A new 12 weeks

Week 12/Day 2-Weds
AM
A1)push press:140X15, 160X10, 180X7X2
A2)Pendlay row:140X15, 160X12, 180X10X2
B)ab stuff
*I am reminded that I hate AM+short rest interval workouts

PM
A1)rev grip bb curl:90X8X4
A2)OH ext:110X8X4
B1)bb curl:80X8X4
B2)OH ext:110X8X4
C)ab stuff
 
Week 12/Day 3-Thurs
A)hang hammer power snatch:130X4, 140X3X2
B)power snatch[1]+OH squat:160X5, 170X4X2
C)clean:180X2, 190X1, 200X1, 210X1
D)zercher squat:260X6, 240X8
 
Week 12/Day 4-Sun

A: clean (110 pds):10+power clean:10
--ss--
sledgehammer swings:70 swings
X2 30 sec RI between movements; 1.5 min between sets

B: Oly GM:180X15
--ss--
jumping rope:1 min
X2 30 sec RI between movements; 1.5 min between sets

C: power curl+press:110X15
--ss--
60 yard sprint
X2 30 sec RI between movements; 1.5 min between sets

D: push ups:100 total (weighted w/son on back=~27 pds)
--ss--
various ab movements:100 total

Sweating out McKewens, Rolling Rock, and CrownX~1 hour
 
Week 13/Day 1-Tues
A)open stone:4 throws; best=29' flat <--PR
B)42# distance; 4 throws; best=16'9"
C)28# distance:7 throws; best=34'2" <---PR (this was a freak occurance)
D)hammer:6 throws; best=53' flat <---PR
E)caber:6 tosses; 4 drops, 9:30, 11
F)sheaf; 8 tosses; best=~20'

I'm having a huge problem with my heavy weight for distance. And although I was happy about the 11 o'clock on the caber, I'm having trouble after the pick because I'm picking up to fast and overshooting and it's rolling over my right shoulder.

I switched from teh glide to the spin on the open stone and got some good results and my light weight for distance shot up but this was a freak occurance as the rest of my throws on it were between 30-32'.
 
Week 13/Day 2-Weds
AM
A1)push press:140X15, 160X10, 180X7, 200X5, 210X3
A2)Pendlay row:140X15, 160X15, 180X12, 200X8, 210X5
B)abs

PM
1 arm db giant set *each arm*
A1)floor flyes:30X15, 40X12
A2)concentration curl:30X10, 40X8
A3)rear delt fly:20X12X2
A4)pullover:25X20X2
A5)floor press:50X12X2
 
Week 13/ Day 3-Fri
A)PS[1]+OH squat:140X5, 160X3, 170X2, 180XF <--WTH?!
B)PC[1]+push press:160X8, 180X6, 200X5, 215X2 <--PR
C)PC[1]+f squat:200X10X2, 210X8

D1)1 arm db floor flyes:30X15X2
D2)hammer curl:30X15X2
D3)weighted crunch:30X15X2

Was not happy with missing the 180 power snatch. However, I was happy about power cleaning 215. No throwing tomorrow cause most of the guys are at a Game in Texas.
 
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Uh oh, I see those 2-a days! What is this football? lol.. Oh and you're sick for even considering OH squatting 180.. I tried 135 and looked epileptic.
 
lol, just trying to work on a bit of hypertrophy cause big muscles make me hawt. ;) At the moment, the OH squat is about the only squat I can really work up to a max on or heavy triples to singles...so ya' do what ya' can with what ya' given.
 
Evo those OH squats :eek: OMG!!!!! thats way more than my weight.... Good luck throwing for distance I'm sure you'll improve on that. Remind me to ever make you mad, I don't want to get tossed.. literally!!!
 
haha, Jenn...the only place I'd throw you is on my...oh sorry.:p

Week 13/Day 4-Sun
A)PS[1]+OH squat:140X12, 160X10, 175X6
B)PC[1]+push press:180X8, 200X5, 220X2<--F'n PR 200X4
C)Zercher squat:260X6X3

D1)1 arm db fly:45X10X2*
D2)1 arm db row:45X15X2*
D3)hammer curl:45X10X2*
D4)crunch w/25 pdsX15X2
D5)Russian twist w/25 pdsX10X2
*=each arm

That must've been the ugliest power clean I've ever done but I got it up and so it still counts. :) I'm kinda' psyched about also gettin the 220 for 2 reps on the push press. The 175 snatch was really ugly to, I could tell that 180 wasn't going to come up, so I left it where it was at.
 
Week 14/Day 1-Tues

A)open stone:10 throws; best=28'something"
B)28#distance:10 throws; best =32'something"
C)hammer:10 throws; best=53'something"

The guys had other priorities to take care of but I didn't want to miss a second day of throwing. I will say that throwing alone is not nearly as cool as throwing with others.
 
Week 14/Day 2-Weds
AM
A1)feet together military press:110X15, 140X10
A2)pendlay row:110X20, 140X15

B1)PC[1]+push press:180X8, 200X5X2
B2)pendlay row (alt sup&pro grip):180X12, 200X8X2
--to be cont' for PM workout--
 
Hey Evo I have a question about this workout.. One arm db flys?? Can you tell me the benefit of these, I am thinking bc you are working on a unilateral plane unstead of a bilateral one. Makes sense to me but then again I am still learning. I think I'm going to have to try these!! :D You have to quit tempting me with new ideas Evo, now you have to give me another lesson!!
 
A muscle worked unilaterally will always have a stronger firing...recruitment...however you want to look at it compared to a muscle worked bilaterally. You'll have to forgive me, I just got done with a HIIT session.

Oh and I only have one db handle, so any db stuff I do is going to be 1 armed at a time.:) But the movements are harder this way.
 
Ev-Just curious how your training was coming so I thought I would take a quick look and holy sh*t!175 pounds for 6 reps in the overhead squat?!Outstanding work.I'd be lucky to hit 115 right now.

Nice weight on the zerchers too.Keep up the great work!



Matt
 
Thanks, Matt. It's def a challenge and will teach you to keep your body tight and upright :D . The zerchers are an animal. I'd like to come train with you...the stuff you do is pretty damn cool.

And Jenn...I'd love you to come train with me...you'd have a blast!

I have decided I never want to train in a commercial gym ever again.
 
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Week 14/Day 3-Thurs
AM
A)quasi-HIIT:25 sec sprint, 40 sec jog, 1 min walkX3
B)ab circuit:
planksX1 min, double crunchX12, 1 leg up plankX30 sec, cross body crunchX12 each side, 1 leg up plankX30 sec, rev crunchesX15

PM
A)PS[1]+OH squat:140X10, 160X6X2, 180X4/ PC&P[1]:200X1
*I almost had a sec one up but as I was coming up, I lost my tightness and my arms lost lockout.

B)RDL:240X8X2
C)depth jumps:6X2

I have accepted my first MMA fight on July 8th...this should be interesting getting ready for a fight and a throwing competition.
 
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