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