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

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.

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

Swim

Recovery day swim workout:
100m free warmup
4x50m free in 0:45 - 0:45 rest
100m breast in 1:50 - 1:10 rest
100m back in 2:20 - 0:40 rest
100m fly in 2:10 - 0:50 rest
100m free in 1:40
50m free cooldown

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, 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 125, 135, 145lb
Pause hang clean: 2x3 at 145, 155, 165lb
Pause box jump: 7x2 at 34"
Handstand pushups: 5x3 at 10lb plate
Skater squat: 5x5
Single leg jumps to stabilization: 2x10 per leg

Also worked up to a single box jump at navel height

5 rounds for time:
10 kettlebell swings 32kg
10 box jumps 24"
10cal row
Completed in 8:10
Rounds: 1:30, 1:40, 1:45, 1:40, 1:35

Weighted plank: 5x(0:30 on, 0:30 off) at 50lb

Lift

Press in snatch: 5 at 65, 70; 3 at 75, 80, 85lb
Snatch: 3 at 135, 140, 145, 150lb
Eccentric front squat: 2 at 145, 165, 175, 185; 1 at 185lb at 5:0:0
Pullups: 3 at 0, +15, +25, +35; 2 at +45; 3 at +30lb

4 rounds for time:
30 double-unders
20 V-ups
10 box jumps
Completed in 7:15
Rounds: 1:30, 1:45, 2:15, 1:45 (my jump rope broke in the third round, which really sapped my time...)

Swim

4x50m free
50 back, 50 breast, 50 fly, 50 free
100 free, 100 back, 100 breast, 100 fly

Lift

Press in clean: 5 at 45, 55, 60, 65, 70; 2 at 75lb
2 squat cleans to 1 jerk at 135, 150, 160, 170, 175, 180lb
Clean pull: 3x3 at 205lb
DB military press: 3x8 at 40lb
Eccentric back squat: 3x3 at 185; 2 at 195lb

AMRAP 9:00 of:
5 DB thrusters 25lb
8 lateral box jumps 24"
10 pushups
Completed 7 rounds + 5 thrusters + 8 box jumps

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, 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

Swim

100m free in 1:50
1:10 rest
100m free in 1:40
1:20 rest
100m back in 2:40
2:20 rest
200m free in 3:55
2:05 rest
200m free in 3:55
1:05 rest
100m breast in 2:15

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

Swim

2x50m free
50m back
50m free
100m free
350m free in 6:00
400m free in 7:00
50m free

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