Sprints, Throwing

2x10 broad jumps
2x10 single leg broad jumps per leg
2x10 1.5 leg bounds
2x10 bounds
2x10 skips
6x1x20yd sprints
6x(10-20-10yd) sprints
6 reps reaction sprints
6 reps change of direction practice
20min cumulative throwing

Shuttles

8x6x25yd with 1:30 rest between reps.
Times: 28.6, 28.5, 27.9, 27.9, 28.2, 28.4, 29.5, 29.3

Throwing, Shuttles

30min throwing, including specific work on attacking the catch and catch-to-throw transitions.

8x6x25yd shuttles with ~1:30 rest:
29.4, 28.7, 29.0, 28.7, 28.8, 28.8, 28.4, 27.9

Doe Pod Workout

4x1x20yd Extension push per leg
4x1x20yd Pushup starts
4x1x20yd Side starts
4x1x20yd OvsD chasers
4x2x10yd (3.8, 3.8, 3.8, 3.8)
4x2x20yd (6.4, 6.6, 6.6, 6.6)
4x1x(20yd sprint to drop step to 20yd sprint)

Walk-throw 20 passes
Walk-fake-throw 20 passes
Jog-give-go 20 passes
Up-calls 20 passes
AMTAP 3x1:00
Squat-throw 20B/20F

3x(10 leg lowers per leg, 20 bird dog per side, 10 plank reach per side)

Lift, Track, Summer League

Snatch to 150lb
Power clean and jerk to 165lb
5km assault bike in 8:00

400m in 1:20

3:00 rest

400m in 1:16

3:00 rest

400m in 1:12

5:00 rest

400m in 1:20

3:00 rest

400m in 1:16

3:00 rest

400m in 1:12

5:00 rest

400m in 1:09

3:00 rest

400m in 1:18

15-12 vs Pink

Shuttles, Summer League

6x3x40yd shuttles on the 1:30  (20.1, 19.0, 18.4, 18.9, 18.9, 19.2)

15-11 vs Brad and Huldah's team, completed a bunch of hucks and had a couple blocks, but also two incompletions and some lazy defense.

Shuttles

8x(3x40yd) (19.5, 19.1, 18.5, 18.5, 18.7, 19.0, 19.5, 19.3)

Sprints

Warmup, throwing as rest throughout:
2x20yd broad jumps (8)
2x20yd single leg broad jumps (8)
4x1x20yd side start sprints
4x1x30yd backwards start sprints
4x1x30yd OvsD chaser sprints
4x(40yd jog to 60yd sprint) (6.7, 6.7, 6.9, 6.7)
4x1x100yd (12.2, 12.0, 12.0, 12.1)
4x2x30yd (9.5, 9.5, 9.1, 9.2)

Sprints

6x1x20yd (2.9, 2.9, 2.9, 2.9, 2.9, 2.9)
8x1x35yd (4.7, 4.5, 4.5, 4.6, 4. 5, 4.6, 4.6, 4.5)
4x1x75yd (9.0, 9.0, 9.1, 8.9)

Sprints

10min throwing
4x1x100m (12.8, 12.6, 12.6, 12.8)
10min throwing
6x1x50m (6.8, 6.8, 6.7, 6.7, 6.9, 6.8)
3x(10 dead bugs, 15 crunches, 10 side plank lifts per side)
10min throwing

Lift, Shuttles

Clean and jerk: EMOM 15 at 174lb
Back squat: 5 at 154, 174, 184; 3x3 at 198lb
Pullups: 5x5 at +10lb

8x(3x40yd) (19.7, 19.7, 18.4, 18.4, 18.5, 18.8, 18.4, 18.4)
15min throwing

Sprints

3x20yd broad jumps (8)
1x20yd single leg bounds per leg (8)
1x20yd leg and a half bounds per leg (6)
1x2x20yd double leg bounds (8)
1x2x20yd skips (6)

4x(10-20)yd (5.4, 5.4, 5.3, 5.2)
4x1x100m (12.9, 12.9, 12.9, 13.2)
4x1x60yd (7.4, 7.4, 7.4, 7.4)

Sprints, Coaching

4x1x150m (20.0, 19.8, 20.2, 21.3)
4x1x100m (13.3, 13.3, 13.5, 13.5)
4x1x50m (7.0, 7.0, 7.0, 7.1)

Met with this year's Squirrels captains and next year's Justice captains to talk about building the entire Georgetown program.

Lift, Shuttles

Power snatch to 3 push press: 1 at 60; 5 at 65kg
Power clean and jerk: 1 at 60, 70, 75, 80; 7x1 at 85kg
Front squat: 1 at 60, 70, 80, 85, 90, 95; 2 at 85kg

8x(8x25yd) shuttles on the 2:00 (41.4, 40.8, 39.4, 39.3, 40.6, 41.0, 43.2, 42.5)

Sprints

Warmup/plyos
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)
2x2x10 wall knee switches

4x1x30yd (4.0, 4.0, 3.9, 4.0)
4x1x50yd (6.2, 6.1, 6.1, 6.1)
4x1x80yd (9.5, 9.5, 9.4, 9.5)

30min throwing, lots of one-handed catching practice

Sprints, WAFC, Coaching

4x1x150m (21.2, 20.8, 20.8, 22.0)
4x1x100m (14.2, 14.2, 14.2, 14.2)
4x1x50m (7.1, 7.1 7.0, 7.0)

WAFC Board meeting

Captains elections for Catholic Justice 2016-2017

Lift, Shuttles

Muscle clean to squat jerk: 1 at 95, 115, 135lb
Back squat: 1 at 155, 185, 205, 220, 235lb
Hang snatch: 2 at 95, 115, 135, 145, 155, 155lb
Power clean and jerk: 1 at 135, 155, 170, 185; 5x1 at 190lb

2x(8x25yd) on the 3:00 in 0:44 as warmup
6x(8x25yd) on the 2:00 in 38.1, 39.1, 40.3, 40.3, 40.5, 41.3

Sprints

Quickly, to avoid the coming thunderstorm, which picked up somewhere during the sprints and unleashed its fury for our throwing:

Warmup/plyos
2x20yd broad jumps (8)
2x20yd single leg bounds per leg (8)
2x20yd leg and a half bounds per leg (6)
2x2x20yd double leg bounds (8)
2x2x20yd skips (6)

4x1x30yd (4.0, 4.1, 4.0, 4.0)
4x1x50yd (6.1, 6.1, 6.2, 6.1)
4x1x80yd (9.5, 9.6, 9.6, 9.6)

Marine abs
20min throwing

AC Regionals, Shuttles

Single hardest day of my coaching career.

Did a shuttle workout during our bye:

6x(8x25yd) (0:39, 0:38, 0:40, 0:41, 0:42, 0:43)

Sprints

Warmup/plyos
4x1x150m (20.0, 20.5, 21.3, 20.9)
4x1x100m (13.4, 13.6, 13.8, 13.4)
4x1x50m (7.1, 7.1, 7.0, 6.9)
Angry Dave Abs