Yoga

75min power yoga class

Yoga, Coaching

40min yoga

Attended the first recruitment pickup of the season for Georgetown, five mini fields of five on five and teams of ten plus. Took a disc to the face that drew blood. That was interesting. Played a bunch of spikeball afterwards at a team BBQ.

Yoga, Core

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

20min throwing and Angry Dave abs

Yoga

1 hour restorative yoga

Yoga

70min yoga at the YMCA, it had been a while and felt good to get my stretch on

Yoga, Conditioning

60min yoga

10-9-8-7-6-5-4-3-2-1 for time:
Pullups
GHD situps
Assault bike for calories
Finished in 17:05

Powerlifting Total

Back squat: 5 at 135; 3 at 155; 2 at 165; 1 at 175, 185, 195, 205lb
Bench press: 5 at 115; 3 at 135; 2 at 155; 1 at 165, 175, 185lb (PR)
Deadlift: 3 at 225; 2 at 245; 1 at 275, 295, 315, 325lb (PR)

Powerlifting total: 715lb (325kg) or 4.5x body weight
Olympic total: 360lb (163kg) or 2.3x body weight
Crossfit total: 655lb (298kg) or 4.2x body weight

75min intermediate yoga

Yoga

90min intermediate yoga

Recovery, Throwing, Yoga

1.75mi recumbent biking in 5:00
10min foam rolling, 10min mobility
60min throwing/coaching
90min intermediate yoga

WOD, Yoga

2.25mi recumbent biking in 6:30, 10min foam rolling
Double-under/muscle-up/kettlebell swings warmup

For time:
100m row, 5x(5 kettlebell snatch per arm 20kg)
200m row, 4x(5 kettlebell snatch per arm 20kg)
300m row, 3x(5 kettlebell snatch per arm 20kg)
400m row, 2x(5 kettlebell snatch per arm 20kg)
500m row, 1x(5 kettlebell snatch per arm 20kg)
Completed in 18:05
Rounds: 3:05, 4:10, 3:50, 3:50, 3:10

90min intermediate yoga

Recovery, Push Jerk, Yoga

5km recumbent biking in 9:30
30min foam rolling
2x10 kettlebell snatch 14kg per arm
3x25 unbroken double-unders
Muscle-up practice: 3, 2, 1, 3
Push jerk: 5 at 95, 115, 125, 135, 145lb

2500m row in 9:30 (500m splits: 1:50, 1:55, 2:10, 1:50, 1:45)
10min stretching

90min intermediate yoga

Recovery, Movement Prep, Yoga

2x2mi biking
20min mobility
20min SAQ/sprints

75min intermediate yoga

Front Squat, Mobility, Scandal Track Workout, Yoga

1.7mi recumbent biking in 5:00
10min foam rolling
Front squat: 3 at 95; 2 at 115; 1 at 135, 145, 155, 165, 175lb
30min mobility class

Met up at Cardozo with a few ladies from Scandal:
Active warmup
3x(300m run, 1:30 rest) (1:01.9, 0:59.8, 0:54.2)
4:00 throwing
3x(300m run, 1:30 rest) (0:59.2, 0:57.6, 0:54.1)
4:00 throwing
3x(300m run, 1:30 rest) (0:56.9, 0:53.0, 0:52.1)

75min intermediate yoga

Mobility, Oly, WOD, Yoga

30min mobility class
Power snatch: 5 at 45, 65; 8 at 85lb
Power clean and jerk: 8 at 115lb

4 rounds for time:
250m row
50 double-unders
Completed in 8:45
Rounds: 2:00, 2:05, 2:20, 2:20

75min restorative yoga

Mobility, Oly, Yoga

30min mobility class

Power snatch: 3 t 45, 65, 85; 2 at 95, 100, 105; 1 at 110, 115, 120, 125, 130, 135; 2 at 120lb
Power clean to push jerk: 3 at 115; 2 at 135, 145; 1 at 155, 160, 165, 170, 175; 2 at 160lb

15 GHD situps
15 double-unders
20 GHD sit ups
20 double-unders
25 GHD sit ups
25 double-unders

75min intermediate yoga

Mobility, Oly, Front Squat, Press, Yoga

30min mobility class

Snatch: 3 at 65, 85; 2 at 100, 105, 110; 5x1 at 120lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 4x1 at 160lb
Front squat: 1 at 155, 175, 185; 2 at 165lb
DB military press: 5 at 35, 40, 45, 50lb
Military press: 5 at 115; 4 at 115lb

75min intermediate yoga

Mobility, Unilateral Lift, Yoga

30min mobility class
15mim additional ankle mobility

3x10 bosu skater squat
5x5 hand raise handstand pushups
1x10 explosive skater squat
1x10 single leg Romanian deadlift to cable row 25lb
1x10 weighted lunges 20kg
1x10 single leg kettlebell Romanian deadlift 20kg
1x10 weighted lateral lunges 20kg
1x20 overhead walking lunges 20kg
1x10 single leg box jump per leg, landing on two feet

75min intermediate yoga

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

Recovery

30min mobility class
5k recumbent biking in 15:00
15min foam rolling/lacrosse ball
5x5 1-arm DB bench press 55lb
4x5 1-arm DB military press 45lb
3x10 DB shoulder raise 10lb
3x15 toes to bar

1.75mi biking uphill
75min intermediate yoga
1.75mi biking uphill

Presses, Lunges, Yoga

30min mobility class

1-arm DB bench press: 5 at 45, 50, 55, 60; 4 at 65lb
1-arm DB push press: 5x5 at 35lb

5 rounds for time:
10 pushups
10 throwing lunges
Completed in 3:15

75min intermediate yoga