Stone

25+# braemar
20 reps

Bench
+ave band
135x3x2
225x3x2
315x3

Blast strap
Ts +2 chains
Pushups
x10x3

Plate twists
Plate winds

Weight

56# WFD

10 1 turn, 15 full

Tried to stay smooth with all throws, very fatigued by the end, still managed 40'

Rack Pull

worked up to 405x5x3 with speed

Side bend

Farmers handle 200x10x3

Good day, legs are dead but a few of the HW throws felt decent. Need to remember some key points and finish strong. Hopefully, on good legs, it will fly. I have to keep remembering that I'm not training for games now, but in July-Sept

Stone

Open stone
Wheel x10
MSA x10
Full x15

Snatch high pull
to stick set a shoulder height
225x5
315x3x2 (missed all 6)
275x3x3

Bar OH twists

Weight

28# WFD x15 1 turn, 15 full
56 WOB x10

Log Press
Worked up to 240 for a few sets of 5 then 270 for a single, then a miss at 290 followed by a few more sets of 5 at 240

floor press with quick response up to 275

Core
Russian Twists 35#

Squat

Still pretty sore from Sunday...just wanted to see what I could handle today.

16 Hammer
1 winds x20
Full x3

Clean
315x3x3
335x3x2
355x3x1

Squat
405x3
495x2
515x2
535x2

KB swing
106x10x2

SB
115x10x2

Decent day, good intensity and I was happy the body was able to handle the load.

Bench

Day after the first games of the season, so I'm pretty beat up. I managed to pull out the win, but some events didn't go as well as I would have liked. I did throw better in a few events for this part of the season, so that felt good.

Braemar stone
25# x20

Bench
225x10
275x5
315+Ave x3x3

Blast Straps
T,Y,W
Pushups x10x3

14# hammer winds

Not a bad day, knee is jacked up as per usual so I didn't do too much explosive work. I felt as good as I ever have after a games, so I'm pretty happy with my conditioning except for feeling pretty gassed after the caber. Will do some intervals to build that.

Squat

So...supposed to squat today, really windy and my knee feels like shit. So I just threw and did some core work.

56# WFD 8 throws to get to 42'

LH 15 throws. Used the nitrile gloves, great grip, really felt like I could rip it with my one winds. Did 3 full throws and felt good balance at about 85% effort. Hopefully, I can keep the one winds going and add some speed to them as the season progresses. Staying balanced on the hammer throws is really the most important thing for me, especially when it comes to the heavy hammer.

Bench

Hit open stone first

Took me 11 throws to get to 50'. This is actually pretty good for me at this point as I develop more consistency in the full spin.

Bench
275x5
305x3
335x1

Blast straps

Core

Taking it easy this week. The body is feeling like crap, not sleeping well due to the little one and with the additional throwing volume, I want to stay healthy as main priority. I like keeping track of how many throws it takes to get to a minimal acceptable distance for me. It's a good mind game to really let it out and try to get that number down. I won't do it all the time as it is not a disciplined way to structure practice, but it is a good way to gauge where I am in terms of being more automatic with the throws.

Last week

Not a bad week in the books. Started my new program with the autoregulation on the number of sets. It went well. I downgraded my volume so that I could get more work in the throws. Can't remember the numbers, but got open stone x30, HW x20, Braemar x30, and 56 for height a few days