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.

Indoor Pickup

30min indoor pickup after the Friendship Heights draft

Indoor Pickup

Friendship Heights indoor pickup, played a cumulative 36 minutes out of almost 2 hours. Lots of subs tonight, had to wait a long time between shifts, so I tried to push a bit harder at times. Got some good blocks, but had a few drops as well.

Indoor Pickup

2 hours of pickup in Friendship Heights, make-it take-it

Scrimmage, Lift

2 hours of nearly savage scrimmaging with Georgetown players and coaches plus Doe dudes, first college vs club and then jumbled. Super fun. Afterwards had a quick bite with Aman, then hit the gym for my last eccentric lift of the cycle:

Press in clean: 5 at 45; 3 at 65lb
Muscle clean: 3 at 95, 115, 135lb
2 full cleans to 1 power clean and jerk: 5 at 175lb
Eccentric back squat: 5x3 at 195lb at 5:0:0
SLDL: 3x10 per leg
Ab wheel roll-outs: 3x15 from the knees
25 incline situps

Mini, Lift

90min mixed mini

Hang clean: 3 at 165, 170, 175, 180lb
Single leg drops: 3x5 per leg
Handstand pushups: 5; 3x5 from 10lb plates; 5
Single leg jumps to stabilization: 2x10 per leg

Mini

Pickup mini: 2v3, 3v3, 4v4 with a fun mix of club players and college kids

Mini

90min 3v3 mini

Pickup

2 hours mixed pickup

Goalty

2 hours pickup goalty in the snow, lots of fun

Indoor Pickup

90min indoor mixed pickup

Indoor Pickup

2 hours indoor 4v4 mixed pickup

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.

Mini

Didn't have enough people to play our summer league game, so we played some mini in the rain. Then I picked up for a few points with a local mixed team practicing nearby so I could bum a ride home once they were done.

Mini

Maybe an hour of 3v3 with some Breeze and other dudes. Stifling heat. Fun, though.

Recovery, Indoor, Soccer

30min SMR
4.2mi recumbent biking in 12:00
10min SMR

40min indoor pickup
60min soccer (won 3-0)

Mini

90min of hungover mini

Diane, Pickup, Soccer

Snatch: 3x1 at 75, 115lb
Power clean and jerk: 3x1 at 145lb

Diane: 21-15-9 reps of:
Handstand pushups to 2 abmats
Deadlift 185lb
Completed in 6:00
Compare to 10/18/13

90min indoor pickup
60min soccer, won 1-0 vs the other black team

Snatch, Indoor

Snatch: 3x1 at 75, 95, 115; 2x1 at 125, 135; 6x1 at 140; 8x1 at 145lb
Snatch pull: 5 at 145; 3 at 155; 2x2 at 165lb

90min indoor pickup