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.