Log

28wfd x30

Quick feet ladder

Side jumps

Log Press
160x5
180x5
210x5

Floor press
225x15x2

Core
Rainbow
Physioball supine arcs

Squat

So...took last week off to let my elbow recover. I wanted to be a badass and train anyway but infections are nothing to mess with. Last thing I need is to end up in the hospital with MRSA. So I swallowed pride and rested.

Doc gave the all clear so I hit it hard today.

O stone
x30
56 wfd
x20

Vertical jumps
x10

Clean
225x3
255x3
295x3x3

Squat
375x5
425x5
485x5x2

Side bends
120x10x2

I adjusted my training back to 531 with a twist. The focus is speed, so I dropped my "max" down about 20# and based everything off of 90% of that. Instead of max reps for the final set, I will stop at the prescribed reps, and auto regulate on the number of sets performed. This will be based on how fast I feel. A tendo would be perfect here, but thats lots of $$$. Clean and jump squats will be based on Prilepin's as per usual.

My elbow!!!

Ok...trained tuesday and felt pretty good. Tuesday night, my elbow started hurting but I assumed that I just irritated it during training. About 1:00am I woke up to it just screaming at me. I thought I might have really screwed it up. I was thinking a tendon avulsion or olecranon fracture (I was still mostly asleep!) After a fitful night of sleep, I got up and actually looked at it and there was my elbow, the size of a baseball and very red/angry. I knew it was infected and after kindly persuading my doctor to see me ASAP, got on some antibiotics and am finally starting to feel better. I rowed tonight to avoid strain on the triceps but still get blood moving and hit 3200m in 13'.

Weight

28# x20

Jumps
Lateral shuffle

32" box x3x5

Clean
315x3x5

Squat
405x3x5

PhysioBall plate twists
35x10x2

Side bends
110 x10x2

Stone

Open stone
15 x30

Jumps
5' to 24" x3x3

Bench
285x3x5

Blast straps
Pushups x20x3
Ts Ys x15 each

Plate twists
45x10x4
Russian Twists
35x20x2

Shake out

Sunday afternoon shake out

Throga

Foam Rolling

Dynamic recovery

Open stone
30 reps, best of 47
   not great, but got better as the session progressed. Still needs a ton of work on the full spin, but            there is a lot of potential there I believe. I took some video and will try to link to it.

Clean

Heavy weight and O stone

Clean
325x2x5 hang

Core

Squat

Jumps
24" with 35# on R

Clean
325x2x5

Squat
535x2x5

70# weight winds

Bench

Jumps
5' to a 24" box x3x5

Bench
325x2x5

Blast Straps
T, Y, W
Pushups +1 monster mini per set x10x4

Plate twists

Hammer

First hammer session, took the 14 wire, 16 scot, and 20 wire to the middle of nowhere

Only one winds for the day
Best of 111 (snuck a two wind for 120)

Good to feel the movement and finish with the hips and legs

Log press

Quick feet ladder drills

Lateral jumps
x5x5

Log press
220x3x5

Floor press
135x10x5 QR

Core
Sidebends

Squat

HW x15
Best of 42

Jumps
36" box x3x5

Clean
Hang 315x3x5

Squat
505x3x5

Good Morning
315x10x3

Heavy core
106# weight swings

Bench

Jumps
5' broad to a 24" box
3x5

Quick feet
Power position

Bench-pad
225x5
245x5
295x3
335x3x5

Blast straps
Pushups x10x3
T, Y, W

Plate twists
45x10x6

Starting to get excited to get out and throw! I was able to do a little this weekend and hit 50' in the stone, 42+ HW, 78+ LW. All really good for the first throws of the year. Light weight felt pretty slow and really just off.