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.

Goalty, Mini

60min goalty, 30min mini

Goalty

90min goalty

Goalty, Lift

90min goalty

Power clean: 2 at 145, 155, 165, 175lb
Power clean and jerk: 5x1 at 175lb
Clean pull: 4x3 at 185lb
Back squat: 5 at 174, 194; 3 at 204; 2 at 214lb
Single leg deadlift: 3x10
Upright row: 3x8 at 30lb
Incline situps: 3x10 + 2x15 GHD situps

Goalty

1 hour goalty

Goalty

1 hour of goalty, then watched the three US National Team scrimmages. Later on, got a good 20min of throwing in.

Snowlty, MP Lift

Couple hours of goalty in the snow, not full effort.

20min SMR/mobility/activation

3 rounds per tri-set:

Side-loaded isometric RLESS: 5 at 40lb at 1:5:1
Isometric single arm DB bent-over row: 5 at 35lb at 1:5:1
Isometric single arm DB press: 5 at 35lb at 1:5:1

Front rack single leg box squat: 5 at 45lb
Isometric weighted pushup: 5 at +35lb at 1:5:1
Medball throws: 10 per side at 18lb

3-position isometric calf press: 3x0:05 at 180lb
Supine cable hip flexion: 10 per leg
3-position adductor machine isometric hold: 3x0:05 at 40lb

Goalty, 6MTWW

Played a couple rounds of goalty (2-5, 5-4, 2-5?) before heading over to the 6MTWW tournament, also on the polo fields. Crushed pretty much every opponent, outside a good game against some GW players and alumni, until we hit Kerrigan's team in the semis and couldn't work back from an early deficit. Closed out around 11-13 or something like that when I threw a swing pass that got gobbled up for a callahan by Anthony. Brutal way to end it.

Goalty

2 hours pickup goalty in the snow, lots of fun

Goalty, MP Lift

2 hours goalty

500m row in 1:44
30min SMR/stretching
30min mobility/activation

3 rounds per tri-set:

Eccentric front squat: 3 at 143lb at 6:0:1

Unilateral squat jump and stick: 3 per leg

Resistance band tall kneeling anti-rotation hold: 0:35 per side

Eccentric bench press: 3 at 135lb at 6:0:1

Eccentric heel drop: 10 per leg straight leg

15 ab wheel roll-outs

Eccentric landmine deadlift: 5 at 100lb at 5:0:1

Eccentric chinup: 5

Half kneeling cable chop: 10 per side at 100lb

Half kneeling cable lift: 10 per side at 50lb

Goalty

2 hours goalty

Goalty

90min (~5 games) of goalty, no subs.

Goalty, Lift

2.5 hours goalty, then lunch

Snatch: 1 at 135, 150, 160, 167.5lb
Clean and jerk: 1 at 135, 160, 175, 190, 197.5lb
Snatch pull: 5x2 at 197.5
Front squat: 2 at 60, 70, 80, 85; 2x1 at 90kg

GUM Clinic, Goalty

Helped out at a GUM clinic 9-11am and then biked over to Georgetown for lunch, biked back to West Potomac Park and played a few games of goalty. Good recovery day.

Goalty

Handed our opponents their first win of the season in a back-and-forth series on the frozen mud of the polo fields in winter.

Goalty

Sore and tired, so a rousing game of goalty left me feeling even more roughed up. Lost two games to three in a barn-burner. Took a nap afterwards and did some SMR work later on.

Goalty, Winter League

Won our first goalty game of the year 3-1, even threw a hammer for two in the deciding game. Then had a nice long break for pineapple, pastry and coffee before playing a 5v5 winter league game that we won 15-7ish. Iced snow covering both the polo fields and the Wilson turf, but felt good to get moving and throwing. Even had a solid half hour to throw around between leagues.

Lift, Goalty

Snatch: 3 at 105; 2 at 115, 125; 1 at 135, 145, 155lb
Power clean and jerk: 3 at 135; 2 at 145, 155; 1 at 165, 175, 185lb
Front squat: 1 at 165, 175, 185, 195lb (PR)
RLESS: 5/leg at 0, 45, 75, 95, 115lb
2x15 toes-to-bar
2x15 ab-wheel roll-outs

90min goalty

Goalty

45min goalty

Goalty/Mini

30min goaltimate, 30min mini