Throwing for Tulsa

E

evolution

2
Arlington pics here: http://www.fitness.com/forum/showthread.php?t=13749

Sept 17/18 is the Tulsa Games.

Week 1/Day 1-Mon
A)PC[1]+f squat/zercher advantage:185X12/8, 205X9/6X2
B)PC[1]+front 2 back military press:130X10X2
C1)1 arm db press:70X14X2
C2)db curl:30X15X2
C3)L-lateral raise w/ext rotation:30X10X2
C4)rear delt fly:30X10X2
D)double crunchX15X2, 1 leg+1 arm up plank:30 secX2
 
Week 1/Day 2-Weds

A)1 arm bb snatch:100X1X3
B)hang hammer power snatch:130X1X3
C)clean&jerk:180X1X5
D)Oly GMs:200X8X3
E)Pendlay row:180X8X2
F)1 arm db bench press:100X5X2
G)rev grip bb curl+press+ext:100X6, 80X10
 
Evo, do you plan on throwing more during the weeks heading up to Tulsa or are you gonna keep same schedule as before ??
 
jpc1058 said:
Evo, do you plan on throwing more during the weeks heading up to Tulsa or are you gonna keep same schedule as before ??
Click to expand...

Yeah, I'm gonna throw more. This week is lacking in throwing so far but I'm gonna step on it. What I'm going to do is incorporate a lot of footwork and hip drills on my 'off' days and I'll have Tues/Sat of throwing. Then on the days I lift I'll do a few heavy weight distance, hammer, and heavy weight height throws...like 3-4 throws for each.

The throwing is the most important thing so this way with this schedule I get some sort of throwing reinforcement just about everyday. While getting stronger with the weights is cool it doesn't mean I'll throw further.
 
Week 1/Day 3-Fri

Used the university gym since I had to run up there and get some paperwork and a book. It's a pain in the ass though since it's an hour to an hour and a half of driving time depending on traffic.

AM
A1)F squat:185X10, 225X5, 275X2, 295X1, 305X1, 310X1 <--PR, 315XF
A2)hammer curl:40X10X2, 30X12X2, 25X15X3
*Nice...I'll take a PR on front squat without having worked any heavy front or back squats in awhile. I assume that working with the OH squats and zerchers has helped.

B)Push press:155X5, 185X2, 205X1, 215X1, 225X1, 230X1, <--PR, 235XF

C1)cable row:180X8X3
C2)cable fly:5th settingX15X3
D)sweating out Mickeys from the night before.

PM
Lots of hammer drills, lots of weight for distance footwork drills, 55# db for height throwsX8
 
Week 1/Day 4-Sun
*rep day
A)back squat:255X12X3
B)alt front to back military press:125X12X2
C)chest supported bb row:145X15X2

D1)1 arm db bench:70X15X3
D2)neutral grip pull ups:BWX8X3

E1)RDL w/shrug:225X12X3
E2)db l-lateral raise w/ext rotation:25X12X3

F1)bb curl:90X12X2
F2)bb OH tricep ext:100X15X2
F3)1 leg+1 arm up plank:BWX1 minX2

Starting Tues I'll be hitting the throwing and throwing drills a lot more.
 
Week 2/Day 1-Tues
A)56# distance:5 throws; best-15'9"
B)28# distance:5 throws; best-35'8"
C)sheaf: 8 tosses; all over 18'
D)56# height:8 tosses; best-just over 9'

Week 2/Day 2-Weds
A)hang hammer power snatch:145X1X5
B)C&J:185X1X6
C1)db swing and snatch:55X4X4
C2)depth jump:BWX2X4
D)rev grip power curl+press:110X12X2
 
Week 2/Day 3-Fri
(max)
A)zercher squat:250X8, 275X5, 295X3, 305X1, 315X1, 330X1, 340X1, 345X1+1XF <---PR
*decided on zercher over back squat for some reason

B)bench:225X8, 245X4, 265X2, 285X1, 295X1, 305X1, <---PR 310XF
*I'm not sure if I'm surprised or not to have a 5lb increase in bench without benching even though I've been doing a lot of push presses and db bench. The 305 was very hard at mid point (of course) and I thought I was going to blow my head off from straining and holding my breath..it felt like it took forever but lockout was a cinch. 310 just wasn't happening at all.

C1)Bulg squat:70sX8X3 *ouch...these burned on the 3rd set
C2)seated cable row:190X10X3

D1)cable fly:5th settingX15X3
D2)face pulls:100X15X3
D3)caber curl:100X15X3
D4)tricep cable ext:100X15X3
D5)cable crunch:160X12X3
*gawd I wanted to puke
A good day!
 
Sat had lots of rain so no throwing but managed to get in 1.5 hours of MMA and an hour of Hapkido.

Week 2/Day 4-Sun

Technique work on throws, no distances recorded
A)56# distance:5 throws
B)hammer throw:5 throws

Weight work: speed emphasis
A)hang hammer power snatch:145X1X6 (80%)
B)C&J:185X1X6 (80%)
C1)neutral grip pullups:BWX8X3
C2)1 arm db shoulder press:70X8X3 (each arm)
D)RDL+shrug:260X8X4
E1)1 arm db bench press:90X8X2 (each arm)
E2)bb curl:85X15X2
E3)1 arm rear delt fly:30X10X2 (each arm)
 
Week 3/Day 1-Tues
A)Braemar: 5 throws; best=25'5" <--much better than Arlington
...a few hammer throws for fun between Braemar and caber to show Clint ( a guy that came out to check it out the form)
B)caber:4 tosses; all between 12 and 1 o'clock
C)sheaf:8 tosses; all over 18' ....I love this event
D)56# height: 8 throws; best=not sure but I finally hit my form on this one.
 
Skipped a week of recording...
Week 5/Day 1-Mon
Due to slowness at work because of 4th of July holiday got to escape to work out with a couple of the throwers. What I've noticed is they don't have a lot of rhyme or reason for their workouts. It was a Jonathan turning to Paul and asking, "So...what do you want to do today?"

A)bench:225X10, 245X6X3
B)bent knee GMs: 205X6, 245X6X2, 205X6
C1)PC[1]+push press: 185X6X3/ feet together military press: 135X6
C2)bb curls:95X15, 95X12X2, 95X8
D)medicine ball rotate and pass: 12 passesX3
 
Week 5/Day 2-Tues

Wasn't planning on throwing today but Todd called and said everyone decided at the last minute to meet early since everyone was off from work today and had plans for tonight.

A)Open stone:5 throws; best=27'4" <--not sure if I want to glide or spin

B)56# distance:5 throws; best=16'10" <--fantastic! Just when I was pissed about not progressing

C)caber:4 tosses; best=~1ish o'clock ...ended up cracking a caber

D)56# height:3 throws; best=~8.5'....Clint snapped off the handle thus concluding our weight for height. My technique is really starting to pick up now.
 
Week 5/Day 3-Weds
Lower back was feeling stiff today and achy.
A)PS[1]+OH squat/press:135X10/10X2
---lower back really started to feel out of synch around hips, so I quit with the squatting and played with some higher rep stuff mostly upperbody stuff. I really think the GMs hit me hard.

B1)NG pullups:BWX13, 13, 12
B2)1 arm db shoulder press:70X15, 13, 12 (EA)

C)rev grip power curl+press:100X12X2

D1)rev hypers:no weightX20X2
D2)double crunch:no weightX20X2
D3)push ups:BWX30X2

The rev hypers were done off the arm rest of my couch. I had heard these are great for lower back when it feels tweaked...oh wow...my lower back feels fantastic now.
 
Week 5/Day 4-Fri

I'm not a fan of semi-early morning workouts for myself but seeing as how I'm going to be busy tonight, you do what you have to do.

A)Power snatch:150X2, 160X1, 150X2
B)C&J:185X2, 195X1, 205X1, 185X1
C)zercher squat:245X8, 275X8, 305X6X2
D)Push press:155X8, 170X8, 190X6X2

---Cable circuit---
E1)pullthroughs:170X12X2
E2)seated cable row:180X12X2
E3)"caber" curl:120X12X2
E4)rope tricep ext:120X12X2
E5)low cable pull in/cable crunch:70X6/150X6X2

A bit of errands, essay work, Hapkido, and etc tonight
 
Looking awesome Evo :D I love reading your workouts. Sorry for my absence lately, things have been busy here and I was miffed :D Awesome as usual hun ;)
 
jenn said:
Looking awesome Evo :D I love reading your workouts. Sorry for my absence lately, things have been busy here and I was miffed :D Awesome as usual hun ;)
Click to expand...

Thanks. :) It's okay. I understand...I go through my busy times also. Can't wait 'til you get some spare time.;)
 
Week 6/Day 1-Mon
It was raining outside, so I couldn't get any weights work done. Soooo...I decided to play with some BW (bodyweight) stuff

A1)burpees:BWX10X3
A2)NG pull ups:BWX13X3

B1)HSPUs (hand stand pushups):BWX10X2, BWX9
B2)Single leg squat:BWX10X3 each leg

C1)Dog chins:BWX15X2
C2)GHRs:BWX10X2
C3)push ups:BWX40X2
C4)rev crunches:BWX12X2

....this was heart pounding and near puking.
 
Week 6/Day 2-Tues
Ran through all events with 3 throws each
A)Braemar:best=27' flat <---fantastic. On the verge of breaking that freak PR I had.

B)Open stone:best=28'1" <--teh suck

C)56#Dist:best=16'4" <--Not as good as last time but as long as I keep above 15' I'm cool for the time being.

D)28#dist:best=36'3" <--very very nice

E)hammer:best=61'4" <--As my technique gets better and I'm developing better hip and knee synchronization I'm finding that I'm going to have to start using tacky because grip is getting to be an issue and hammer is flying out of my hands or I'm throwing myself off balance. Need to get some blade boots or make some anyway.

F)caber:best=some degree, not sure. I moved up to the next size caber and poping it up wasn't a problem and even got it steady but I had a problem with not letting it get out in front of me.

G)Sheaf:best=well, all were over 18'

H)56#height:=not sure but all got a bit over 8'. I'm hoping to hit 9' feet by Tulsa but I need to at least keep at 8' so I don't come in last on this event at the Games.

Overall not a bad practice. In fact, I'd call this one a very good one.
 
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