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
Out-Work
Tuesday, June 30, 2015
Weight
Monday, June 29, 2015
Tuesday, June 23, 2015
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
Monday, June 22, 2015
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.
Sunday, June 21, 2015
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.
Friday, June 19, 2015
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.
Thursday, June 18, 2015
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.
Tuesday, June 16, 2015
Sunday, June 14, 2015
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.
Friday, June 12, 2015
Stone
Some light throwing
15# x15
50, 49, 49
Side lunge
35x5x3 each
Squat
315+band
3x7
Heavy KB side swings
106 x10x3 each
Thursday, June 11, 2015
Tuesday, June 9, 2015
Sunday, June 7, 2015
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!
Wednesday, June 3, 2015
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.
Tuesday, June 2, 2015
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.
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