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

Goalty, Mini

60min goalty, 30min mini

Goalty

90min goalty

Coaching

3 games at Brodown plus an intra-squad scrimmage to 7 in the last round during which I played in hiking boots. Super fun.

Goalty, Lift

90min goalty

Power clean: 2 at 145, 155, 165, 175lb
Power clean and jerk: 5x1 at 175lb
Clean pull: 4x3 at 185lb
Back squat: 5 at 174, 194; 3 at 204; 2 at 214lb
Single leg deadlift: 3x10
Upright row: 3x8 at 30lb
Incline situps: 3x10 + 2x15 GHD situps

Throwing

45min throwing with Mikey

Chalk Talk, Coaching

Did a strategy overview with Georgetown leadership, then a 2 hour practice

Lift

Hang clean: 2 at 50, 55, 60, 65, 70; 1 at 75; 3x2 at 70kg
Box jump: 3x4 at high box; 1x4 at high box plus 10lb plate; 2x4 at high box plus 2x10lb plate
Handstand pushups: 3x5; 1x4; 1x3
Split squat: 2x5 per leg to 2 cushions, 3x5 per leg to 1 cushion
Single leg broad jump: 5x2 per leg
Single leg hip bridge: 2x10 per leg

Mini, Coaching

60min mixed 3v3 mini

135min Georgetown practice, participated in the drills and scrimmages

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