Lift

Press in clean: 5 at 45, 50; 3 at 55, 60, 65lb
Muscle clean: 3 at 95, 105, 115lb
Tall clean: 3 at 95, 105, 115lb
Power clean: 3 at 135, 145, 155, 165, 175lb
Front squat: 5 at 135, 155; 3 at 165, 175; 2 at 185lb
5x2 single leg box jump per leg
3x(10 toes to bar, 10 kettlebell swing 32kg) in 2:10

Coaching

90min Georgetown practice. Low numbers, but we got to do some skill work and scrimmage a little with the focus on clearing.

Lift

Power clean to squat jerk: 2 at 135, 145, 155, 155, 155lb
Clean and jerk: 3 at 135, 140, 145, 150, 154lb
Clean pull: 3x3at 164lb
Back squat: 5 at 154, 174; 3 at 184, 194, 204lb
Single leg deadlift: 3x10
Upright DB row: 3x8 at 30lb
Weighted plank at +45lb: 1:00, rest 0:30, 0:45, rest 0:30, 0:30

Lift, Mini

Hang clean: 5 at 125, 135, 145; 3x3 at 155lb
Handstand pushup: 2x5; 3x3
2x2 double leg box jump; 3x2 single leg box jump
Skater squat: 5x5 per leg
Broad jump: 5x2 per leg
Single leg hip bridge: 3x10 per leg
Muscle-up: 2x3; 2

60min mixed mini

Recovery

60min SMR/stretching

Active Recovery

40min SMR/warmup/stretching
20min throwing
10min hucking

Fall League, Lift

12-15 vs DC Ultimallers

Focus for the game was denying the disc from my matchup, not being content to contain but trying to completely prevent them from getting the disc. Did a good job of matching footwork and maintaining proximity for the most part, but got slipped a couple times in one point and failed to lay out on a playmaking opportunity. Offense wasn't the focus but I moved the disc effectively, apart from one no-look Jesse Shofner move to a clearing reset. Whoops.

Press in snatch:  5 at 45, 50; 3 at 55, 60, 65lb
Muscle snatch: 3x3 at 65lb
Tall snatch: 3x3 at 65lb
Snatch: 3 at 95, 115, 120, 125, 130; 1 at 135lb
Snatch pull: 3x3 at 145lb
Pullups: 3x4 at +10lb
Front squat: 5 at 115, 125; 3 at 135, 145; 2 at 155lb
Kettlebell swing: 5x10 at 24kg
3x10 ab wheel roll-out from knees

Coaching

90min Georgetown practice

Coaching

90min Georgetown practice

Recovery, Throwing

60min yoga class

5x5 pullups at BW
3x10 ab wheel roll-out from knees
Handstand practice

20min throwing

Rookie Round Robin

Couple hours coaching at the rookie round robin

Fall League

15-13 vs Fighting Carrots

15-13 vs Glitter Horses

Mid-Atlantic Regionals 2016 - Day 2

7-13 vs Medicine Men
13-15 vs Citywide Special

Mid-Atlantic Regionals 2016 - Day 1

13-8 vs Takers
13-9 vs 8$OLD (SOL)
13-14 vs Patrol
10-11 vs Garden State Ultimate

PT, Coaching

45min compression boot recovery thing, followed by a 90min Georgetown practice

PT, John Doe Practice

50min physical therapy, 90min practice but didn't play

Coaching

2 hour Georgetown practice

Yoga, Coaching

40min yoga

Attended the first recruitment pickup of the season for Georgetown, five mini fields of five on five and teams of ten plus. Took a disc to the face that drew blood. That was interesting. Played a bunch of spikeball afterwards at a team BBQ.

5k

5km in 25:50 around the National Mall, then another 1.5km cooldown jog to look for the metro card I lost on the way. Didn't find it.

Swim

100m free in 1:50
1:10 rest
100m free in 1:40
1:20 rest
100m back in 2:40
2:20 rest
200m free in 3:55
2:05 rest
200m free in 3:55
1:05 rest
100m breast in 2:15