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...)