Agility, Drills, Coaching

20min throwing
Agility ladder drills
Serpentines and 5-10-5
Current breakmark drill
20min throwing/marking
Reset defense drill

2.5 hour practice

MP Launch Package

FMS assessment

Field testing:
Vertical jump
Single leg approach vertical jump
Broad jump
Single leg broad jump
Triple bound
40yd dash
Serpentine
12x25yd shuttle

Beach testing:
20yd acceleration
Underhand medball toss
Z-cut right, Z-cut left
800yd soft sand run

Handstands

20min SMR
40min handstand practice

Field Work

10min SMR
15min throwing
15min active warmup
15min agility ladder drills
15min defensive footwork
15min throwing/marking
4x10-20-30yd disc sprints
2x0:45 1v1 endzone cutting/defending
Marine abs in a nice sudden rainstorm

Recovery, Handstands

30min SMR
Handstand practice
5x5 handstand pushups with band assist
Core circuit

Recovery, Agility

4mi recumbent biking in 12:30
30min mobility
10min agility ladder drills
20min handstand practice

Recovery

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

Run

Warmup, footwork
1mi in 6:40
5:00 rest
1mi in 6:50
Cooldown lap

Lift, Sprints

30min SMR
5 kettlebell snatch per arm 20kg
3 pullups
5 kettlebell snatch per arm 20kg
3 pullups +15lb
10 kettlebell snatch per arm 20kg
3 pullups +25lb
10 kettlebell snatch per arm 20kg
3 pullups +35lb
15 kettlebell snatch per arm 20kg
3 pullups +40lb
20 kettlebell snatch per arm 20kg
3 pullups

10min throwing
Backpedals, shuffles, crossovers
5min throwing
Sprint starts, band sprints
5min throwing
4x1x80yd sprints
5min throwing
8x1x40yd sprints (5.5, 5.5, 5.5, 5.5, 5.4, 5.4, 5.4, 5.4)
Marine abs

Sprints

10min mobility
10min warmup
4x1x20yd sprint starts
4x1x40yd (5.2, 5.2, 5.2, 5.1)
4x1x80yd (9.9, 9.9, 9.7, 9.8)
6x1x40yd (5.3, 5.2, 5.2, 5.?, 5.?, 5.?)

Couldn't stop the timer properly on the last three reps.

Agility, Oly, Sprints

10min foam rolling
10min agility ladder drills

Hang snatch: 5 at 95, 105, 115, 120; 3 at 125lb
Hang clean: 5 at 135, 140, 145, 150; 3 at 155lb

Active warmup
3x40yd sprints
2x(10 single-leg bounds to 40m sprint)
5x80yd sprints
3x40yd sprints

Lift, WOD, 40's, Throw

3 position drill snatch at 65, 85lb

3 power snatch at 105lb

3 hang power clean at 125, 145lb

3x1 power clean and jerk at 165lb

Split jerk: 2 at 175, 185; 1 at 195, 205, 215lb (PR)

4 rounds for time:

5 handstand pushups to 1 abmat

5 kettlebell snatch per arm 20kg

5 toes to bar

Completed in 3:54

Rounds: 0:59, 0:59, 0:59, 0:57

20min throwing

20yd high knees, 20yd butt kicks

40yd high shuffles, 40yd low shuffles
20yd low skips, 20yd high skips

40yd carioca, 40yd backpedal

2x20yd bail run to 20yd sprint

2x20yd sprint to 20yd bail run

2x20yd accelerator to 20yd jog

4x20yd sprint, 4x40yd sprint

20min throwing

Lift, Truck Workout

Snatch warmup
Hang power clean: 5 at 125, 130, 135, 140, 145lb
Front squat: 5 at 125, 130, 135, 140, 145lb

10min throwing, 7min agility ladder drills

3 rounds:
4 reps bail run serpentine
4 reps shuffle serpentine
2 reps bail run serpentine to sprint
2 reps shuffle serpentine to sprint
2 reps serpentine
0:15 fast feet, 20 pushups, 0:45 plank
4min throwing

10x10yd acceleration to deceleration
10x10yd backpedal acceleration to deceleration

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

Quick(ness) Lift, Agility, Outdoor League

1:00 recumbent biking level 5, 10, 11, 12, 13, 10, 5 for total 2.45mi in 7:00
20min foam rolling
Power snatches at 65lb
Squat snatches at 95lb
3x5 hang power clean from below the knee 115lb
10min stretching

30min agility
45min 5v5 outdoor ultimate, won 12-10

Recovery, Unilateral Stabilization

30min mobility class

5x5 skater squats per leg
10 reverse slide lunges per leg
10 side slide lunges per leg
10 slide mountain climbers per leg
10 squat and band adduction per leg
10 reverse band step-outs per leg
10 band hip abduction per leg
10 single leg TRX hip bridge per leg
3x10 bosu front squat to DB military press 25lb
3x10 bosu pushups
3x10 single leg squat and reach per leg
3x10 an wheel roll-outs
30 GHD situps

75min intermediate yoga

Agility, Quickness

15min foam rolling
500m row in 1:43, 250m cooldown row
30min agility ladder drills, footwork
Hang snatch: 5 at 45; 3 at 65, 85lb
Hang squat clean: 2 at 95, 115, 135lb

Mobility, Clean and Jerk, Accessory Lift

30min mobility class
Squat clean and jerk: 3 at 95, 115, 125, 135, 145lb
Single leg box squat: 10 at BW, +12kg, +14kg
3x10 kettlebell overhead reverse lunge
3x10 ring row
Lunge-position kettlebell row: 10 at 12, 14, 20kg
3x10 single leg romanian deadlift 12kg
3x10 swiss ball hamstring curls

Mobility, Clean and Jerk, Yo-Yo Test, Yoga

30min mobility

Squat clean and jerk: 3 at 88, 108, 115, 125, 135lb

Yo-Yo Intermittent Recovery Test Level 2: 16 rounds completed (640m for estimated 54ml/min/kg VO2max)

75min intermediate yoga

Mobility, Throwing

30min mobility
30min throwing
1.5mi run