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