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