Lift

Press in snatch: 5 at 75, 80; 3 at 85, 90, 95lb (PR)
Snatch: 2 at 145, 150, 155lb
Muscle clean: singles to 160lb (PR)
Power clean: 3 at 175, 180, 185, 190lb (PR)
Front squat: 3 at 165, 175, 185, 195lb (PR)

Lift, Coaching

Tall clean: 3 at 115, 125, 130lb
Clean and jerk: singles to 200lb
Clean pull: 3x3 at 205lb
Back squat: 5 at 185, 195, 205; 3 at 215; 1 at 225lb

Lift, Coaching

Press in snatch: 5 at 45, 65, 75; 3 at 80, 85, 90lb
Snatch: 1 at 135, 145, 155, 160, 165lb
Muscle clean: 3 at 135, 140, 145lb
Power clean: 2 at 160, 175, 185, 190, 195; 1 at 200lb
Front squat: 5 at 155, 165, 175; 3 at 185; 2 at 190lb

5 rounds for time:
4 handstand pushups
6 sandbag slams 40lb
4 medball toss per side 20lb
10 toes to bar
Completed in 6:05

Coaching, Lift

Easterns Qualifier Day 1

3x(5 handstand pushups, 5 DB overhead squats 15lb)
3x(5 DB snatch per arm 45lb, 10 DB overhead lunges per arm 45lb, 5 pullups)
2x(10yd handstand walk, 10 SLDL per leg)

Lift

Tall clean: 3 at 110, 120lb
Clean and jerk: singles to 198lb
Front squat: singles to 198lb
Weighted pullups: singles to +75lb
Deficit handstand pushups: 5, 4

Lift, Indoor

Snatch: 2x1 at 135, 140, 145, 150, 155, 160, 165lb
Power clean: 2 at 155, 165, 175, 185; 1 at 190lb

6x(1:00 row, 1:00 plank)
Completed 1825m at average 1:50 pace

Friendship Heights indoor vs Twiggy: they picked up Calvin for the first half and crushed us 21-50, then we made a bit of a comeback once Calvin stopped playing and ended the game 58-77. Pretty rough. I played a little over 22 of the 40 minutes, hung out in the backfield maybe a bit too much and forced some throws but tried to play space well on D.

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.

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.

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)

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.

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

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.

Lift

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

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

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

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