Hiking

Two separate hikes out in Joshua Tree - one up to the summit of Ryan Mountain, the other 3.5mi out to Lost Palms Oasis

Bouldering

Did some bouldering in Joshua Tree

Leiout

Couple of fun games of beach frisbee!

Sprints, Throwing

2x10 broad jumps
2x10 single leg broad jumps per leg
2x10 1.5 leg bounds
2x10 bounds
2x10 skips
6x1x20yd sprints
6x(10-20-10yd) sprints
6 reps reaction sprints
6 reps change of direction practice
20min cumulative throwing

Lift, Coaching

 Power clean: 2 at 185, 190, 195, 195lb
2x(3 hang full clean to 3 push press) at 155lb
Front squat singles to 205lb

6 rounds for time:
5 kipping pullups
10 kettlebell swings 70lb
15 ab-mat situps
Completed in 7:30

Justice practice: people are looking in useful spaces, but we all need to clear more decisively in order to open the cutting and throwing lanes for our teammates. Especially if you just threw a pass, try to move aggressively either to follow your throw and continue attacking, or else get out of the way so the new thrower has multiple angles available.

Goalty, Mini

90min goalty, first game lefty passes only (surprisingly effective, although there were definitely shots I couldn't take). Then switched back to righty-dominant. Played defense intermittently, moved the disc pretty well, took looks in some good windows but overall a bit sloppy for all of us.

90min mini, 4v4 and 5v5. Tried to keep moving for the most part, making space and hitting my looks. Played some good defense in space at times, got a couple blocks but wasn't taking over by any means. Lot of good players out there, super fun to get into that groove.

Lift

Went in to the gym, warmed up for a long time and then snatched to a couple doubles at 145lb but was feeling pretty rough so I cut out early.

Tryouts

Philly Phoenix Tryout #2

Lift

Muscle clean: 3x3 at 145lb
Hang power clean: 2 at 175, 180, 185; 1 at 190; 2x1 at 185lb
Single leg box jumps: 5x2 per leg
Handstand pushups: 4x3 from a deficit (10lb rubber bumper and 10lb plate)

Shuttles

8x6x25yd with 1:30 rest between reps.
Times: 28.6, 28.5, 27.9, 27.9, 28.2, 28.4, 29.5, 29.3

Lift, Indoor

Snatch: singles to 170lb
Clean and jerk: singles to 200lb
3x(3 cleans to 1 jerk) at 185lb
Front squat: 2 at 175, 185, 190, 195, 200lb
Push press: 5 at 95, 135; 3 at 155, 165; 2 at 170lb

Indoor league vs Foss/Ohls/Fey/Malks. 25-50 at half, 61-92 final. Played 23:20 of the 40 minute game. Probably should have subbed more quickly, but stayed on the field because we kept getting roasted and I felt like I had to try to get us back in it. Definitely under/overthrew some shots, took a couple small windows that didn't work out, but also played generally strong defense. Particularly against Jonny and Foss. Felt like I limited them for the most part. Still sucked to get run up on like that. Hopefully the team comes together more in future games.

Winter League

Winter outdoor league: 15-7 against some team in the driving snow. Fun but frosty.

Lift

Muscle clean: 3x3 at 145lb
Hang clean: 3 at 165, 175, 175; 2 at 180lb

First round of Diane for time:
21 deadlifts 255lb
Handstand pushups (kipping)
Completed in 4:35

3x(0:20 static deadlift hold 225lb, 1:00 plank)
5x5 eccentric box jump per leg
3x10 SLRDL per leg
3x15 GHD situps

Mini

90min or so of competitive mini, played 6 or 7 games to 5 of 4v4 make it take it and felt pretty strong despite a definite wind.

Swim

Recovery day swim workout:
100m free warmup
4x50m free in 0:45 - 0:45 rest
100m breast in 1:50 - 1:10 rest
100m back in 2:20 - 0:40 rest
100m fly in 2:10 - 0:50 rest
100m free in 1:40
50m free cooldown

Lift, Indoor

Snatch singles to 160lb
Power clean: 3-2-3-3-3-2 at 185lb
Hang snatch: 2x3 at 95; 2x3 at 115lb
Front squat: 3x3 at 185; 3 at 190lb

30-20-10 for time:
TRX rows
Assault bike for calories
Kettlebell swings
Completed in 8:15
No rest, straight into 30-20-10 for time:
Split jumps
Pushups
Completed in 5:15

90min indoor pickup, made some solid plays and felt a bit faster moving and moving the disc. Too much rest between shifts, though, since there were a million people there.

Pickup

Played pickup for a good long while, mostly savage 5v5 and 7v7 at W&L with a strong group of club players. Awesome day for it, and a good way to work off the events of last evening.