 50lb

Coaching

Took the team through a few different physical tests in order to establish a baseline for the Winter Workout Challenge. My phone died in the middle of the second Yo-Yo Test, though, which sucked.

Lift

Press in clean: 5 at 45, 55, 65lb
Power clean: 3x3 at 175, 185lb
Snatch deadlift: 3x3 at 205lb
Pause front squat: 5 at 135; 3 at 150, 155, 160, 165lb
Pause jerk: 3 at 135, 155, 165lb
Weighted plank: 5x(0:30 on, 0:30 off) at 25kg

Recovery, Coaching

1 hour SMR and stretching

2 hour Georgetown practice

Indoor Pickup

2 hours of pickup in Friendship Heights, make-it take-it

Scrimmage, Lift

2 hours of nearly savage scrimmaging with Georgetown players and coaches plus Doe dudes, first college vs club and then jumbled. Super fun. Afterwards had a quick bite with Aman, then hit the gym for my last eccentric lift of the cycle:

Press in clean: 5 at 45; 3 at 65lb
Muscle clean: 3 at 95, 115, 135lb
2 full cleans to 1 power clean and jerk: 5 at 175lb
Eccentric back squat: 5x3 at 195lb at 5:0:0
SLDL: 3x10 per leg
Ab wheel roll-outs: 3x15 from the knees
25 incline situps

Mini, Lift

90min mixed mini

Hang clean: 3 at 165, 170, 175, 180lb
Single leg drops: 3x5 per leg
Handstand pushups: 5; 3x5 from 10lb plates; 5
Single leg jumps to stabilization: 2x10 per leg

Coaching

2 hour Georgetown practice, played a bit

Coaching

2 hour Georgetown practice

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80, 85lb
Snatch: 3 at 135, 140, 145, 150lb
Eccentric front squat: 2 at 145, 165, 175, 185; 1 at 185lb at 5:0:0
Pullups: 3 at 0, +15, +25, +35; 2 at +45; 3 at +30lb

4 rounds for time:
30 double-unders
20 V-ups
10 box jumps
Completed in 7:15
Rounds: 1:30, 1:45, 2:15, 1:45 (my jump rope broke in the third round, which really sapped my time...)

Yoga

75min power yoga class

Layouts & Leftovers

3 rounds of a hat tournament I helped organize, we won all of our games in some somewhat blustery conditions but it was definitely a fun time for all

Coaching/Mini

2 hour Georgetown practice which was a couple drills and then mostly mini, so I played

Lift

Press in clean: 5 at 65, 70, 75lb
Squat clean and jerk: 4 at 180, 185lb
Hang full clean: 3x3 at 135lb
Eccentric back squat: 3 at 135, 165; 2 at 185, 195; 3x2 at 205lb
Split jerk: 1 at 185, 195, 205lb

Coaching

Team meeting to recap the tournament and do some film review

Coaching

4 games down in Harrisonburg, VA

Lift

Hang clean singles: 4 at 175, 4 at 185lb
Handstand pushups: 2x5 + 3x3 deficit on 5lb plates
Single leg drops: 3x5 per leg
Single leg jumps to stabilization: 3x10 per leg
Skater squats: 5x5 per leg
Dips: 2x10
Single leg RDL: 2x10 per leg
Core circuit

Fall League

15-11 vs Furry Tractor
15-8 vs DC Zwonders
15-10 vs Team Schaefer

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80lb
Snatch: 4x1 at 155; 4x1 at 160lb
Eccentric front squat: 5 at 135, 155; 3x3 at 165lb at 5:0:0
Pullups: 5 at +0; 3x5 at +30lb

Coaching

2 hour practice

Mini Mini League

Got in a full hour of mini

Swim

4x50m free
50 back, 50 breast, 50 fly, 50 free
100 free, 100 back, 100 breast, 100 fly

Lift

Press in clean: 5 at 45, 55, 60, 65, 70; 2 at 75lb
2 squat cleans to 1 jerk at 135, 150, 160, 170, 175, 180lb
Clean pull: 3x3 at 205lb
DB military press: 3x8 at 40lb
Eccentric back squat: 3x3 at 185; 2 at 195lb

AMRAP 9:00 of:
5 DB thrusters 25lb
8 lateral box jumps 24"
10 pushups
Completed 7 rounds + 5 thrusters + 8 box jumps

Hiking

~8mi with a full pack in Jefferson National Forest, including the Devil's Marbleyard rock scramble, which was super fun

Mini

Pickup mini: 2v3, 3v3, 4v4 with a fun mix of club players and college kids

Lift

4x(hang clean to push press) at 135, 145; 2 reps at 155lb
Power clean: 2 at 165, 175, 185; 1 at 190lb

Mini Mini League

The metro broke down so I got there about ten minutes late, but got in a really great 15 minutes of fast paced action before we all stopped playing because of a candlelight vigil in the park for the victims of a recent shootout in PG county. Afterwards watched game 7: congrats to the Cubs and Chicago!

Lift

Press in snatch: 5 at 55, 60, 65, 70, 75lb (PR)
Snatch: 2 at 135, 140, 145, 150, 155, 155lb
Eccentric front squat: 3 at 135, 145, 155; 2 at 165lb (4:0:0)
Weighted pullups: 5 at +0, +20, +30, +40lb (PR)

PADA MOSH - Day 2

First game against Safety First, the GSU team that came back to beat us after we went up 9-0. I had like 4 assists in 5 O-points. We won. It was fun.

Then we had another bye. Ridiculous for a champ bracket schedule. We lost a bunch of teammates who had to leave, lost another in the first half when his shoulder came out, and eventually lost the game. Caught a ride home with Ben Scharadin and Grace, had some very good car ride conversations.

Also good: that ~30yd return I had after a pick. Couldn't run it all the way in but had a good time juking while it lasted.

PADA MOSH - Day 1

Fell into the car and tried to sleep on the way to Philly.

Mercifully there was coffee at the fields, where we rolled up about 30 minutes into the first round and already down a couple points. Apparently our team was playing 2 men 5 women for the first couple points. I threw my cleats on and we played our way back into it, but lost on DGP.

Then we ran through some team and had a 3-hour bye before our final round. That was some bologna. Also won that third game, though. Pig roast at the fields, then jambalaya back at Shelley Su's.

Coaching

Blue/Grey scrimmage: final Justice tryout. Went down to the wire with a DGP finish. Exciting!

Coaching

Program-wide meeting to talk about values

Lift, Throwing

Power clean and jerk: 3 at 132, 143, 154lb
Clean and jerk: 5x3 at 165lb
Clean pull: 4x2 at 198lb
Back squat: 3 at 176, 187, 198, 209; 1 at 220lb

8 rounds for time:
10 kettlebell swings 24kg
8 box jumps 30"
10 pushups
Completed in 7:43

30min throwing

Coaching

3 more games at University of Pennsylvania's Flickadelphia Tournament

Coaching

3 games at University of Pennsylvania's Flickadelphia Tournament

Lift, Coaching

Hang clean: 5x3 at 155lb
Handstand pushups: 5x5
Single leg lowers: 4x10 per leg
Skater squats: 5x5 per leg
Bird dogs: 3x10 per leg
Upright DB row: 3x8 at 35lb

16-12-8 for time:
Single leg box jumps
V-ups
Goblet squats 24kg
Dynamic pushups
Completed in 6:05

90min practice focusing on person defense

Throwing

20min throwing as the light failed

Lift, Coaching

Press in snatch: 5 at 50, 55, 60, 65, 70lb
Snatch: 3 at 118, 123, 128, 133, 138, 143, 148lb
Front squat: 4x5 at 154; 5 at 164lb
Pullups: 4x3 at +30lb

21-15-9 for time:
Kettlebell swings 24kg
Sandbag slams 30lb
Burpees
Completed in 5:50

2 hour practice on clearing the downfield space for an upfield reset

Run, Throwing

2mi in 14:20

45min throwing

Ocean City Beach Classic - Day 2

13-6 vs Natural Flight - 3A/1G/0D/2T

10-9 vs Bandits - 3A/1G/0D/2T

8-15 vs Humiliswag - 1A/2G/1T

Overall 32/45 (71%) on O-points, 4/4 on D-points. 89/89 on catches, 75/90 on throws (83%) including receiver-error turnovers. 11 assists, 7 goals, 1 block and 11 turns.

Ocean City Beach Classic - Day 1

10-8 vs Birdz on Fleek - 0A/1G/0D/2T

13-5 vs DC Ballyhoo - 2A/0G/0D/0T

13-0 vs Beer Pressure - 0A/1G/0D/0T

11-8 vs Jimmy Changas - 1A/1G/0D/1T

Throwing

45min throwing

Throwing

40min throwing

Throwing, Lift

45min throwing

Press in clean: 5 at 45, 50, 55, 60; 3 at 65lb
Squat clean and jerk: 1 at 135, 145, 155, 165, 175, 185lb

Half Grace Heavy: 15 power clean and jerk for time at 155lb
Completed in 4:40

Front squat: 5 at 135, 155; 4 at 165; 2 at 175lb
Skater squat: 5x5 per leg
Handstand pushups: 3x5 plus 4

Goalty, Mini

60min goalty, 30min mini

Goalty

90min goalty

Coaching

3 games at Brodown plus an intra-squad scrimmage to 7 in the last round during which I played in hiking boots. Super fun.

Goalty, Lift

90min goalty

Power clean: 2 at 145, 155, 165, 175lb
Power clean and jerk: 5x1 at 175lb
Clean pull: 4x3 at 185lb
Back squat: 5 at 174, 194; 3 at 204; 2 at 214lb
Single leg deadlift: 3x10
Upright row: 3x8 at 30lb
Incline situps: 3x10 + 2x15 GHD situps

Throwing

45min throwing with Mikey

Chalk Talk, Coaching

Did a strategy overview with Georgetown leadership, then a 2 hour practice

Lift

Hang clean: 2 at 50, 55, 60, 65, 70; 1 at 75; 3x2 at 70kg
Box jump: 3x4 at high box; 1x4 at high box plus 10lb plate; 2x4 at high box plus 2x10lb plate
Handstand pushups: 3x5; 1x4; 1x3
Split squat: 2x5 per leg to 2 cushions, 3x5 per leg to 1 cushion
Single leg broad jump: 5x2 per leg
Single leg hip bridge: 2x10 per leg

Mini, Coaching

60min mixed 3v3 mini

135min Georgetown practice, participated in the drills and scrimmages

Lift, Throwing

Press in snatch: 5 at 45, 55; 3 at 60, 65, 70lb
Muscle snatch: 3 at 75, 95, 105lb
Tall snatch: 3x3 at 75lb
Snatch: 2 at 115, 120, 125, 130, 135, 140, 145lb
Snatch pull: 4x3 at 155lb
Pullups: 4x5 at +20lb
Front squat: 5 at 145, 155; 4 at 165; 3x2 at 175lb
Kettlebell swings: 5x10 at 24kg

30min throwing

Throwing, Shuttles

30min throwing, including specific work on attacking the catch and catch-to-throw transitions.

8x6x25yd shuttles with ~1:30 rest:
29.4, 28.7, 29.0, 28.7, 28.8, 28.8, 28.4, 27.9

Mini

90min 3v3 and 4v4 mixed mini with basically no subs

Lift

Press in clean: 5 at 45, 50; 3 at 55, 60, 65lb
Muscle clean: 3 at 95, 105, 115lb
Tall clean: 3 at 95, 105, 115lb
Power clean: 3 at 135, 145, 155, 165, 175lb
Front squat: 5 at 135, 155; 3 at 165, 175; 2 at 185lb
5x2 single leg box jump per leg
3x(10 toes to bar, 10 kettlebell swing 32kg) in 2:10

Coaching

90min Georgetown practice. Low numbers, but we got to do some skill work and scrimmage a little with the focus on clearing.

Lift

Power clean to squat jerk: 2 at 135, 145, 155, 155, 155lb
Clean and jerk: 3 at 135, 140, 145, 150, 154lb
Clean pull: 3x3at 164lb
Back squat: 5 at 154, 174; 3 at 184, 194, 204lb
Single leg deadlift: 3x10
Upright DB row: 3x8 at 30lb
Weighted plank at +45lb: 1:00, rest 0:30, 0:45, rest 0:30, 0:30

Lift, Mini

Hang clean: 5 at 125, 135, 145; 3x3 at 155lb
Handstand pushup: 2x5; 3x3
2x2 double leg box jump; 3x2 single leg box jump
Skater squat: 5x5 per leg
Broad jump: 5x2 per leg
Single leg hip bridge: 3x10 per leg
Muscle-up: 2x3; 2

60min mixed mini

Recovery

60min SMR/stretching

Active Recovery

40min SMR/warmup/stretching
20min throwing
10min hucking

Fall League, Lift

12-15 vs DC Ultimallers

Focus for the game was denying the disc from my matchup, not being content to contain but trying to completely prevent them from getting the disc. Did a good job of matching footwork and maintaining proximity for the most part, but got slipped a couple times in one point and failed to lay out on a playmaking opportunity. Offense wasn't the focus but I moved the disc effectively, apart from one no-look Jesse Shofner move to a clearing reset. Whoops.

Press in snatch:  5 at 45, 50; 3 at 55, 60, 65lb
Muscle snatch: 3x3 at 65lb
Tall snatch: 3x3 at 65lb
Snatch: 3 at 95, 115, 120, 125, 130; 1 at 135lb
Snatch pull: 3x3 at 145lb
Pullups: 3x4 at +10lb
Front squat: 5 at 115, 125; 3 at 135, 145; 2 at 155lb
Kettlebell swing: 5x10 at 24kg
3x10 ab wheel roll-out from knees

Coaching

90min Georgetown practice

Coaching

90min Georgetown practice

Recovery, Throwing

60min yoga class

5x5 pullups at BW
3x10 ab wheel roll-out from knees
Handstand practice

20min throwing

Rookie Round Robin

Couple hours coaching at the rookie round robin

Fall League

15-13 vs Fighting Carrots

15-13 vs Glitter Horses

Mid-Atlantic Regionals 2016 - Day 2

7-13 vs Medicine Men
13-15 vs Citywide Special

Mid-Atlantic Regionals 2016 - Day 1

13-8 vs Takers
13-9 vs 8$OLD (SOL)
13-14 vs Patrol
10-11 vs Garden State Ultimate

PT, Coaching

45min compression boot recovery thing, followed by a 90min Georgetown practice

PT, John Doe Practice

50min physical therapy, 90min practice but didn't play

Coaching

2 hour Georgetown practice

Yoga, Coaching

40min yoga

Attended the first recruitment pickup of the season for Georgetown, five mini fields of five on five and teams of ten plus. Took a disc to the face that drew blood. That was interesting. Played a bunch of spikeball afterwards at a team BBQ.

5k

5km in 25:50 around the National Mall, then another 1.5km cooldown jog to look for the metro card I lost on the way. Didn't find it.

Swim

100m free in 1:50
1:10 rest
100m free in 1:40
1:20 rest
100m back in 2:40
2:20 rest
200m free in 3:55
2:05 rest
200m free in 3:55
1:05 rest
100m breast in 2:15

John Doe Practice

90min practice

Yoga, Core

60min yoga at Union Market with an instructor that taught entirely in sign

20min throwing and Angry Dave abs

Capital Open Sectionals 2016 - Day 2

15-10 vs Oakgrove Boys

12-15 vs Richmond Floodwall

15-5 vs Watchdogs

15-13 vs RUNTIME

Capital Open Sectionals 2016 - Day 1

15-8 vs Watchdogs

15-1 vs Bear Fax

15-8 vs RoadHouse

Swim, Throwing

100m free in 2:00
100m free in 1:45
100m free in 1:50
100m free in 1:50
100m free in 1:50
100m free in 2:00
2x100m back

30min throwing

PT, Coaching

50min physical therapy, then a coaches and captains meeting for Georgetown

John Doe Practice

90min or so practice

Swim

2x50m free
50m back
50m free
100m free
350m free in 6:00
400m free in 7:00
50m free

PT

50min physical therapy

John Doe Practice

4 hour practice, did not play

John Doe Practice

4 hour practice

Yoga

1 hour restorative yoga

Summer League

9-15 loss against the undefeated "Horse Feathers" team in the Advanced League finals

PT, Doe Film Session

50min PT

20min throwing, 7min jog
Doe film session: Patrol vs Temper
20min throwing

Recovery, Summer League

15min SMR
1000m row in 3:45 plus 200m in 1:00 cooldown
15min stretching

15-12 vs Green Dinos in the semifinals in a comeback win

Chesapeake Open - Day 2

7-13 vs Patrol

8-12 vs Chain Lightning

Chesapeake Open - Day 1

13-3 vs AK Pipeline

Bye

13-11 vs Westchester Magma Bears

Forced bye due to heat index: forced about a dozen deuces before Greg and I finally fell to Jarnail and Zander in spikeball.

9-13 vs Cash Crop

11-8 vs Smokestack (Crossover)

PT, Summer League

50min PT

15-11 vs 3:10 to Hardcap in the quarterfinals

Swim

4x(100m free) on the 3:00 (2:05, 1:50, 1:55 1:55)
400m IM in 9:30 (2:15, 2:15, 2:40, 2:20)

Recovery, John Doe Practice

1000m row in 3:38 (1:50, 1:48)
30min SMR/stretching
2 hour practice

PT, All-Star Game

50min PT, then later on attended the All-Star Tour game against Scandal. Got to throw on the field afterwards for a good half hour, too.

John Doe Practice

4 hour practice

Run, Hike

2.65mi in 20:18 (7:40 pace)

Hiked ~5mi around Sugarloaf Mountain

Recovery, Throwing

1000m row in 3:45 (1:41, 2:04)
10min SMR, 10min stretching
Abductor extensions
Adductor extensions
Single leg bridge
Psoas activation
Single leg RDL

1 hour throwing

5k

5k in 25:15 (8:08 pace) followed by 10min stretching

Yoga

70min yoga at the YMCA, it had been a while and felt good to get my stretch on

PT, John Doe Practice

50min PT

2 hour practice at the polo fields, participated more or less fully but at less than 100%. Toward the end I went for a block and got trucked, bruised up my hip pretty good, so between that and my still-bothered adductors I sat out the sprints and did pushups/core instead.

Wildwood 2016 - Day 2

3-0 on Sunday to win our first Wildwood championship!

Wildwood 2016 - Day 1

2-1 in pool play but negotiated to report a loss with one of the teams we beat in order to grab a lower crossover, which we also won pretty handily.

PT

1 hour of PT

Recovery, John Doe Practice

Hit the gym just to loosen up, the dry needling from yesterday really did a number on my leg. Very stiff. Biked 1mi on the assault bike and then foam rolled for 30min, plus: 3x5 hang clean at 135#

Doe Practice: struggled a bit getting up to speed on full-field cuts in the A-cut drill, but felt quick and confident in the 4v4 and 7v7. Had to work through the sprints at the end, legs weren't feeling real fresh, but that's when the effort matters most.

PT, Scrimmage, Summer League

1 hour of PT
~3mi biking

Scandal/Grit/Doe scrimmage vs Swing Vote
10 points played (2 O, 8 D)
2/2 on O, 3/8 on D
1 A, 1 G, 1 D, 3 T

5/8 throws (1 flick huck tailed OB, 2 throws to space in front of cutters who slowed up and allowed the defender to get a run-through block)

Advanced League vs Kerrigan & Mikey & Bubbles &c.: won 15-11 in probably the best game we've had from a team vibe perspective. I turfed one flick but also picked up 2 blocks and did good work in the zone offense.

Swim

100m free warmup

4x100m free on the 3:00 (1:45, 1:50, 2:05, 1:55)
100m breast
100m back
100m fly
3x100m free

John Doe Practice

4 hour practice, got to throw but mostly watched.

Afterwards, watched the All-Star Tour vs Schwa plus footage from our Triforce game in a team film session.

John Doe Practice

2.5 hour practice, played a bit early but de-cleated for the rest

Doe Pod Workout

4x1x20yd Extension push per leg
4x1x20yd Pushup starts
4x1x20yd Side starts
4x1x20yd OvsD chasers
4x2x10yd (3.8, 3.8, 3.8, 3.8)
4x2x20yd (6.4, 6.6, 6.6, 6.6)
4x1x(20yd sprint to drop step to 20yd sprint)

Walk-throw 20 passes
Walk-fake-throw 20 passes
Jog-give-go 20 passes
Up-calls 20 passes
AMTAP 3x1:00
Squat-throw 20B/20F

3x(10 leg lowers per leg, 20 bird dog per side, 10 plank reach per side)

PT, Summer League

Had an initial appointment with the PT, then made the tail end of what must have been another frustrating game at Gravelly. Arrived at 7-9, lost 10-15.

Throwing

40min throwing, letting the legs rest

Stonewalled - Day 2

13-6 vs Runtime (1A, 1T)

9-11 vs Triforce (2A)

7-13 vs Lost Boys (2A, 1G)

Stonewalled - Day 1

13-10 vs RoadHouse (2A, 1G)

13-0 vs NC Hammer (1A, 1G)

13-1 vs Marxmen (2A, 1B)

13-6 vs Turbine X (2A, 1G, 1B, 2T) - left just before halftime

PT, Summer League

Met the PT and then played a couple points in our 11-15 loss

John Doe Practice

Threw, did pushups, but otherwise DNP in the 2.5 hour practice

Summer League

Played one point, lost 14-16

Throwing

Doe Throwing Workout:
40 walking throws, no fake
40 walking throws, with fake
40 jogging give and go throws
40 in-cut to two steps sideways catch
20 50yd hucks (10 each direction)
40 body weight squat to throw
Pushups: 40-20-20-20

John Doe Practice

4 hour practice; threw, but didn't play

Lift, Track, Summer League

Snatch to 150lb
Power clean and jerk to 165lb
5km assault bike in 8:00

400m in 1:20

3:00 rest

400m in 1:16

3:00 rest

400m in 1:12

5:00 rest

400m in 1:20

3:00 rest

400m in 1:16

3:00 rest

400m in 1:12

5:00 rest

400m in 1:09

3:00 rest

400m in 1:18

15-12 vs Pink

John Doe Practice

2.5 hour practice

Lift

Snatch: 1 at 60, 65, 69, 71kg
Power clean and jerk: 1 at 60, 70, 75, 80, 85kg
5km recumbent biking in 8:45

Scrimmage

Picked up with some Doe dudes and league teammates against Bang!

Lift

Snatch: 2x1 at 135, 145, 155lb
Power clean and jerk: 1 at 135, 155, 165, 175lb

Grace: 30 power clean and jerk 135lb for time
Completed in 5:30
10 rep splits: 1:35, 2:00, 1:55

Swim

10x50m free in ~0:45 on the 2:00

200m IM in ~4:20

6x50m free in ~0:45 on the 2:00

2x100m free in 1:40 on the 3:00

Lift, John Doe Practice

Snatch: 2x1 at 55, 60, 65; 1 at 69kg
Clean and jerk: 1 at 60, 70, 80kg
Snatch to floating snatch: 1 at 40, 50kg

2 hour John Doe practice

Summer League

Threw for 10min, then thrower/marker for another 10min in the pouring rain. Once things cleared up we got our summer league game in, but the first half was pretty much a debacle for us. Came back in the second half to finish 12-15?

Active Recovery

5mi assault bike in 12:52 (5km in 7:53, 3km in 5:00)

2:00 rest

1000m row in 3:45
1:00 rest
500m row in 1:50

2x0:30 weighted plank at +50lb
2x0:30 plank

Bridge on the River Mon - Day 2

(A/G/B/T)

11-14 vs Temper (2/1/-/3)
15-9 vs Medicine Men (2/2/-/-)
13-7 vs Bear Proof (3/1/-/2)

Bridge on the River Mon - Day 1

(A/G/B/T)

15-8 vs $OL (1/-/-/1)
15-9 vs Runtime (3/-/-/-)
15-3 vs Watchdogs (2/-/-/1)
15-8 vs Slag Dump (3/1/-/1)

Shuttles, Summer League

6x3x40yd shuttles on the 1:30  (20.1, 19.0, 18.4, 18.9, 18.9, 19.2)

15-11 vs Brad and Huldah's team, completed a bunch of hucks and had a couple blocks, but also two incompletions and some lazy defense.

Lift

Clean and jerk: 1 at 60, 70, 80, 85kg
Snatch: 2x1 at 60, 65, 70kg
Deadlift: 1 at 90, 110, 120, 130, 140, 145, 149, 154kg (PR)

Lift, Coaching

Snatch: 2x1 at 60, 65, 70; 2x1 at 60, 65, 70kg
Snatch pull: 3 at 70kg

Rough day in the gym. Felt better about the meeting with next year's Justice captains and coaches. Went over the logic model / framework for planning the upcoming year's tryouts, practices, and long-term vision for the program. Got down into some specifics, but most of that will come in our next meeting.

Active Recovery

3.33mi recumbent biking in 10:00
15min SMR

1000m row in 3:45
1:15 rest
1000m row in 3:37

Lift, John Doe Tryouts

Press in clean: 5 at 45, 65lb
Hang snatch: 5 at 95, 115; 3 at 132, 137lb
Power clean: 3x2 at 172; 2x2 at 182lb
Push press: 5 at 95, 115, 132; 3 at 152, 162lb

4 hour tryout

Lift

Snatch: 1 at 40, 50, 60, 65, 70, 75; 2x1 at 60, 65 70, 73.5kg
Clean and jerk: 1 at 60, 70, 80, 85, 87, 89, 91kg
Back squat: 2 at 60, 80; 1 at 90, 100, 105, 107, 110kg

Pause back squat: 2x3 at 85; 3 at 87kg

Also nearly caught a 76kg snatch, caught a 94kg clean but couldn't stand up, and fought 112kg for a back squat PR but couldn't quite push through.

Lift, Summer League

Tall clean: 5 at 40, 50kg; 3x3 at 55kg
Clean and jerk: 6x1 at 190lb
Power clean and jerk: 4x1 at 190lb

Arrived late to summer league due to traffic, and we had some rough going early on with several first-throw turnovers and some missed connections. We brought it back but lost 11-13 when the game got called for lightning.

Shuttles

8x(3x40yd) (19.5, 19.1, 18.5, 18.5, 18.7, 19.0, 19.5, 19.3)

Sprints

Warmup, throwing as rest throughout:
2x20yd broad jumps (8)
2x20yd single leg broad jumps (8)
4x1x20yd side start sprints
4x1x30yd backwards start sprints
4x1x30yd OvsD chaser sprints
4x(40yd jog to 60yd sprint) (6.7, 6.7, 6.9, 6.7)
4x1x100yd (12.2, 12.0, 12.0, 12.1)
4x2x30yd (9.5, 9.5, 9.1, 9.2)

Lift

Tall snatch: 5 at 75; 3 at 80, 85, 88lb
Snatch: 10x1 at 157; 2x1 at 162lb
Front squat: 5 at 132, 162, 172; 3x3 at 182lb
Handstand pushups: 2x5, 3 at 1" deficit

Goalty

1 hour goalty

Swim

2x100m free
2x100m free
2x100m back
2x100m breast
2x100m free
100m kick
100m pull

Lift

Press in clean: 5 at 45; 2-3-4 at 75lb
Clean and jerk: 12x1 at 185lb in 18min
Back squat: 3 at 165; 5 at 195, 205; 2 at 215lb

DCC Practice

2 hour practice

Lift

Snatch: 12x1 at 153lb (with some misses mixed in)

Sprints

6x1x20yd (2.9, 2.9, 2.9, 2.9, 2.9, 2.9)
8x1x35yd (4.7, 4.5, 4.5, 4.6, 4. 5, 4.6, 4.6, 4.5)
4x1x75yd (9.0, 9.0, 9.1, 8.9)

Sprints

10min throwing
4x1x100m (12.8, 12.6, 12.6, 12.8)
10min throwing
6x1x50m (6.8, 6.8, 6.7, 6.7, 6.9, 6.8)
3x(10 dead bugs, 15 crunches, 10 side plank lifts per side)
10min throwing

Goalty

1 hour of goalty, then watched the three US National Team scrimmages. Later on, got a good 20min of throwing in.

John Doe Tryouts

4 hour tryout in the hot sun

Lift

Press in clean: 5 at 45, 55; 3 at 65, 70, 75lb
Tall clean: 5 at 88, 108; 3 at 119, 124lb
Clean and jerk: 12x1 at 180lb
Back squat: 5 at 185, 200; 3-3-5 at 211lb

Pullups: 5 at +10, +15; 3x3 at +25lb

DCC Practice

2.5 hour practice

John Doe Tryouts

2.5 hour tryout

Truck Stop Tryouts

2.5 hour tryout

Lift

Tall snatch: 3 at 88; 2x3 at 90lb
Snatch: 12x1 at 149lb
Skater squat: 5x5 per leg
Handstand pushup: 5x3 at 1" deficit
Single leg hamstring curl: 2x8 per leg

Lift, Commentating

Snatch: 1 at 132, 142, 152, 157, 162, 167lb
Clean and jerk: 1 at 132, 152, 167, 181, 187, 192, 197lb
Front squat: 1 at 132, 157, 187, 197, 207; 4-4-3 at 176lb

Snatch grip push press: 3x5 at 132lb

Toes to bar: 3x15

Commentated the 17-16 Current win over a scrappy Rumble team, super fun to watch.

Lift, Shuttles

Clean and jerk: EMOM 15 at 174lb
Back squat: 5 at 154, 174, 184; 3x3 at 198lb
Pullups: 5x5 at +10lb

8x(3x40yd) (19.7, 19.7, 18.4, 18.4, 18.5, 18.8, 18.4, 18.4)
15min throwing

Sprints

3x20yd broad jumps (8)
1x20yd single leg bounds per leg (8)
1x20yd leg and a half bounds per leg (6)
1x2x20yd double leg bounds (8)
1x2x20yd skips (6)

4x(10-20)yd (5.4, 5.4, 5.3, 5.2)
4x1x100m (12.9, 12.9, 12.9, 13.2)
4x1x60yd (7.4, 7.4, 7.4, 7.4)

Lift

Tall snatch: 5 at 45, 65; 3x3 at 88lb

Snatch: EMOM 15:00 singles at 143lb

Snatch pull: 5x2 at 176lb

Skater squat: 5x5 per leg

Handstand pushup: 5x5

Single leg bridge: 3x10 per leg

Beach Nationals - Day 2

11-12 vs Bayonet
11-13 vs AMPersand

3 assists, 3 breaks on 13 D-points, 1 hold on 3 O-points, 7 of 9 pulls in bounds in further windy conditions. Disappointing finish to a game where we had control to win in the quarters.

Beach Nationals - Day 1

13-9 vs Browatch

12-10 vs Right Coast

11-10 vs And The Warhawks

1 block, 2 assists, 15 of 16 pulls in bounds, and a number of turns in windy conditions. 7 breaks on 16 D-points, 1 hold on 2 O-points. 

Sprints, Coaching

4x1x150m (20.0, 19.8, 20.2, 21.3)
4x1x100m (13.3, 13.3, 13.5, 13.5)
4x1x50m (7.0, 7.0, 7.0, 7.1)

Met with this year's Squirrels captains and next year's Justice captains to talk about building the entire Georgetown program.

Lift, Shuttles

Power snatch to 3 push press: 1 at 60; 5 at 65kg
Power clean and jerk: 1 at 60, 70, 75, 80; 7x1 at 85kg
Front squat: 1 at 60, 70, 80, 85, 90, 95; 2 at 85kg

8x(8x25yd) shuttles on the 2:00 (41.4, 40.8, 39.4, 39.3, 40.6, 41.0, 43.2, 42.5)

Lift

Clean and thruster: 1 at 135, 145, 155, 165, 178lb
Power clean and jerk: 1 at 178, 183, 188, 193, 198lb
Back squat: 1 at 135, 155, 178, 198, 225, 235; 3x2 at 225lb
Back extensions: 3x10 at +25lb
Pullups: 3x8

Sprints

Warmup/plyos
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)
2x2x10 wall knee switches

4x1x30yd (4.0, 4.0, 3.9, 4.0)
4x1x50yd (6.2, 6.1, 6.1, 6.1)
4x1x80yd (9.5, 9.5, 9.4, 9.5)

30min throwing, lots of one-handed catching practice

DC Tryout, Alumni Scrimmage

4 hour combined tryout with Truck and Doe. Hadn't played in six full weeks, felt real rusty and had several drops. Physically felt fine, was able to move the disc and do some good things, play close if not stellar defense. Was glad for the chance to get those reps in before heading to beach nationals next weekend.

Had a great time at the first annual Justice alumni scrimmage, too. Suited up for the alumni, caught a few swilly throws for scores and only had two turns that I can remember. Overall a fun full day of frisbee before heading to the DC United game.

Sprints, WAFC, Coaching

4x1x150m (21.2, 20.8, 20.8, 22.0)
4x1x100m (14.2, 14.2, 14.2, 14.2)
4x1x50m (7.1, 7.1 7.0, 7.0)

WAFC Board meeting

Captains elections for Catholic Justice 2016-2017

Lift, Shuttles

Muscle clean to squat jerk: 1 at 95, 115, 135lb
Back squat: 1 at 155, 185, 205, 220, 235lb
Hang snatch: 2 at 95, 115, 135, 145, 155, 155lb
Power clean and jerk: 1 at 135, 155, 170, 185; 5x1 at 190lb

2x(8x25yd) on the 3:00 in 0:44 as warmup
6x(8x25yd) on the 2:00 in 38.1, 39.1, 40.3, 40.3, 40.5, 41.3

Lift

Front squat: 1 at 135, 150, 165, 180, 195, 205lb
Snatch: 5x1 at 135; 5x1 at 145; 1 at 155lb
Power snatch: 5x1 at 135lb
Back squat: 1 at 135, 185, 205, 215lb

Sprints

Quickly, to avoid the coming thunderstorm, which picked up somewhere during the sprints and unleashed its fury for our throwing:

Warmup/plyos
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 4.1, 4.0, 4.0)
4x1x50yd (6.1, 6.1, 6.2, 6.1)
4x1x80yd (9.5, 9.6, 9.6, 9.6)

Marine abs
20min throwing

AC Regionals, Shuttles

Single hardest day of my coaching career.

Did a shuttle workout during our bye:

6x(8x25yd) (0:39, 0:38, 0:40, 0:41, 0:42, 0:43)

Lift, Coaching

Back squat: 1 at 135, 165, 185, 205, 215, 225, 235lb
Clean and jerk: 1 at 115, 135, 155, 170, 180, 185lb
Power clean and jerk: 1 at 165, 175, 185, 195lb
2 clean to 1 jerk: 3 at 178lb
Front squat: 1 at 135, 165, 180, 195, 205lb

2.5 hour practice

Sprints

Warmup/plyos
4x1x150m (20.0, 20.5, 21.3, 20.9)
4x1x100m (13.4, 13.6, 13.8, 13.4)
4x1x50m (7.1, 7.1, 7.0, 6.9)
Angry Dave Abs

Lift, Coaching

Front squat: 1 at 40, 62, 70, 80, 90, 95kg
Snatch: 1 at 40, 50, 55, 60, 65, 70, 75; 3x2 at 70kg
Snatch pull: 5x3 at 79kg
Back squat: 1 at 70, 80, 90, 95, 100, 105; 2-2-3 at 99kg
Good morning: 3x5 at 45kg

2 hour practice

Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 3.9, 3.8, 3.8)
4x1x40yd (5.1, 5.1, 5.1, 5.0)
4x1x70yd (8.2, 8.2, 8.2, 8.2)

Marine abs

Coaching, Shuttles

1 hour practice followed by a scrimmage against local club players. Then, did:

8x(6x25yd) on the 1:30 all reps under 0:30

Lift

Back squat: 1 at 135, 165, 185, 205, 220, 235, 245lb
Snatch: 1 at 95, 115, 135, 145, 155, 162.5, 166lb
Clean and jerk: 1 at 135, 155, 175, 190lb
Front squat: 1 at 135, 155, 175, 190, 200; 3x3 at 178lb
Pullups: 8

Sprints, Coaching

4x1x150m (21.2, 20.4, 20.6, 21.5)
4x1x100m (13.3, 13.3, 13.4, 13.4)
4x1x50m (6.9, 6.7, 6.9, 7.1)
Angry Dave Abs

90min practice

Lift

Back squat: 1 at 40, 50, 60, 70, 80, 90, 95, 100, 105kg
High hang snatch: 5x2 at 65kg
2 power clean to 1 power jerk: 5 at 85kg

3 rounds for time:
10 kettlebell swings 32kg
10 kettlebell military press per arm 14kg
Finished in 3:30

Lift, Coaching

Front squat: 1 at 60, 70, 80, 89, 94kg
Snatch: 1 at 60, 65, 69, 72; 3x2 at 67kg
Snatch pull: 4x3 at 76kg
Back squat: 1 at 60, 73, 82, 90, 95, 100, 105; 3x3 at 95kg

Film session followed by a short practice

Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 4.0, 4.0, 4.0)
4x1x40yd (5.0, 5.1, 5.1, 5.2)
4x1x70yd (8.5, 8.6, 8.6, 8.6)

Lift

Front squat: 1 at 135, 155, 175, 185, 195, 205lb
Snatch: 2x1 at 95, 115, 135lb
Power clean: 2 at 135, 145, 155; 5x2 at 165lb
Push press: 3x5 at 135lb
Back squat: 1 at 135, 155, 175, 195, 215, 225; 3x3 at 185lb

Nice to hear that the team, even without me and the other coaches, was able to win out at the Colonial College Conference Championship. They joke that they're 17-0 without me. Gotta remind them that there's still work to do.

Colonial College Conference Championships - Day 1

4-0 with a pool play sweep and quarterfinals win. Accomplished my coaching goal of spreading out PT and winning as a team while continuing to build towards consistency.

Lift, Sprints, Coaching

Front squat: 1 at 88, 110, 154, 174, 184lb
Clean and jerk: 1 at 110, 130, 154, 169, 184, 192lb
2 power clean to 1 jerk: 1 at 154, 165, 175lb
Clean pull: 4x3 at 198lb

4x1x150m (21.6, 21.6, 21.6, 21.3)
4x1x100m(13.6, 13.7, 13.7, 13.9)
4x1x50m (7.1, 7.1, 7.1, 7.1)

2 hour practice, final tune-up before conferences

Lift, Shuttles

Muscle snatch: 3x3 at 88lb
Mid hang snatch: 5x2 at 128lb
Power clean and jerk: 5x1 at 165lb
Front squat: 1 at 135, 155, 178, 190; 3x2 at 165lb

8x(6x25yd) on the 2:00 all reps under 0:30

Lift, Coaching

Snatch: 1 at 60, 65, 70, 74, 75; 3x1 at 65kg
Snatch pull: 4x3 at 74kg
Back squat: 1 at 60, 73, 82, 90, 95, 103; 3x3 at 85kg

WAFC annual meeting

2 hour practice

Sprints

Warmup
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (9)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

20min throwing

4x1x30yd (4.1, 4.1, 4.1, 4.1)
4x1x40yd (5.1, 5.1, 5.2, 5.2)
4x1x60yd (7.5, 7.3, 7.4, 7.4)
Plank (4x1:30 on, 0:30 rest)

Commentating, Coaching

Did the color with Greg in the booth at the Breeze game. It's not me on the field, or even on the sideline, but it's a way to be involved and I enjoyed doing it. Good game, good crowd, fun atmosphere, and some pretty delicious BBQ.

Rushed over to Georgetown afterwards to find the guys down 0-4 against the Black Cans squad. Rocky start, but we were able to get it together a bit to at least score most of our offensive points. Came close to some pressure blocks as well, but in general did not match up well against a much smarter group of players. Lots of little things to work on, but only one more week until the Series.

Lift

Doe leadership meeting over breakfast, followed by this lift prepping for the real start to my program next week:

Snatch: 5x1 at 40kg
Squat clean and jerk: 1 at 50, 60, 65, 70, 75, 80, 85, 90kg
2 squat clean to 1 jerk: 3 at 75kg
Clean pull: 4x3 at 84kg
Front squat: 3 at 40, 55; 1 at 70, 75, 80, 85, 90kg
Pause front squat: 2x3 at 75; 2 at 75kg

Really ran out of gas on that last set of pause front squats. Otherwise, a pretty strong session.

Sprints

4x1x150m (22.4, 21.8, 22.1, 21.5)
4x1x100m (14.2, 13.8, 13.8, 13.7)
4x1x50m (7.3, 7.3, 7.3, 7.1)
20min throwing

Coaching, Lift

2 hour practice on grass, mostly mini, very windy.

Snatch pull to snatch: 1 at 33, 43, 50, 59, 63, 68kg
Snatch: 2x1 at 72.5; 3x1 at 61kg
Snatch pull: 4x3 at 70kg
Back squat: 1 at 60, 73, 83, 92, 100; 3x3 at 83kg
Good morning: 3x3 at 40kg

Coaching, Shuttles

2 hour practice on "grass" with low numbers. Not ideal, but productive.

Then hit Cardozo for some shuttles:
12x25yd in 1:04, 2:56 rest
8x(6x25yd) on a 2:00 clock, all reps under 0:30

Sprints

Warmup/plyos
2x10 wall knee switches
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (9)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (9)
2x2x20yd skips (6)
2x10 wall knee double switches

4x1x30yd
4x1x40yd
4x1x60yd

Core circuit/plank (2:00+3x1:20)

Lorton Hears a Huck

Coached Georgetown through 3 games down in Virginia at American's tournament.

Lift

Snatch to 145lb

Half Isabel: 15 snatch at 60kg
Finished in 12:30

Half Grace heavy: 15 squat clean and jerk at 70kg
Finished in 9:30 (3:20, 3:25, 2:45)

Coaching

2.5 hour practice with some help from Kerrigan

Lift

30min SMR/mobility
Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135; 1 at 142.5, 150, 157.5lb
Power clean and jerk: 1 at 135, 145, 155, 165, 172.5, 180, 187.5, 195lb
Back squat: 5 at 135, 165; 3 at 185, 195lb

Indoor Regionals

24-16 vs Ball Circle Babes
26-9 vs Oxbow
23-10 vs League of Avengers
15-13 vs Gummy Bear Hitmen
14-10 vs Gummy Bear Hitmen (semis)
20-19 vs Ball Circle Babes (finals)

6-0 to win the region!

Mini

90min 3v3 mini

Agility, Run

Agility ladder drills

20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
1:20 plank
20 skater hops in 0:30
0:30 side plank per side
20 skater hops in 0:30

1mi in 6:09

Lift, Coaching

Snatch: 3 at 20, 33, 50; 2 at 55; 5x2 at 60kg
Clean and jerk: 3 at 60, 65; 2 at 70, 75kg
Back squat: 3 at 70, 83; 1 at 90kg

1 hour film session, 1 hour reset work. Participated.

Also invented a new game: Around the World. 32yd box with 6yd triangular endzones at each corner, play 4v4 and score in each endzone consecutively clockwise. We got three of the four corners four or five times, but nobody ever made it around the world.

Indoor

34-24 half, 74-61 final vs Aden/Greg/etc.
32-28 half, 57-61 final vs Foss/Gabe/etc.

Coaching

Won quarters, lost semis at Crouching Tiger, Hidden Panda. 3rd place opponent bagged.

Coaching

3-1 in pool play at the Towson "Crouching Tiger, Hidden Panda" tournament.

Coaching

2 hour practice on resets, mini, and skill work. Played a bit of 2v2, too.

Breeze Tryout

3 hour tryout

Breeze Tryout

3 hour tryout

Throwing

Sick as a dog, but got some throwing in next to mixed pickup.

Pickup

2 hours mixed pickup

Recovery, Indoor

4.5mi recumbent biking in 12:15
1 full hour of SMR/stretching
5x5 pullups

30-32 half, 64-62 final vs Foss/Ohls/Gabe/Jessie etc.

Breeze Tryout

3 hour Breeze tryout

Double Tryout

3 hour Current tryout
3 hour Breeze tryout

Recovery, Bear Complex, Coaching

10min SMR/mobility
1mi assault bike in 3:45
30min SMR/mobility

Bear complex:
7x(hang power clean to front squat to push press to back squat to push press) at 40, 45, 50kg
5x(hang power clean to front squat to push press to back squat to push press) at 55kg

Coached a 2 hour practice, most of it on a quarter of a field. Again with the late time slot.

Track Workout, Coaching

20min SMR/mobility
10min agility ladder
10min throwing

400m warmup jog
14x(0:20 sprint, 0:40 jog)

Covered approx. 120m each sprint, then 80ish during the rest period.

Coached a 90min practice. The 11:00pm-12:30am time slot sucks.

Recovery, Indoor

20min SMR/mobility
Front squat to 85kg

5 rounds for time:
300m row
10 pushups
10 split jumps per leg
Completed in 10:38

Indoor 46-26 half, 99-44 final against BMarsh etc.

Current Tryouts, Coaching

4 hour tryout

3.5 hour practice

Winter League Tournament

15-11 vs Screwmosa (came back from a 1st half deficit after some abysmal play from our team)

17-16 vs Frosty (won on defense on DGP after trailing the whole game, threw the game winner)

Loss to CYA (last year's team!) to take 2nd in the pool and advance

Agility, Drills, Coaching

20min throwing
Agility ladder drills
Serpentines and 5-10-5
Current breakmark drill
20min throwing/marking
Reset defense drill

2.5 hour practice

Active Recovery

20min SMR/mobility
Agility ladder drills
2x500m row (1:37, 1:42)
20min SMR/mobility

Agility, Sprints, Coaching

Agility ladder warmup
Serpentine: 6 reps per side
6x1x40yd
6x5-10-5yd
8x1x(5-10-15-20-25yd) suicides every 1:30
10min throwing

2.5 hour practice

Indoor

44-27 half and 75-54 final vs Calvin/Alanna, then a good talk over dinner with Dusty

Easterns Qualifier - Day 2

15-6 vs Clemson
11-15 vs Brown
13-14 vs North Carolina State

Even rotation against NCState

Easterns Qualifier - Day 1

13-11 vs Alabama
13-6 vs Rutgers
12-13 vs Pennsylvania
8-13 vs Michigan

Took 2nd in the pool after a 3-way tie with Bama and UPenn.

Sprints, Coaching

10min SMR
20min agility ladder drills
6x1x60yd sprint with full recovery (~0:07.3 each)
10min throwing
10x(3x40yd) in under 0:20 with 0:40 rest (made all 10)

2 hour practice getting ready for this weekend at EQ.

MP Lift

500m row in 1:36
20min SMR/stretching
20min mobility/activation

Pause front squat: 3x3 at 165lb (3-second pause)
Single leg drop and stick: 3x3 per leg
Half kneeling inline anti rotation: 3x0:25 per side

3x10 glute-ham raises with assistance band
Pause incline bench press: 3x3 at 125lb

Sprints, Coaching

8x(6x25yd) with sprints under 0:30 and 1:00 rest. Was getting in around 0:28 for the first 4 or 5, then closer to 0:29 and 0:30 on the last one.

Coached 2 hours, variations of person defense preparing for this weekend.

Snowlty, MP Lift

Couple hours of goalty in the snow, not full effort.

20min SMR/mobility/activation

3 rounds per tri-set:

Side-loaded isometric RLESS: 5 at 40lb at 1:5:1
Isometric single arm DB bent-over row: 5 at 35lb at 1:5:1
Isometric single arm DB press: 5 at 35lb at 1:5:1

Front rack single leg box squat: 5 at 45lb
Isometric weighted pushup: 5 at +35lb at 1:5:1
Medball throws: 10 per side at 18lb

3-position isometric calf press: 3x0:05 at 180lb
Supine cable hip flexion: 10 per leg
3-position adductor machine isometric hold: 3x0:05 at 40lb

Agility Ladder, Throw

Some throwing, some agility ladder drills, but not too much of either because these little kids came up and derailed the training trying to play with us.

MP Lift

Front squat: 2 at 185, 190, 192.5; 2x2x1 at 195lb
Depth jump and stick: 3

Deadlift: 2 at 285lb
Split jump and stick: 3 per leg
Side plank adductor hold: 10 breaths

Pushups: 5 at +45lb on fists
Single arm bent-over DB row: 4 at 70lb
Single leg valslide hamstring curl: 8 per leg

Soccer Playoffs

Won the first game 3-2 in a thriller, spraining my thumb in the process, before losing the finals in PKs. Fun game, but wish I hadn't injured my hand. At least it's the left.

MP Lift

500m row in 1:36
20min SMR/stretching
20min mobility/activation

3 rounds per tri-set:

Pause front squat: 3 at 165; 2 at 165; 1 at 165lb
Single leg drop and stick: 3 per leg
Half kneeling inline anti rotation: 0:25 per side

Isometric GHR
Pause bench press: 3 at 125, 135, 135
Cable push/pull

3-position isometric calf press: 90lb
2-position isometric chinup (top & middle): 3x5 seconds each
Split squat inline chop: 8 at 100lb

Sprints, Coaching

10x10-cut (5-10-15-20-10-5-10-15-20-10yd) around 0:26-0:28 each with 1:00 rest

2 hour practice on offensive resets and defensive variations.

Indoor

Indoor vs Feng/Aden/Esser, down 33-38 at half but pulled out the win 82-62

Goalty, 6MTWW

Played a couple rounds of goalty (2-5, 5-4, 2-5?) before heading over to the 6MTWW tournament, also on the polo fields. Crushed pretty much every opponent, outside a good game against some GW players and alumni, until we hit Kerrigan's team in the semis and couldn't work back from an early deficit. Closed out around 11-13 or something like that when I threw a swing pass that got gobbled up for a callahan by Anthony. Brutal way to end it.

Winter League, Lift

15-9 vs Kerrigan's team--made a couple nice plays and felt good moving on the field.

Hit up the YMCA after lunch to do some MP-style stuff, but was feeling pretty beat up. Audibled to the following:

10min SMR, 20min mobility
Death by front squat (on the minute) at 155lb: 1, 2, 3, 4, 5, 6, 0

10-9-8-7-6-5-4-3-2-1 for time:
Pushups, kettlebell swings 20kg
(Did handstand pushups for the first three rounds)
Finished in 4:50

30min stretching

Coaching

Warmed up and participated for a full practice: mini, reset drills, savage scrimmages with 6v6.

Soccer, Sprints, Coaching

Won 3-2 in a back-and-forth game by squeaking in a stoppage-time goal. I didn't squeak it in, of course, but I got some good running in on defense, and made contact on a corner that bounced hard and fast over the goal. Still not very skilled, but enjoying the challenge.

Before practice: 10x(3x40yd) in ~0:20 with 0:40 rest

Was a little off pace for the first, made it in under 0:20 for the next 4 or 5, but was behind by a second or so for the last few. It was more difficult than I thought it would be.

2 hour practice: more zone, mostly focused on defense.

MP Lift

500m row in 1:36
20min SMR/stretching
30min mobility/activation

Narrow grip overhead squat: 5 at 95; 3 at 135lb
Front squat: 2 at 165, 185; 1 at 190; 2 at 135, 165, 175, 185; 1 at 190lb

5 rounds:
Trap bar deadlift: 2 at 315lb
Single leg broad jump: 2 per leg
Front plank reach: 10 per arm at +20lb

4 rounds:
Bench press: 2 at 170
DB bent-over row: 4 per arm at 65lb
DB dead bug: 10 per side at 8lb plus ankle weights

Coaching

2 hour practice, mostly zone

MP Lift, Indoor

500m row in 1:40
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 165lb at 6:0:1
Bilateral squat jump and stick: 3
Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric landmine deadlift: 5 at 125lb at 5:0:1
10 banded ab wheel roll-outs

70-64 vs Green (after taking half 40-27 and then being down by 12ish after they went on a huge run...)

Goalty

2 hours pickup goalty in the snow, lots of fun

Winter League, MP Lift

Won a 5v5 outdoor league game in the snow, 15-5

500m row in 1:37
20min SMR/stretching
20min mobility/activation

4 rounds per tri-set:

Side-loaded eccentric RLESS: 5 per leg at +80lb at 5:0:1
Eccentric single arm DB press: 5 at 40lb at 5:0:1
15 toe-touches

Single leg eccentric valslide hamstring curl: 6 at 6:0:1
Eccentric pushup: 6 at +20lb at 5:0:1
Turkish get-ups: 3 per arm at 12kg

Single leg eccentric squat: 5 per leg at 5:0:1
Eccentric chinup: 5 at 5:0:1
Half kneeling cable chop: 10 per side at 110lb
Half kneeling cable lift: 10 per side at 60lb

Coaching

2 hour outdoor practice, mostly zone. Played.

MP Lift

500m row in 1:43

30min SMR/stretching

30min mobility/activation

5 rounds:
Front squat: 2 at 190lb
Squat drop jump: 3 at BW

4 rounds:
Trap bar deadlift: 2 at 305lb
Single leg broad jump: 2 per leg
Front plank reach: 8 per arm at +10lb

4 rounds:
Bench press: 2 at 170; 3 at 155, 160; 2 at 165lb
DB bent-over row: 4 per arm at 60lb
DB dead bug: 10 per side at 5lb

Coaching

2 hour outdoor practice: zone. Also played a bit, because: zone.

MP Lift

500m row in 1:33
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 154lb at 6:0:1
3 bilateral squat jump and stick
Resistance band half kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1
Eccentric heel drop: 10 per leg straight leg
12 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 115lb at 5:0:1
Eccentric chinup: 6 at 5:0:1
Half kneeling cable chop: 10 per side at 100lb
Half kneeling cable lift: 10 per side at 50lb

Coaching

2 hour practice, also warmed up and played for most of it because it was too cold not to.

Coaching

Ran the team through another yo-yo test and plank challenge. Grit my teeth for a 5:15 plank myself, beating my last time by a nice quarter minute. It's mostly mental, right?

Lei-Out 2016 - Day 2

Drinking and partying until 6am was probably not the best move for my cold, as it continued into Sunday. Somehow I felt not terrible though, and the weather was beautiful and the frisbee still fun. We still lost most of our games, there was weirdness in our bracket, pickup ensued after the apparent end of official games, we had a spontaneous zumba-style dance party and took haircut shots of tequila and lime juice. Pretty much amazing. Then watched the finals between all-stars and USA U-23 players, which was pretty cool as well. Just a great time overall.

Lei-Out 2016 - Day 1

The fields were tiny, which really bothered me, but otherwise it was hella fun. We mostly got crushed, even though we were playing in the 4th division, but much fun was had. 0-4? 1-3? and I was hopped up on Sudafed and snorting phlegm into the sand 24/7 because my cold got even worse.

Coaching

2 hour outdoor practice, first one back for the spring season.

Lift

500m row in 1:35
30min SMR/stretching
30min mobility/activation

Worked up to a heavy front squat double at 190lb but then hit a wall, had zero energy to do any of the rest of my lifts. Been dealing with a cold, frustrated that it affected me that much.

Indoor

89-48 vs Blue

Goalty, MP Lift

2 hours goalty

500m row in 1:44
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 143lb at 6:0:1

Unilateral squat jump and stick: 3 per leg

Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1

Eccentric heel drop: 10 per leg straight leg

15 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 100lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 10 per side at 100lb

Half kneeling cable lift: 10 per side at 50lb

Frozen Elephant Classic

Indoor hat tournament, baggaged with Itoh and placed on a team with Bryant and Jerry. Lost two close ones, won a third pool play game, then won quarters against the first team we'd lost to, and finally lost semis against the eventual champions.

MP Lift

10min SMR/stretching
20min mobility/activation

4 rounds per tri-set:

Side-loaded eccentric RLESS: 5 per leg at +70lb at 5:0:1
Eccentric single arm DB press: 5 at 35lb at 5:0:1
10 ab wheel roll-outs

Single leg eccentric valslide hamstring curl: 6 at 6:0:1
Eccentric pushup: 6 at +10lb at 5:0:1
Half kneeling band chop

Yo-Yo Test, Soccer

Did the Yo-Yo Intermittent Recovery Test Level 1, because I'd never done the level 1 version before. Made it to 1400m for an estimated VO2max of 48.2 which is lower than my results with level 2 but takes almost twice as long to reach.

Then 2-2 against a team of questionable spirit; we took half 1-0 and then knocked another one in before they scored and then equalized with a shot who a player who should have been called OB. They were also kind of chippy/chirpy, but not really for any reason, so that was weird.

MP Lift

Phase 1, Week 1, Day 2:

30min SMR/stretching
30min mobility/activation

5 rounds:
Front squat: 2 at 185lb
Squat drop jump: 3 at BW
Half kneeling rectus/ankle mobility

4 rounds:
Trap bar deadlift: 2 at 295lb
Single leg broad jump: 2 per leg
Front plank reach: 8 per arm

5 rounds:
Bench press: 2 at 165lb
DB bent-over row: 4 per arm at 55lb
DB dead bug: 8 per side at 5lb

Indoor

45min indoor 4v4 mixed make-it-take-it: 48-28 half, 86-48 final

MP Lift

Phase 1, Week 1, Day 1:

500m row in 1:39
20min SMR/stretching
20min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 135lb at 5:0:1

Bilateral squat jump and stick: 3

Resistance band half kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 115lb at 5:0:1

Eccentric heel drop: 5 per leg straight leg, 5 per leg bent knee

12 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 135lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 8 per side at 100lb

Track Workout

20min throwing

1mi in 6:03 (1:28, 1:36, 1:34, 1:25)
3:30 rest
1mi in 6:18 (1:30, 1:37, 1:37, 1:34)

4x(120yd in ~0:18, walk back as rest)

20min throwing

Lift

Snatch to 165lb
Back squat to 225lb
Trap bar deadlift to 335lb
Single arm DB press to 60lb