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.