Lift, Summer League

Tall snatch: 3 at 45, 55, 65lb
Snatch: 5x3 at 125lb
Split jerk: 5x3 at 175lb
Back squat: 5x3 at 175lb
Snatch deadlift: 3x3 at 165lb
3x10 back extensions 10lb
2x15 hanging leg lifts, 2x10 toes to bar
Bench press: 5, 5, 4 at 145lb

5mi bike ride
90min unofficial summer league game

Summer League

Biked 5k to the Jefferson Memorial then walked to Gravelly Point for a summer league game that got rained out. Also threw around for 10min or so before The Nothing overtook us.

Recovery

20min mobility
20min bar work
4mi recumbent biking in 10:40
20min stretching
20min handstand practice

Bike Ride

7.75mi biking, with breaks, on a mountain bike with flat tires.

20mi Bike Ride

Yup, just over 20mi biking.

Recovery, Push Jerk, Yoga

5km recumbent biking in 9:30
30min foam rolling
2x10 kettlebell snatch 14kg per arm
3x25 unbroken double-unders
Muscle-up practice: 3, 2, 1, 3
Push jerk: 5 at 95, 115, 125, 135, 145lb

2500m row in 9:30 (500m splits: 1:50, 1:55, 2:10, 1:50, 1:45)
10min stretching

90min intermediate yoga

Recovery Day Fun

Biking
Stretching
Throwing
Core circuit
Biking

5x5 handstand pushup to 1 abmat with assistance band
5x2 ring muscle-up
Handstand walk practice

Oly, Front Squat, DCC Practice

10min recumbent biking warmup

Snatch: 3 at 45, 65, 85; 2 at 95, 105, 110; 1 at 120, 125lb
Squat clean and jerk: 2 at 135, 145, 155; 1 at 165, 170lb
Front squat: 1 at 145, 155, 165, 175, 185lb

45min mobility

4mi biking
3 hour practice

Oly, CrossFit Games 14.4, DCC Practice

1.65mi recumbent biking in 5:00
Power snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165, 170lb

CrossFit Games 14.4:
AMRAP 14:00 of:
60 calorie row (3:00)
50 toes to bar (2:40)
40 wall balls 20lb 10' (3:00)
30 power cleans 135lb (4:20)
20 muscle-ups
Completed 180 reps in 13:10, 0 muscle-ups

I hit 5 muscle-ups before the workout and was feeling confident, but with 50 seconds left I was only able to attempt three and couldn't get up and over on any of them.

4mi biking
20min throwing
30min warmup
3 hour practice
3mi biking

Oly, Back Squat, DCC Practice

Snatch: 3 at 65, 85; 2 at 95, 105, 110, 115, 120; 3x1 at 125lb
Snatch pull: 4x3 at 130lb
Back squat: 2 at 135, 155, 175; 5x2 at 185lb

4mi biking
30min throwing
3 hour practice
3mi biking

Mobility, Oly, Agility, Throwing

30min mobility class
Hang snatch: 5 at 65, 85, 95, 95lb
Hang power clean: 2x5 at 115lb
Hang squat clean: 1x5 at 115lb

7min agility ladder drills
15min marking/throwing
30min hucking/running

5k biking

Bike, Throw, Lift, Run

3mi biking
60min throwing
4.5mi biking

30min mobility
Snatch: 3 at 65, 75, 85, 95, 105lb
Split jerk: 4 at 105, 115, 125, 135, 145lb
Back squat: 3x8 at 155lb

2.25mi biking

10x100m sprint, 0:30 rest
Times: 0:16, 0:16, 0:15.5, 0:15.5, 0:15.5, 0:16, 0:15.5, 0:16, 0:16, 0:15.5

Oly, IR Track Workout, Yoga

Hang snatch (from blocks): 3 at 65, 80, 95; 5x3 at 105lb
Hang power clean: 3 at 115, 125, 135; 5x3 at 145lb

1.5mi biking uphill

3x400m: 1:18, 1:16, 1:16
3:30 rest
3x400m: 1:20, 1:17, 1:19
3:30 rest
3x400m: 1:20, 1:19, 1:18

75min intermediate yoga

1mi biking uphill

Push Jerk, Jackie, Core, Ultimate

Power clean to 2 push jerk: 1 at 95, 115, 135; 5 at 155lb

Jackie: 1000m row, 50 thrusters 45lb, 30 pullups for time:
Completed in 9:45
Row in 3:45, thrusters in 4:00, pullups in 2:00

2.5mi biking uphill

3x10 ab wheel roll-outs
3x10 GHD situps

90min ultimate, it was the last game of Greg's league and he called me up to replace some injured dudes. I threw some goals and broke the mark but the level of play wasn't very high. I was the first option upline dump cut after a redzone timeout, caught the game-winning goal from Greg, that was fun. Especially because we rolled the only undefeated team in the league. Most of my hucks were to Greg, as well--I had hit him with a line drive flick to get him to the redzone that last point, and also put up a bunch of saucy flicks he came down with despite pressure. I had two or three bombs to ladies, but they were either misread or too close to the sideline for me to call it their fault, would've taken a solid play to keep it in. Either way it was fun to get out and run around, we'll see if they let me play in playoffs.

2.3mi biking uphill

Sore

Wasn't really able to do anything today.

Power clean: 3 at 135; 1 at 155, 165
Pullups: 1 at +15, +20, +25, +30, +35, +40, +45, +50, +55, +60, +65lb

2.2mi biking uphill

Primal, Biking

Military press: 5 at 65, 75, 85, 95, 102.5lb
Push jerk: 6 at 95, 4 at 115, 4 at 135, 2x2 at 145, 155lb

2.8mi biking uphill in 15min

Warriors Alumni Game

Biked 3.8mi in 18:30 to the middle school turf field for an alumni vs current Watchung Hills game. It was good to see some of my old teammates, but I was the oldest guy there and the only one from my graduating class. The current team looked pretty good, with a lot of freshmen and some skill, but they only scored once or twice during the "official" part of the game. When we mixed teams up things got a little more competitive, but by then it was getting late in the afternoon and the girlfriend wanted to get back home for some Thanksgiving leftovers. I played a few more points and then cut out early with her.

Biking

5mi biking in 24:30

4x3 bench press 150lb

Snatch

4mi biking in 17:30

Snatch: 3 at 45, 65, 95, 105, 115, 125; 1 at 130lb

4mi biking in 18:30

That's a snatch PR by 15lb.

Recovery

6mi biking in 23:36
3mi splits: 12:12, 11:24