Squat

Warm up
Row 5'

Clean
305x3x5

Squat
365x5
425x5
475x7

Good Mornings
225+40, 80 x10

Pullups
5x3

Rainbow

Bench

Jumps
24" x3x5 QR

Bench
225x5
255x5
285x10 (pad)

Blast straps
Pushups BW, +MM, +Ave x15, 10, 10
T, Y, W

Windmills
35x10
70x10

1arm row
Talon straps, 90x10x3

Deload

Deload week is all but over. Clean was solid at 365 and just missed 375. Deadlift was a nice 515 without too much trouble. Trying to get mentally ready for a solid strength phase.

Bench

Deload Week

70# KB jumps
3x3

Bench
135x5
165x5
205x5

KB Row
70x10

Press

Log Press
150
160
170
180
190
200
220 x5
240 x1
260 x1
280 Miss

Floor Press
worked up to 285x5

Bent Row

Core

Squat

Clean
355x1x4

Squat
345x10
385x8
435x13

Good Mornings

Plate Twists, Winds, Side Bends

Bench

Jumps

Bench
205x10
235x8
265x12 (pad)

Blast straps

Bent Row

Core

Press

Knee prehab, tke, side steps

Jerk
305x1x7

Log press
155
x10 c&p each
x10 c&p every other
x10 c&p every 3
x10 c&p every 4
x10 c&p every 5

Floor press
225x10x3

Bent row
225x10x3

Half kneeling band core

Squat

Clean
335x1x7

Squat
315x8
365x8
405x12

Good Morning
225x10x3

Pullups
handles x5x3

Very tender today. I had a TDAP and Flu shot this morning which made all my joints feel pretty terrible. I also had a fasting Dr. appt this morning, so didn't have a lot of energy. I was very happy to get through the main lifts today with decent drive.

Bench

Jumps
24" with 35# KB
x3x5

Bench
195x8
225x8
245x15 off pad

Blast straps
pushups x15x3
T's, Y's, W's

1 arm row
talon straps
90x15x3

Plate side bends

Press

Hit some press since I missed that day during the week. My knees were feeling it from the week so I skipped the jerk and went with more of a push jerk with the log

started with some shotput working on smoothing out the full spin. Still sucks, but I think it's starting to feel a little bit more normal.

Log press
150x10
170x10
190x10
240x1

Floor Press
225+40 x10
225+80x5
225+120x5

Hammer winds

Deadlift

Was off Thursday night so no press during the week

Jumps

24" box distance jumps up to 5'

deadlift

295x10

345x10

385x10

Front squat

315x3 +40, 80, 120

suitcase side bend

220x10x2 each

Bench

Heavy stick drills

Jumps
One hop to 24" vert
x3x5

Bench
180 x10
205 x10
235 x15 pad

Blast straps
Pushups
80# x10
60# x10
40# x10
20# x10

T, Y, W x20 each

1 arm row
Talon straps
135x10
90x10x2

Deadlift

Jumps
Progressive distance 24"

Deadlift
330 x10
375 x8
420 x10

Front squat
225+120# of chain
5x5

Core
Twists

Press

Jerk
305x1x7

Log press
150x5
170x5
190x5
220x5

Floor press
225x10x3

Bent row
225x10x3

Core work

Squat

Clean
335x1x7

Squat
355x10
375x8
425x11

Good Mornings
225+80# chain x10x3

Suitcase carry
115xa bunch

Bench

Jumps
24" box with 70# kb x3x5

Bench
205x10
235x8
255x10 (pad)

Blast strap
I's, T's, Y's
Pushups

1 arm row
Talon straps
90x10x3

Deadlift

Jumps
18" quick response

Deadlift
315x8
365x8
405x10
545x1

Front squat
225+120 chain x5x3

Overhead

Row 5'

Jumps
24" box progressive distance x6

Jerk
285x2x5

Log press
155x8x2
175x8x2

Floor press
225x8x3

Bent row
225x10x3

Plate twists
Bar twists

Fun pressing the log again, will keep with it, easier on the shoulders

Squat

Row 5'

Clean
315x2x5

Squat
315x8
355x8
405x10

Good Mornings
225+1,2,3 chain x10x3

Blast Strap Core

Plate Twists

Bench

Row 5'

Jumps
24" box, 35#kb x3x5

Bench
190x8
215x8
245x10 (off pad)

1arm row
106x10x3

Blast Straps
pushups x10x3 BW, 20#, 40#
T's, Y's, W's

Deadlift

Row 5'

Jumps
18" box quick response x3x5

Deadlift
315x10
355x10
405x10

Front Squat
225+40# chain x5x5

Core

Overhead

Row 5'

Jerk
265x3x5

Press
125x10
145x10
165x5

Floor Press
165x10x3

Bent Row
165x10x3

Yuck...press was awful, but I guess if you don't train it, it won't get better. Looking forward to making it get better.

Recovery

Recovery day...I am very sore

On a scale of 1-can't get off the toilet...I'm a, "need handrails to get off the pooper"

Rower x10 minutes
2222 meters

Stretching, but not aggressively. It's better to give the muscle fibers time to heal than to stretch aggressively prematurely in the process. Nutrition was good today, hopefully I'll be ready for tomorrow.

Squat

Awesome to train at Endless Possibilities with Sean Betz, no rower so did box jumps again for warm up. 24" x3x6

Clean
Worked up to 365ish for 2 singles with no catch (not on purpose, just didn't stay over the bar long enough to finish the pull) and hit a few singles at 355 with room to spare.

Squat
275x10
335x10
375x13

Good Morning
225x10x3

Band/physioball core twists

Russian Twists

Chipotle

Clean felt good, technique isn't on but still hit good weight. High rep squat is killer...going from 2's in season to 10's in high volume is quite the shock to the system.

Bench

Rower warm up
5' = 1100m

Jumps
Box Jumps 24" x3x5

Bench
155x10
185x10
245x7, x3

Blast Straps
Pushups x10x3
T's, Y's, W's x10 each

1 arm rows
106 kb x10x3


Yuck...supposed to do 10+ on last set of bench, but I was toast at 7 reps. Maybe need more rest time, but that was disappointing.

WOW, I got super busy and definitely was not up on logging my training. So I'll try to recap as much as possible before getting back to logging in the offseason.

Worlds:

Pleasanton, CA was awesome! I got in to town on friday and we took a bit of a tour around San Francisco before ending up at the competition hotel. Great group of guys and my first real international competition. I was fortunate enough to go up against a great group and ended tied with Matt Dougherty from Canada. It went, Dan McKim - US, Matt Vincent - US, Sebastian Wenta - Poland, Scott Rider - Great Britain, and then Matt and Myself followed by Sinclair Patience - Scottland, Berger Lambrecht - South Africa, Jeremy Hogg - Australia.

It was a 2 day games and I was pretty far behind in day 1 and I was starting to feel sick at the end of day 1 so it took a lot of doing to get from 8th to 5th in day 2. I was just a bit off on everything the first day and really killed myself. It was a great learning experience and I hope to get the opportunity to do it again someday.

Next was Estes Park. It took most of the week to recover from worlds, I was still pretty sick for most of it and couldn't breath or function enough to really train. We drove out to Estes which was really nice not to have to be pinned into a plane seat for hours. Sarah and I stayed in Longmont, CO which is where her dad grew up. It was great that my parents and my wife's parents were able to make it out and watch. It was the first Pro games and really big festival that they were able to go to, so that made it really special. I threw well enough to end up 4th with a battle between Jake Sullivan and I for 3rd. I hit a PR in the 28# weight throw at 86+ with a great flyer and a bit of a downhill toss. Caber started to feel better there and I think I am getting the hang of the run, just have to have a way better pull. Next season should be much better with the caber. I feel more confident with every pick that I make and really need to get a practice stick.

I was really fortunate this season to qualify for the US invitational national championship and Bethleham, PA. It's called the Celtic Classic and it is one of the premier games in the world. They center the entire festival around the 10 invited athletes and it shows. Huge crowds come out to watch and cheer and the hospitality is amazing. It was another 2 day games and once again, I didn't feel primed for this games. I was able to hit some throws when it counted and flubbed some that I should have done way better on. I PR'd in the heavy weight at 44+ and was able to make 4th place with a huge battle with Spencer Tyler for 3rd. Weight for height continues to crush me as I have height for significant improvement but can't quite get the weight to come back over the bar. Great games with lots of memories with amazing throwers.

Last games of the year was Kirksville, MO. Thom Van Vleck hosts these games and they are the longest continuously running games in Missouri. This was particularly special as his wife recently was diagnosed with a brain tumor and had surgery a few days prior to the games. Tough on his family for sure but we were happy to be there and provide at least a few hours of mental rest for them. I felt great coming in to this games and feel that I missed the peak. If I could have thrown as well at the Classic, it would have been a different outcome. Heavy weight felt amazing and I hit a huge throw of 49'1" which is the best heavy weight throw of anybody this year and 9" off the world record. Everything kind of clicked into place on that throw and I will definitely be chasing that number next season. I ended up 1st overall with my very good friend Nathan Burchett followed by Chad Gustin and Isaac Burchett for the day.

Overall, a great end to the season and one that leaves me very hungry for next year. Offseason training begins tomorrow and I can't wait to get into the gym with good focus and motivation.

Weight

Throga

56 x7
44+

Box jump

Jerk
225x2x3

Plate twists
35x5x3

Band rotation
Ave x10x2

Weight felt smooth and strong...very encouraging

Stone

15# open x10

Clean
345x1

Bench
315-band
3x3

Russian twists

Stone/weight

My good friend Nathan Burchett and his family were in town so we did some throwing

15# stone
Full x15

28# weight
Full x15

Squat
315+80# chain
2x3

Jumps

Core

Weight

28 x10
Slow and easy 80'

Yoga
Throga, headstands, etc

Stone

16# x15
47, 47, 47
Smooth and easy, no fouls, decent positions

Clean
300x1x5

Bench -ave
300x3x5

Core

Blast straps

Feeling better, more pop in the legs, good feeling in the rotation, just need to get my feet quicker.

Weight

Wasn't happy with yesterday's stone so I worked the MSA to get more separation. Hit 52, 51, 50 on 10 throws

28# x15
80

Box jump
24" working on a quick sink and pop
3x5

Jerk
225x3x5

Squat
315x3x5

Working everything with max speed. I don't feel as explosive recently. I may be over throwing, going for distance every day and max speed in the gym. I am going to tone things down, work on CNS recovery, and hit it hard at worlds.

Stone

15# open full x20
49

Jump squat
135x5x3
135x3x2

Clean
285x3x3 (real fast)

Bench
225+120# chain
3x3

Leg raises

Stone felt awful, kept rushing, footwork felt good but no separation. The throws that I did get separation on, no pop on the push

Stone

Spent half the day at my brother's doing landscaping work, digging, swinging the hammer, breaking up concrete, and the like. I was pretty beat by the end of that so I just hit some open stone when I got home.

16# x15
46, 45, 45
15# x3
50, 49, 49

Hammer

Throga

Hammer
16# x10
7 one wind
3 full
134, 133, 136? (Couldn't find the divot)
20# x5
124 best

Hang Clean
285 x3x3

Box Jumps

Plate twist

Band twist

Weight

28# x25
82, 81, 79

Box jump
34" x3x3

Jerk
225x3x4
275x3

Squat
315+80# chain
3x3

Kb swing
Outside BOS 106

Stone

15# x20
49, 49, 48

Jump squat
135x3x3

Clean
285x3x3

Floor press
225x5x5

Blast strap fallouts

Tossing in O-Town

Hit most of the events today except for  caber. Did about 5-10 throws each.

Braemar 39+
Open not measured, way too light, went slow and tried to stay in good positions.
56# 44+
28# 82+
HH 110+
LH 133+

Felt good but need a lot more lift and pop on the hammers. I feel like I should be able to go 120+ if everything lines up. Heavyweight was a surprise but felt awesome tody.

Throga!

Since I'm throwing in Omaha with some people that invited me to help with some coaching/technique, I just hit some solid thrower's yoga. I have a routine that I like to go through that hits most of the body parts needed to get in proper throwing positions. There are some emphasis points based on my personal physical impairments that I work in depending on how I feel. Someday I'll put a label on it and do some video maybe...

Weight

28x20
One turn best of 78
Full best of 81

KB jumps
70 x3x5

Hang clean
315x3x3

Side lunge
70# x5x5

Hammer

So, today I did an interview with a local news channel about the highland games! I went through a little history and then filmed most of the throws we do! It was a lot of fun, but I hope my technique was looking good!

After 2 hours of filming, I went home and:

Jumps
Box jumps x3x5

Clean
355x1x3

Squat
405+160# of chain x1
Also worked up to that by 3s

Plate twists

Band twists

Russian twists

Stone

18# open x15

Jump squat
135x3x5

Bench
315x3x3

Felt pretty dead after this, long day at work. Did some core and called it.

Weight, stone

Ok, So after the recap, here's what's been going on:

Got home on wednesday last week. Didn't do anything.

Thursday
Threw some light weight, hurt all over, did some cleans, went to sleep.

Friday
Stone
15# x15
Full spin ~50'
Bench -Band
315x10x3
Blast Strap Pushups
x15x3+40# chain
Farmers side bends

Saturday
Weight
56x10
last 3 over 40 (left knee was killing on the block, PFPS)
Jumps
35# KB x3x5
Hip work to help with PFPS

Sunday
Yoga-Throwers Flow
Hip work
Stone
18# full spin x5 working on easy separation, no real effort, just technique

Update

So, it's been a while since I have posted. Some crazy things have been going on and I haven't had time to really post a lot of my workouts. They have been a lot different due to some injuries that I have had.

After Chicago, my ribs were really killing me from the hammer. I had some chostochondritis that was really bothering me with the rotation, so I didn't do any hammer for about 3 weeks. During that time, I found out I had a last minute invitation to the Portland Highland Games which are pretty elite. Needless to say, I was pretty excited about that, but had only planned on training up to the Enumclaw championship. So I was going to have to cut short my training plan and figure out a way to get hammer ready for Portland. I had a few weeks of higher intensity training and then tried to cut it down for Portland. In addition, I also trained the hammer twice using one winds and easy finishes. This didn't seem to bother, but on my last 3 throws I really seemed to crank around and because of the change in biomechanics I really started to irritate the right sided facet joints in my spine. This really made the hammers hurt and also seemed to bother with the weights and stones. So I was a week out of Portland (a huge games and one I really wanted to show well in) and I can barely throw, I can't sleep, and my ribs are killing me. Needless to say, I performed poorly. I managed a tie for 5th but never really felt great. I had some OK numbers, but not up to where I would like to be. I shut it down the next week as I had the Claw the next weekend. All I did was easy warm ups, no hammer, no more than 10 throws each and was done for the week on wednesday. I had 2 big motivators for the claw. 1) I found out in Portland that I was only a few points away from qualifying for worlds (I had no idea) and 2) I really wanted to redeem myself in the eyes of some pretty important people on the west coast. I got into my own head in Portland and tightened everything up. I never throw as well when I get too intense. Since I'm still fairly new to the sport (relatively compared to my fellow competitors) I still have to really think about things as the muscle memory and mindless throws aren't there for me. If I get too pumped up, or too stressed about throws, I don't relax and loose my separation and my throws go to hell. This happened in Portland. So, I took my cowboy hat, tried to relax and enjoy the people I was throwing with in Enumclaw and let it all hang out. I managed 2nd place, threw a season best in the heavy weight and managed a 12:00 turn in the caber. This was all I needed to qualify for worlds!

Just have to keep it light, keep the throws feeling smooth, and keep trying to mentally stay relaxed but focused.

Stone

Wasn't planning on throwing but I felt like it...so I did

15# open x15
52, 52, 51

Plyo bounding single leg

Kb jumps

Band core rotation

Stone

18# braemar
44, 43, 43

Clean
315x2x5

Core

Weight

28x20
79, 79, 78

Felt good, the spine still hurts so I didn't push the distances

Jumps

Core

Hammer

16# x15
1 winds best of 115
Full 126, 125, 123

Squat
Heavy band resistance
315x2x3

Core/twists

The ribs felt good but the right side of my spine is killing me from this. My thought is facet joint irritation but it's aweful

Stone

15# open x20
51, 50, 50

Bench
Worked up to 405-band x3x2
Then 315-band x3x5

Core

Accessory

Weights

56x15
42, 41, 41
28x5
83, 82, 81

Jumps

Clean
Worked up to 375x1x3

Deadlift
500x3x5

Accessory

Stone

18# Braemar x15
44, 43, 42

Hang clean
315x3
335x1
355x1
315x3x2

Floor press
225+40x5x2
225+80x5x2
135+160x10

Blast strap +40
Pushups x15x3
Upper back

Bar twist

Side bend

Kb work 106

Weight

56 x15
42, 41, 41

WOB

Jerk
295x1x8

Squat
Worked up to 405+160# chain x3x2

Good morning
225+160chain x6x5

Hammer winds

Plate twists

Stone

15# open x15
53, 52, 52

Clean
285x2x5

Bench
375-band
x3x5

Pullups, pushups, side bend

Weight

28# x15
83, 82, 82

Deads
405+120# chain
x3x5

Some other things

Stone

18# braemar x10
43, 42, 41

WOB

Jumps

Floor press
135+120# chain

Weight

56x10
42+

Jerk
255x3x6

Squat
315+40, 80, 120, 160 chain
3 reps at each then 3x6 at top set

Suitcase hold
120# for a while each hand

Stone

15#x10
50, 50, 49

WOB
56x10

Clean
265x3x6

Bench
385-band
x3x6

Pushup, pullup, side bend
x10x3

Good first day back to higher volume training. 3 weeks of heavier training with less throwing volume leading up to the claw, throwing is focused on positions and balance.

Chicago Games

Overall, great games. I ended up 3rd but tied for 2nd. Really good throws all day bookended by poor open stone and very terrible WOB. Kept fouling out the front on the stone and again, left the weight out in front on the WOB. Need to practice that more. Got my first turn on a big caber at 1:00 on a 20', 120# stick. Next up is the Claw. Will do a 3 week block with more lifting to cue up the body and slightly decrease the volume of throws. Throwing is still the highest priority.

Restoration

Winding down the training week. Hit a lot of mobility and hip/core stability. Got a new soft tissue tool and did some work on quite a bit of scar tissue and trigger points especially around the ribs and rectus abdominus. We also did quite a bit of rib mobilizations in the clinic to reduce some of the pain. Now to keep the nutrition and hydration at the right level and hit it on all cylinders on saturday.

Weight

28# x15
80, 79, 79

Not bad, didn't try really hard due to the ribs but got a decent fling on my last 3 throws. Trying more to hit positions which feel pretty good.

No lifting to keep the ribs feeling good and the body fresh, however, I've been continuing with restorative training.

Hammer

14# x10
150, 149, 148
16# x10
125, 124, 124

This absolutely fucked my ribs. They have been a nuisance for the past few months but this really fired them up. I know what the problem is but it's not a quick fix and I need more rest than anything. Will try light weight tomorrow and see how it goes.

Stone

18# braemar
43, 42, 41

15# open
51, 50, 50

Bench
225-band
3x5

Tricep pulldown

Shoulder prehab

Weight

56 x10
42+, 42+, 42+

Box jumps
35x3x2
70x2x5

Jump squat
135x2x5

Weight felt good but need more speed. Just need to keep the positions solid and add some more zip on gameday. Also, just looked back and that was my best top 3 of practice for the 56 in...ever.

Stone

Some light throwing
15# x15
50, 49, 49

Side lunge
35x5x3 each

Squat
315+band
3x7

Heavy KB side swings
106 x10x3 each

Weight

56 x25
41, 40, 38

Hammer

16# x20
127, 128, 130
20# x10
118, 119, 122

Plate twist
35x10x3

Jump
KB jump 35x3x6

Stone

15# x15
50

Clean from floor
315x1x4
Clean then hang clean
315x1x3

Bench
315-band
10x3

Side bend
45x15x2

Blast strap:
Scarecrow
Row
Pushups
Fallouts
Obliques

Bellingham Games

PLANE RECAP:
Great games. Bellingham is one of my favorite games. Great guys to throw with, AD Brett Lathrop and Pro Liaison Jay Big Daddy O'Neil are top notch, and always a beautiful location.

I had a relatively good day overall. I was able to hit enough marks to take 1st overall. 2 areas I wasn't happy with were the heavy weight and sheaf. I can tell that I haven't been training heavy lower body as my legs just don't have the pop on the HW that I need. Best was a 39' throw. I have lots more but rhythm was off and felt slow. I think I was rushing the first turn. Made the same mistake in the LW but fixed it in time, hit 80+ so more than happy. Missed the sprint as I was drifting to the left but decent finish. Sheaf just ran out of gas by 31'. Stones were an unexpected bright spot however. First time 50+ in the OS in quite a while. Felt smooth with the return to rotational throws. Braemar was also much better than the first part of the season.

Also, I get my name on the "heaviest perpetual trophy in the games". After I saw Ryan Stewart hoist it last year, I was so pumped to get a better crack at it this year. Team USA wins the border battle.

Chicago in 2 weeks. Should be great competition and a new location for me!

Weight

28# x20
82, 82, 81

Feeling smooth but still need more speed at the finish...legs are still tired

Clean
315x2x3

Jumps
Side box x3x5

Russian twists
35x10x3

Last heavy day before Bellingham...should be a great competition, lots of great throwers.

Stone

18# braemar x10
43, 42, 41
15# open rotational
52, 51, 49

KB discus throw
10#x15

Bench
315-band
3x5

Horizontal plate swings

Stone feels better, really need to get after these in Bellingham.

Hammer

30 throws
14#x15
16#x15
125, 125, 124

Jerk
275x1x5

Plate twist

Not bad for my terrible hammer. Feeling pretty run down, need to work hard this week to continue to improve from a recovery standpoint.

Weight

56x30
1 turn x10
Full x20
41, 41, 40

Box jump
24" 35# x3x5
36" x3x5
24" 70# x2x5

Side lunge
135x5x5

Bar twist

Side bend

Legs feeling beat...not a lot of pop on the throws.

Weight

30 total throws
33# x10 one turns
33# x10 full
72, 68, 68
28# x10 full
82, 81, 81

Jump squat
135x5x5

Bench
+band
225x3x5

Core twists

Not bad, legs are feeling it from the throwing. Not sure but I think that may be first top 3 throws 80+ in practice... At least moving in the right direction on the overweight throws. Hopefully it continues to transfer

Hammer

14# x21
153, 153, 151

Squat
+band
135x2x2
225x2x2
315x2x2
405x2x2

Plate twists
35x10x2

Stone

Open stone MSA
15x35
52, 50, 50

Clean
355x1x4 no catch

Bench
225+band
x3x5

Plate side bend

Rotational throwing is seeming like a good change right now. I can handle more volume and I have much better separation than previously.

Weight

61# weight x30
38, 37, 37

56# x7
42, 41, 41

Jumps
70# x3x5

Core

Also messed with the stone MSA and hit 50' with the 15.

Stone

18# x15
Really started raining and legs were still shot from yesterday.

Bench
135+band x5x8

Shoulder rehab

Leg raises

Hammer/weight

Weight
28# x30
82, 82, 80

Hammer
20# x21
124, 123, 121

Jump squat
135x5x5

Jerk
315x1x3

Bar twist

Plate twist

Arlington Games

Finished up later last night with my first time throwing at the Texas Scottish Games. 1st overall with some good hammer PRs. My stones still are my weakest points so it will be a hard 4 weeks of training to bring those up. I was able to hit some good marks when I needed to in the weights working from behind in both weights to win. Sheaf was also a must win to keep the lead and I set a field record at 32'7" (by 1 inch...Ha!) Great time with some great guys throwing, hopefully I will get to come back! Back to work before Bellingham first week of June!

Weight

Since I tore the shit out of my hand, training this week has sucked. I have been doing a lot of push and core work to get my hand to heal. If you are too stupid/stubborn to not change what you need to when you need to for the ultimate goal of throwing far then you need to seriously reevaluate your goals and choices.

Weight
28x7 just to get the feel for the wet trig as it will most likely be wet and windy in TX. Also wanted to spare my hand any undue stress before the games

81, 80, 79

Core twists

Glide starts...need to get a lot of separation in this event to do well.

Hammer

20# wire x10
114, 107, 102

14# wire x20
146, 144, 142

Since it may be storming later in the week and it is decent now, I hit some stone as well

18# x15
46, 45, 45

15# x10
49, 49, 48

Bench
Rev band/pad
315 x3x5

Plate twist
35x10x3

Plate wind
35x10

Box jump
R side land

Side jump
35x5x3

Weight

Last heavy throwing day before Arlington
56#x24
42, 40, 40
Need to slow down the entry and finish faster

Box/KB jump
70# 2 jumps, drop weight on 3rd and go for max speed to the box

Side jumps
35# x5x5 each

Russian twists
35x15x3

Stone

Jumps first
35" box x3x2

18# stone
10 power 41 long
20 full
44, 44, 44

Clean
225x3x2
315x2x2
335x1
355x1

Jump squat
135x5x5

Fallouts
x10x3

Stone

Open stone
18#x30
42, 42, 41

Still sucking at the stone...timing is way off and not staying wrapped. I took video of every third throw and we'll see how it looks. Hopefully I can start making some progress here as stone and caber are really holding me back.

Bench
Rev band/pad
315x5
404x5x2
365x5x2
315x5x2

Plate side bend
35x10

Hammer

20# x25
101, 99, 98
16# x8
127, 125, 125

Plate twist
35x10x3

Plate wind
35x10x2

KB jump
70# x5x4

Weight

Weight throw
33#x30
69, 68, 68
28#x3
80, 80, 79

Lateral lunge
135x5x5

Band squat
315x3x4
404x3

Weight felt good at the 33, but need a better finish

Stone

18# open
41, 41, 40

Felt slow and still sore from Sacramento.

Bench
365x5x3 rev band/pad

Lunge
Fwd 135x5x5 each

Sacramento Games

Just finished the Sacramento games, and, as is customary, here's the plane write-up:

Good field of guys, Matt V, Andy V, Dan W, myself and the rookie, Rob M. I had a good day and even with my terrible stones and caber managed 2nd. Braemar stone in the 38 range, open terrible at 44+. HW was much better, after fouling the first and re-starting the 2nd hit a good throw of 42+. LW was not a great flier but nobody over 80. 77 or 78+ for 2nd. Hammers felt much better. I've been working on the finish and block and it seems to be paying off. Heavy 110+ and light at 131+ both PRs. Sheaf, WOB at 30 and 16. Good numbers but I'll need to bring those up to stay competitive later in the season. Caber didn't turn but felt more comfortable on my last throw.

I have a week off before Arlington games. Should be a fun field of guys to throw with.

Weight

Light weight
80, 75, 75

20# discus power throw

Plate swings

Kb jumps
70x5x3

Core

Stone

Open 15#
47,  47, 46
Still not feeling much separation. I know what is wrong but still need a lot more reps to fix it.

Bench
Rev band 315x3x5

Plate side bends

Footwork drills

Hammer

20#x20
101, 100, 98
16#x7
127, 126, 123

Plate twist
25x15
35x10x3 each

Plate winds
35x10x3

Russian twist
35x20x3

Band clean
Ave x5x3

Shoulder prehab

Shot toss

Yoga

Weight

Weight throw
28x20 79, 78, 78
33x10 68, 65, 65

Box jumps
24" side-side x3x5

Side Lunge
135x5x5

Side swing
70# x10x4 each

Hammer

16#
129, 128, 126 long
Felt better, keeping on the R and really ripping around. Still need more legs and longer arms. Best ever with that hammer in practice though. 20# hammer 94' long

10# standing discus throw x5

Plate twist 25x10x4

Russian twist
35x20x3

Stone

15#
48, 47, 45 long
Feeling a bit more separation but still feels slow, will see what the video shows but still having trouble staying on the right side and really lifting with the right leg.

Bench
Rev band/pad
225x5
315x3x5

Box jumps
2-1-1 x3x6

KB jumps
70 x3x5

Weight

56x10
41, 39, 39
61x5
33, 31, 30

Box jumps
24" x10
Side 20# x3 each

Jump squat
135x5x5

Stone

Took about 40 throws with the 15
48', 48', 47' longs
Feeling better separation but need longer push from R leg

Bench
Rev band/pad
405x5
315x5x3

Weight

Too windy and wet to throw outside
Full throw-no release inside

33x10
38x10

61x10

Side lunge 135x5x5 working on an active R leg up on ball of foot and explosive side lunge

Bench
225x3x5 as fast as possible

Core
Russian twists
35x15x3

Drills

Stone drills
Right foot turn/hops
Fence drills

Working on separation and getting comfortable turning R. Not comfortable with that motion since my last knee sx

Hammer
Winds with strapped 20

Working on pushing the ball across the front and catching behind while staying long.

Stone/hammer

Threw stone Mon night but was late and kind of dark but the 18 went 40+ feet. Still no Right leg action. So I threw some stone drills before hammer...in the rain. Nothing great

Clean
335x1x7

Jerk
225x3x2
315x1

Stone drills

Core

Misc

No throwing today but did work on some technique. Working on keeping the weight back on the R in the glide and getting my R foot turned.

Box jumps
Unilateral landing on ball of foot

Jump squat
135x5x3

QR pushups

Bar on hole 17

Plate side bends
Plate winds

45xabunch

Stone

Stone
40 throws. Video shows early weight shift and flat right foot. Also need to keep left rigid. So no hip action during the throw.

Also hit some light hammer one winds with long of 114

Clean
Max speed, no catch at 225x5x5

Jerk
135x5x3

Weight

30 total throws
20 at 28# best of 77, 78, 79
10 at 33# best of 63

Box jumps

Bench
225x3x5

Side lunge
135x5x5

Not bad, sloppy trig but footing seemed ok. Felt good with the heavier implement. Going to be good to add that for progression. Need to get better at the power position and turning the right foot

Hammer

Light hammer
30 throws; 20 1 turns, 10 full
Long of 124, 120, 120

KB throws
L side finish 10# x10
R throw 10#x10

Box jump

Jerk 225x3

Jump squat
135x5x5

R side obliques really hurt, we'll see how they recover over the next few days...knees handled jump squat with no pain. Need to work on a strong finish with the hammer, I get out of position with the full throw and don't get as much on it.

Stone

Since I threw a bunch of stone yesterday, today was back in the gym for some new ass workouts

KB jumps
70 x3x5

Clean
Full pull, no catch as fast as possible (afap)
225x3x5

Standing bench
95x5x4

Lunges
95x10 each direction

My body is liking the transition to more throwing, my knee is feeling better and my wrist hurts less...alternatively however, throwing muscles hurt more...which is probably a good thing

Hammer

Light Hammer
Full throw x20 range 80-90% = 110-120'
Threw into a stiff wind but most of my throws were in the range. Didn't feel a lot of pop in the finish and was blocking poorly so I did 15 single winds with focus on a snappy finish and put some mustard on the last one and hit a solid 109' so I know my winds are taking me out of a good finish position. That will be the main focus in the next 4 weeks

KB Plate twist
20# x10x2

KB L and R arm hammer finish
20# x8x2

Stone

Stone throw x30 Range 43-47'
Glide full throw 6 sets of 5
Video every 5 throws shows that I'm shifting weight too early and not getting any right leg action into my throws. Also, per usual, the left side block needs to be sharper.

Wheel drill x10

KB throws height, distance, rotation

QR pushups

Weight

Weight turns
Too wet to throw outside so I did full throws minus the release

30 total
28x10
56x10
61x5
66x5

KB jumps

Core work
Plate twists
Plate winds
Plate tilts

Tough to get a good feel on the weight but the sprint felt good and I had good connection with the weight and balance on the floor.

Sheaf

Sheaf toss
20 reps at about 75-80% effort

Side snatch kb toss
10# x15
20# x5
R side kb slam
20# x10

Side lunge
45# x10 QR

Russian twist x20x3

Stone

Stone
15# x10 front
16# x10 front
18# x10 front, x5 wheel
All between 80 and 90%

10# kb throw
x10 height
x10 distance

Box jumps

Shake it out

Weight throw
Easy throws 28# x15

Stone
Easy throws
15#
Front x 10
Wheel x10
Full x5

Core

Rower 10' 2:30/500

PHX games

First games of the season in the books. 3rd overall among tough competition. My goal was at least 90% of last season bests and I think I hit that in everything except the open stone. The transition to the glide will pay dividends down the road but there are some growing pains currently. Left home at 3am this morning and I'm on the plane home to get back home around 1 tonight. Long day.

The most encouraging part of today was that I threw just slightly less than last year at this time but feel physically much more in-shape. Upcoming will be a solid 3-4 weeks of training then the Woodland games. Looking to add 2-3% on my throws and begin to work on throwing in a "range" of percents during practice.

Clean/throw

Warm up
Jump rope, quick feet/coord

Throws
Stone
  Drills
  Stands
  Full 80-90% range
Light Weight
  1 turns
  Full 80-90% range

Hang clean
285x3x3 max speed

Core

Jerk/Squat

Warm up
Rower 500m x3 under 2' 500

Mob

Throws
Open Stone

Jerk
315x1x3

Squat
Ave band +
315x3x3

Acc

Clean/Bench

Warm up
Jump rope

Mob

Plyo

Clean
315x1x5

Bench
Rev band ave
315x3x3

Acc

Pre-season walk through

Before a big games (or in this case first game of the season), I have found that it helps me to do a walk through type practice session. I haven't thrown a full games since late September so I don't have a great idea of where I am in terms of conditioning and really even distances in the throws. The past three weeks have been mostly technique and not full throws so I wanted to walk through at 90% and see.

I made a chart with distance % of my best throws last season and use it as a training tool to stop myself from focusing on distance and work more on technique which has helped tremendously. I was able to hit 90% in all my throws today while staying relaxed. This type of "walkthrough" is great for building confidence and sets a baseline for what I would like to get out of the games. If all my throws are consistently over my 90% mark then I am in great shape for early season games. As June and July roll around the minimum acceptable performance progresses to 95-100-100+%. After throwing, I worked up to 500x5 rack pull and core work

Clean

Warm up
Form run

Throwing
LW
OStone

Clean
315x3

Acc

Jerk/Squat

Warm up
5min rower 1200+ m

Prehab/rehab

Throwing
Ostone
Hammer

Jerk
315x1x5, x2x1, x3x1

Squat
+ave band
405x3x2
315x3x3
225x3x3

Hip is still bothering on the stone. Pretty sure it's a strain of the ERs from the IR I've been working on on my glide from the back...going to put in a lot of work in the next few weeks to fix it befor PHX

Clean/bench

Warm up
Jump rope x5 min

Prehab/rehab

Plyo
UE QR pushups

Clean
Worked up to 365x1 post sx PR

Bench
Rev Band-Pad
365x3x7

Acc
Blast strap work/triceps

Pre-season start

Officially started the pre-season block of training on March 1 so the big change is that the focus now shifts away from strength and moves into more power/speed/specific sport training. So I'll be decreasing the load on things like the band squats and bench and spending a higher % of work time on the Olympic lifts, plyo, etc. Accessory work will still be in the mix but with more emphasis on balancing me out and specific strengths for the throws.

So: This past week was spent getting back into some technique work on the throws and they feel decent, about as well as they should for not touching an implement in 4+ months. Light weight in the low 80s, heavy in the low 40s and open in the mid to low 40s (where I need most of my work) hammer is untested as I really need to start from scratch and the ground has been too hard to work with boots.

First pre-season game is Phoenix on March 20th, looking forward to knocking the rust off

Bench

Warm up
Jump rope

Prehab/mob

Plyo
Bar pushups
3x7

Clean
335x1x5

Bench
Rev band
405-ave x5x3

Pull

Warm up
Jumping jacks

Plyo
Jumps

Rack Pull
work up to 500x5x3

Good morning
315x10x3

Core

Overhead

Warm up
Jump rope

Re/prehab

UE Plyo
explosive pushups
bar twists

Hang clean
315x3x5

OHP
seated reverse band
225+monster mini x1x5

Acc/core

Squat

Warmup
Rower 5' 1250m

Mob/rehab

Plyo
Box jump 24" +34#

Throw
Open stone
Stand x8, full x5

Jerk
Worked up to 345x1
Post sx PR

Squat

405+ave band x3x4

Acc/core
Kb

Dealing with a possible stress fx in the L wrist and dinged up the L knee with cleans yesterday...felt it today with box jumps and squat but ended strong

Bench

Warm up
Jump rope

Mob/prehab

Plyo
UE QR pushups

Clean
355x1

Bench
Rev band ave
405x3x5

Pull

Warm up
Rower 5 min 1300+m

Lower plyo
Box jump quick response

KB
Snatch
106x10x3
Swing
106x10x3

Pull
Below the knee worked up to 500x1

Acc/core

Overhead

Warm up
Jump rope

Rehab/mob

UE plyo
Med ball

Hang clean
325x3x5

Seated press
Rev band Monster mini
Worked up to 215x5

Core/Acc

Squat

Warm up
Rower 5 minutes 1300m

ROM/prehab

LE plyo
24" box jumps +20#

Jerk
315x1x5

Squat
Worked up to 500, felt solid so did 500x6
315+ave band x3x3

Acc
Row
Kb swing

Core
Blast strap fallouts

Bench

Well, I've been training, but my left wrist has been pretty messed up so I spent last week feeling it out and seeing what worked and what didn't.

Today:

Warm up
Jump rope

Mob, rehab

UE plyo
Bar pushup
Bar twist

Clean
325x1x7

Bench
Rev band, ave, off pad
405x3x5

Acc/core
Blast strap pushups
Kb towel swing
Pullups

Overhead

I'm changing things up a bit to keep me more on schedule with workouts, I have been having trouble focusing on training which happens to me every once in a while so I find that if I set time limits to individual portions of my training day, I hit it harder with more focus.

Warm up
Mob, ROM

UE Plyo
Med ball push

Hang Clean
315x3x5

Overhead
seated reverse band monster mini
185x5x5

Accessory

Core

Squat

Warm up
Jump rope

UE Plyo
Pushups to plates x3x5

Squat
Ave band
405x3x6

Accessories

Bench

Warm up

Clean
worked up to 365x1

Bench with pad and board
365x2x5

Accessories

Squat

Warmed up with hip mobility and quad tendon warmup

Back squat
Worked up to a single at 565 then
315 with ave bands for 8 triples

Good mornings
315x5x5

Acc:

Pullups
Seated kb press

Bench

Bench
Still using airex pad and 1/2 inch board
Worked up to 405x1 which is a PR for that set up. Then hit 315x10 and 225x10

Acc:

Bent row

Blast strap planks

Cleans

315x1x30 on the minute

Bench

Row 5' 1100m

Bench with pad and board
Worked up to 365x3x3
225x10x3

Cleans

Row 5' 1200+ meters

Clean
Worked up to 335 for a single every 1:10 for 25 rounds. This sucked and I missed probably 5 but hit the last 2.

Overhead

Row 5' 1100+ meters

Overhead press
Worked up to 225x1x5

Blast strap pullups and pushups

Squat

Row 5' 1200+ meters

Plyo

Squat
Worked up to 555x1
Band 405+ave x3x4

Footwork

Overhead

Row 1000m

KB OHP 100 reps total, 50 each arm

KB Row 40 each arm

Leg raises 60 total

Looking to add more unilater upper body work to improve core bracing

Row

Rowed 30 min to reduce soreness and stiffness in the legs and back. 6061 meters total.

Christmas and new years

I was able to get 3 training days in a week over the past few weeks. Nothing too crazy. Here's the highlights

Squat worked up to 545 then 405x3x4 with ave bands

Bench worked up to 395 for a double with pad and 3/4" board then 315x10 with pad

I also did a day with clean at 315x1x30 with reps on the minute.

Solid training. I have also been hitting quite a bit of plyos as I transition into the power phase of the offseason. Will try to keep things updated over the last 8 to 10 weeks of training.