Lift

Tall clean: 3 at 110, 115, 120lb
Clean and jerk: singles to 198lb
Pullups: 1 at +25, +40, +55lb

Indoor City Championships

Northern VA indoor championships - 5 games against increasingly good teams, a ton of fun even though we lost in the semis to Ben Feng and the Swing Vote kids. They are seriously good. I played well though, connected on a lot of deep shots and had a nice sky block to make up for at least a couple of the many times I got posterized by taller players.

Lift

Muscle clean: 3x4 at 135lb
Pause hang power clean: 1 at 155, 165, 175, 185lb
Pause box jump: 5x3 at 30" plus two 45lb plates
Upright row: 3x5 at 20kg
Bicep curl: 3x8 at 25lb
5x10 ab-wheel rollouts

Lift, Climb, Throw

Got into the gym for mobility and then snatches up to 155lb, dumbbell presses for 5 at 40, 45, and 50lb, then two conditioning circuits:

5 rounds for time:
5 kettlebell snatch per arm 20kg
5 handstand pushups to 1 ab-mat
5 pullups
Completed in 4:30

6 rounds of 1:00 assault bike for calories, 1:00 plank
Cals per round on the bike: 17, 16, 16, 15, 14,17

Then went to Sportrock in Alexandria for a solid 90 minutes of climbing. So out of practice, ran out of gas pretty quick but got in at least one 5.9 without falling.

After THAT, threw with Googs for an hour at Stead Park

Lift, Half Grace Heavy

30min SMR/mobility

Press in clean: 5 at 60, 65, 70; 3 at 75, 77.5lb
Power clean singles to 195lb
Power clean: 5x4 at 175lb
Snatch pull: 5x2 at 225lb
Pause front squat: 5 at 135; 4 at 155, 165, 170; 3 at 175lb
Pause split jerk: 3 at 155, 165, 175lb

Half Grace heavy - 15 power clean and jerk for time 70kg
Completed in 3:30

Lift

40min SMR/stretching/mobility

Tall clean: 105, 110, 115lb
Pause full clean: 2 at 165, 167.5, 170, 172.5, 175lb
Clean pull: 3x3 at 205lb
Agility circuit and sled pushes

3 rounds for time:
10 standing ab-wheel roll-outs
10 box jumps 30"
Plank while partner does work
Completed in 7:30

Additional 4:00 core circuit

Indoor Pickup

30min indoor pickup after the Friendship Heights draft

Phoenix Tryouts

Drove up to Jersey through the sleet with McGoogan to attend Philly Phoenix tryouts. Did my thing, moved the disc quickly and distributed well, but also threw a couple miscalibrated forehands and one abysmally bad hammer. Played mostly tight defense, felt fast but began to lose steam by the end. Not quite in indoor shape, but still a few weeks before I begin conditioning in earnest. Overall a good tryout.

Lift

Muscle clean: 3 at 135lb
Pause hang clean: 6x2 at 175lb
Pause box jump: 5x3 at 36"
Handstand pushups: 7, 6, 5, 5, 4
Skater squat: 5x5 per leg
Glute ham raises: 2x10
Dips: 2x10
Incline situps: 2x20

Lift

Press in clean: 5 at 55, 60; 3 at 65, 70, 75lb
Power clean: 2 at 154, 174, 184, 184, 184; 2x1 at 190lb
Power clean and jerk: 2x1 at 190, 185lb

Indoor Pickup

Friendship Heights indoor pickup, played a cumulative 36 minutes out of almost 2 hours. Lots of subs tonight, had to wait a long time between shifts, so I tried to push a bit harder at times. Got some good blocks, but had a few drops as well.

Lift

Tall clean: 3 at 95, 105, 115lb
Snatch: 1 at 135, 145, 155, 165lb
Pause clean: 2x3 at 155, 165lb
Clean pull: 4x3 at 205lb
Pullups: 3 at +35, +40, +45, +40, +35lb
Pause back squat: 5 at 155, 175; 3 at 185, 195; 2 at 205lb
Romanian deadlift: 4x5 at 155lb
Ab wheel roll-outs: 3x10

Lift

Muscle clean: 3 at 125, 135, 145lb
Pause hang clean: 2x3 at 145, 155, 165lb
Pause box jump: 7x2 at 34"
Handstand pushups: 5x3 at 10lb plate
Skater squat: 5x5
Single leg jumps to stabilization: 2x10 per leg

Also worked up to a single box jump at navel height

5 rounds for time:
10 kettlebell swings 32kg
10 box jumps 24"
10cal row
Completed in 8:10
Rounds: 1:30, 1:40, 1:45, 1:40, 1:35

Weighted plank: 5x(0:30 on, 0:30 off) at 50lb

Coaching

Took the team through a few different physical tests in order to establish a baseline for the Winter Workout Challenge. My phone died in the middle of the second Yo-Yo Test, though, which sucked.

Lift

Press in clean: 5 at 45, 55, 65lb
Power clean: 3x3 at 175, 185lb
Snatch deadlift: 3x3 at 205lb
Pause front squat: 5 at 135; 3 at 150, 155, 160, 165lb
Pause jerk: 3 at 135, 155, 165lb
Weighted plank: 5x(0:30 on, 0:30 off) at 25kg

Recovery, Coaching

1 hour SMR and stretching

2 hour Georgetown practice

Indoor Pickup

2 hours of pickup in Friendship Heights, make-it take-it

Scrimmage, Lift

2 hours of nearly savage scrimmaging with Georgetown players and coaches plus Doe dudes, first college vs club and then jumbled. Super fun. Afterwards had a quick bite with Aman, then hit the gym for my last eccentric lift of the cycle:

Press in clean: 5 at 45; 3 at 65lb
Muscle clean: 3 at 95, 115, 135lb
2 full cleans to 1 power clean and jerk: 5 at 175lb
Eccentric back squat: 5x3 at 195lb at 5:0:0
SLDL: 3x10 per leg
Ab wheel roll-outs: 3x15 from the knees
25 incline situps

Mini, Lift

90min mixed mini

Hang clean: 3 at 165, 170, 175, 180lb
Single leg drops: 3x5 per leg
Handstand pushups: 5; 3x5 from 10lb plates; 5
Single leg jumps to stabilization: 2x10 per leg

Coaching

2 hour Georgetown practice, played a bit