Tuesday, November 29, 2016

Coaching

2 hour Georgetown practice

Monday, November 28, 2016

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80, 85lb
Snatch: 3 at 135, 140, 145, 150lb
Eccentric front squat: 2 at 145, 165, 175, 185; 1 at 185lb at 5:0:0
Pullups: 3 at 0, +15, +25, +35; 2 at +45; 3 at +30lb

4 rounds for time:
30 double-unders
20 V-ups
10 box jumps
Completed in 7:15
Rounds: 1:30, 1:45, 2:15, 1:45 (my jump rope broke in the third round, which really sapped my time...)

Sunday, November 27, 2016

Yoga

75min power yoga class

Saturday, November 26, 2016

Layouts & Leftovers

3 rounds of a hat tournament I helped organize, we won all of our games in some somewhat blustery conditions but it was definitely a fun time for all

Tuesday, November 22, 2016

Coaching/Mini

2 hour Georgetown practice which was a couple drills and then mostly mini, so I played

Monday, November 21, 2016

Lift

Press in clean: 5 at 65, 70, 75lb
Squat clean and jerk: 4 at 180, 185lb
Hang full clean: 3x3 at 135lb
Eccentric back squat: 3 at 135, 165; 2 at 185, 195; 3x2 at 205lb
Split jerk: 1 at 185, 195, 205lb

Sunday, November 20, 2016

Coaching

Team meeting to recap the tournament and do some film review

Saturday, November 19, 2016

Coaching

4 games down in Harrisonburg, VA

Monday, November 14, 2016

Lift

Hang clean singles: 4 at 175, 4 at 185lb
Handstand pushups: 2x5 + 3x3 deficit on 5lb plates
Single leg drops: 3x5 per leg
Single leg jumps to stabilization: 3x10 per leg
Skater squats: 5x5 per leg
Dips: 2x10
Single leg RDL: 2x10 per leg
Core circuit

Saturday, November 12, 2016

Fall League

15-11 vs Furry Tractor
15-8 vs DC Zwonders
15-10 vs Team Schaefer

Friday, November 11, 2016

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80lb
Snatch: 4x1 at 155; 4x1 at 160lb
Eccentric front squat: 5 at 135, 155; 3x3 at 165lb at 5:0:0
Pullups: 5 at +0; 3x5 at +30lb

Thursday, November 10, 2016

Wednesday, November 09, 2016

Mini Mini League

Got in a full hour of mini

Tuesday, November 08, 2016

Swim

4x50m free
50 back, 50 breast, 50 fly, 50 free
100 free, 100 back, 100 breast, 100 fly

Monday, November 07, 2016

Lift

Press in clean: 5 at 45, 55, 60, 65, 70; 2 at 75lb
2 squat cleans to 1 jerk at 135, 150, 160, 170, 175, 180lb
Clean pull: 3x3 at 205lb
DB military press: 3x8 at 40lb
Eccentric back squat: 3x3 at 185; 2 at 195lb

AMRAP 9:00 of:
5 DB thrusters 25lb
8 lateral box jumps 24"
10 pushups
Completed 7 rounds + 5 thrusters + 8 box jumps

Sunday, November 06, 2016

Hiking

~8mi with a full pack in Jefferson National Forest, including the Devil's Marbleyard rock scramble, which was super fun

Friday, November 04, 2016

Mini

Pickup mini: 2v3, 3v3, 4v4 with a fun mix of club players and college kids

Thursday, November 03, 2016

Lift

4x(hang clean to push press) at 135, 145; 2 reps at 155lb
Power clean: 2 at 165, 175, 185; 1 at 190lb

Wednesday, November 02, 2016

Mini Mini League

The metro broke down so I got there about ten minutes late, but got in a really great 15 minutes of fast paced action before we all stopped playing because of a candlelight vigil in the park for the victims of a recent shootout in PG county. Afterwards watched game 7: congrats to the Cubs and Chicago!

Tuesday, November 01, 2016

Lift

Press in snatch: 5 at 55, 60, 65, 70, 75lb (PR)
Snatch: 2 at 135, 140, 145, 150, 155, 155lb
Eccentric front squat: 3 at 135, 145, 155; 2 at 165lb (4:0:0)
Weighted pullups: 5 at +0, +20, +30, +40lb (PR)