20# x25
101, 99, 98
16# x8
127, 125, 125
Plate twist
35x10x3
Plate wind
35x10x2
KB jump
70# x5x4
Out-Work
Thursday, April 30, 2015
Tuesday, April 28, 2015
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.
Tuesday, April 21, 2015
Saturday, April 18, 2015
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
Thursday, April 16, 2015
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
Tuesday, April 14, 2015
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
Saturday, April 11, 2015
Friday, April 10, 2015
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
Thursday, April 9, 2015
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.
Wednesday, April 8, 2015
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
Sunday, April 5, 2015
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
Saturday, April 4, 2015
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
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