Coaching

2 hour Georgetown practice

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...)

Yoga

75min power yoga class

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

Coaching/Mini

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

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

Coaching

Team meeting to recap the tournament and do some film review

Coaching

4 games down in Harrisonburg, VA

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

Fall League

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

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

Coaching

2 hour practice

Mini Mini League

Got in a full hour of mini

Swim

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

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

Hiking

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

Mini

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

Lift

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

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!

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)