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

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, Throwing

Power clean and jerk: 3 at 132, 143, 154lb
Clean and jerk: 5x3 at 165lb
Clean pull: 4x2 at 198lb
Back squat: 3 at 176, 187, 198, 209; 1 at 220lb

8 rounds for time:
10 kettlebell swings 24kg
8 box jumps 30"
10 pushups
Completed in 7:43

30min throwing

Throwing

20min throwing as the light failed

Run, Throwing

2mi in 14:20

45min throwing

Throwing

45min throwing

Throwing

40min throwing

Throwing, Lift

45min throwing

Press in clean: 5 at 45, 50, 55, 60; 3 at 65lb
Squat clean and jerk: 1 at 135, 145, 155, 165, 175, 185lb

Half Grace Heavy: 15 power clean and jerk for time at 155lb
Completed in 4:40

Front squat: 5 at 135, 155; 4 at 165; 2 at 175lb
Skater squat: 5x5 per leg
Handstand pushups: 3x5 plus 4

Throwing

45min throwing with Mikey

Lift, Throwing

Press in snatch: 5 at 45, 55; 3 at 60, 65, 70lb
Muscle snatch: 3 at 75, 95, 105lb
Tall snatch: 3x3 at 75lb
Snatch: 2 at 115, 120, 125, 130, 135, 140, 145lb
Snatch pull: 4x3 at 155lb
Pullups: 4x5 at +20lb
Front squat: 5 at 145, 155; 4 at 165; 3x2 at 175lb
Kettlebell swings: 5x10 at 24kg

30min throwing

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

Mini

90min 3v3 and 4v4 mixed mini with basically no subs

Lift, Mini

Hang clean: 5 at 125, 135, 145; 3x3 at 155lb
Handstand pushup: 2x5; 3x3
2x2 double leg box jump; 3x2 single leg box jump
Skater squat: 5x5 per leg
Broad jump: 5x2 per leg
Single leg hip bridge: 3x10 per leg
Muscle-up: 2x3; 2

60min mixed mini

Active Recovery

40min SMR/warmup/stretching
20min throwing
10min hucking

Recovery, Throwing

60min yoga class

5x5 pullups at BW
3x10 ab wheel roll-out from knees
Handstand practice

20min throwing

Yoga, Core

60min yoga at Union Market with an instructor that taught entirely in sign

20min throwing and Angry Dave abs

Swim, Throwing

100m free in 2:00
100m free in 1:45
100m free in 1:50
100m free in 1:50
100m free in 1:50
100m free in 2:00
2x100m back

30min throwing

PT, Doe Film Session

50min PT

20min throwing, 7min jog
Doe film session: Patrol vs Temper
20min throwing

PT, All-Star Game

50min PT, then later on attended the All-Star Tour game against Scandal. Got to throw on the field afterwards for a good half hour, too.

Recovery, Throwing

1000m row in 3:45 (1:41, 2:04)
10min SMR, 10min stretching
Abductor extensions
Adductor extensions
Single leg bridge
Psoas activation
Single leg RDL

1 hour throwing