Throwing for Tulsa

Week 9/Day 2-Thurs
AM-
Just some technique work.
A) "The dance" w/56# for distance:6ish rotationsX5
B) 1 arm hammer winds:5 winds each direction, each handX5

PM-
*technique work*
A)ME hammer winds:Started with the 16# hammer and added a 10# plate up to 46# and then added 5#. 51# was extremely slooooow and threw my ass around. I then stripped each plate and took 3 winds working back down to just 16#.

B)"The Dance" w/56# for distance:6ish rotationsX6

C)42# for heightX5 throws

Had been sprinkling. Started to rain pretty good at this point and so called it a night and went inside.
 
evolution said:
Spent about an hour talking to Dan John today on the phone.
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Thats awesome
 
kca13 said:
Thats awesome
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Yeah. I figured if anyone could help me throw futher, it'd be him. :)

Week 9/Day 3-Fri
lots of warm up stuff

Technique work
A)stone throwX5
B)55# db snatch throwX5
C)quick hip turns (weightless HWD turns)X3X5

Work sets
A1)1 arm db bench press:100X8X2
A2)crunch:100X10X2
B)db suitcase deadlift:120X8X2
C)inverted row:BWX15X3
 
Week 9/Day 4-Sat
*events day*
5 throws each
A)Braemar:best=26'7"
B)Open:best=26'9" played with a bit of glide instead of spin. Not sure which I want to really work with.
C)56#dist:best=16'4" <--not best but not bad
D)28#dist:best=34'8" <--very nice
E)hammer:best=60' <--Nice!

I see some good gains increasing next Sat and hopefully Tues
 
Week 10/Day 1-Mon

Wanted to get in some throwing and lifting on Sunday but didn't work that way.

AM-
Technique work
A)The Dance w/56# height:5 spinsX6 sets
B)hammer winds:16#X3 winds, 28#X3 winds, 40#X3 winds, 50#X2 winds, 40#X3 winds, 28#X3 winds, 16#X3 winds

Weights work
1 arm db snatch[1]+neutral grip push press:100X5X3 each arm
The squat with the db held OH is a bitch.


PM-
42#for heightX12
...tired. It's 1am. I'm draggin' my ass to bed.
 
evolution said:
Week 10/Day 1-Mon

Wanted to get in some throwing and lifting on Sunday but didn't work that way.

AM-
Technique work
A)The Dance w/56# height:5 spinsX6 sets
B)hammer winds:16#X3 winds, 28#X3 winds, 40#X3 winds, 50#X2 winds, 40#X3 winds, 28#X3 winds, 16#X3 winds

Weights work
1 arm db snatch[1]+neutral grip push press:100X5X3 each arm
The squat with the db held OH is a bitch.


PM-
42#for heightX12
...tired. It's 1am. I'm draggin' my ass to bed.
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The squat with anything held overhead is a biotch. Oh, and that's a sick db snatch.
 
mreik said:
The squat with anything held overhead is a biotch. Oh, and that's a sick db snatch.
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Thanks. Yeah, I'm trying with my time constraints at the moment to work with the 'money' movements as much as possible. I'm having a lot of trouble working the 56# for height which is essentially the same movement as a 1 arm db snatch. with the oh squat with a single db held oh, it's a bit trikier cause ya' gots to put in a slight gangsta' lean dawg. :D
 
Week 10/Day 2-Tues
Friggin' fantastic day
*events day*
8 throws each
A)Braemar:best=27'4"
B)56#dist:best=18'3" <---fantastic PR!
C)hammer:best=68'3" <---another fantastic PR!

I think this throwing more often is reallllly starting to kick things up.
 
Week 10/Day 3-Weds
AM
warm upXlots
A)power clean:205X1X5 (strength:90%)
B)push press:160X8X4 (rep:70%)
C)zercher squats:205X2X12 (lactic acid:60%)

PM
RC work-side lying db ext rotations
A)The Dance w/56#dist:4-6 spinsX5
B)1 arm hammer winds:4windsX3 each arm, 28# hammer winds:4 windsX3
C1)42#heightX1X6
C2)42#height curls:6X6
D)inverted row:BWX15X2 *2 sec pause at top*
 
Week 10/Day 4-Sat

Seemed most of the throwers had things to take care of today, so no group throwing...so worked on technique in backyard.

warm up-hip turns, side-lying db ext rotations, db shoulder circles
A)The Dance w/56#dist:6 dancesX4-5 spins
B)ME hammer winds:16#X3winds, 26#X3, 36#X3, 41#X3, 51#X2, 41#X2, 36#X3, 28#X3, 26#X3, 22#X3, 16#X5

~1.5 hours later
A)clean high pulls:210X2X10 (lactic acid:85%, 30 sec RI)
B1)Push press:155X5, 175X3, 195X3, 205X3, 215X3 (strength:3RM)
B2)front squat:175X12X2, 195X12, 205X10, 205X8 (rep)

I think I could have pushed my push press more if I had given myself more time between throwing and working out. Shoulders, upper back, lower back, and sides were pretty beat after working with the hammer so much. Also, the lactic acid work stuff is pretty harsh with such a short RI.
 
I've had very very little comp time since starting student teaching. Missed logging a couple weeks...here's how this week went

M-
A)rack pulls:385X2X10
B1)push press:185X3, 205X3, 215X3, 225X3, 235X3, 240X2 <--missed lockout on 3rd rep
B2)seated cable row:160X8, 170X8, 180X8X2, 190X8X2
C)squat:315X10X2
D)Bulgarian squat:70sX12X2

Tues-
3 throws each
A)Braemar:best=28'1" <--PR
B)HWD:best=18'4" <--PR
C)LWD:best=35'6" <--practice PR
D)hammer:72'6"<--fantastic PR
E)caber:just degrees, no o'clock times
F)sheaf:I've done something to my sheaf form and I'm absolutley sucking and having trouble getting it over 16' now.
G)HWH:best=9'

Thurs-
Tons of throwing drills. Worked on Braemar, HWD, hammer, and HWH

Fri-
A)PC:205X1X5
B1)bench:210X8X4
B2)seated cable row:190X10X4
C)zercher squat:225X12X2

And today it's raining, so no throwing.

2 weeks til' Tulsa Highland Games. I'm happy about all the PRs but I'm going to drill the ass out of my sheaf til' then.
 
Evo, great to see you're kicking a*s with your throws. Your training seems to be peaking at the right time. Can't wait to see the Tulsa pics. Actually, you just look so cute in your kilt. :rolleyes:
 
jpc1058 said:
Evo, great to see you're kicking a*s with your throws. Your training seems to be peaking at the right time. Can't wait to see the Tulsa pics. Actually, you just look so cute in your kilt. :rolleyes:
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Lol...thanks. I'm pretty irresistable in a kilt. Yeah, my throws are looking good...I'm still worried about my sheaf and WOB (weight over bar).

Sunday; 14 days out-
A)Power snatch:160X2X10 45 sec rest interval

B1)hammer winds:26#X3 winds, 36#X3 winds, 31#X3 winds
B2)"the dance" w/56# dist:4 turnsX3 sets

C)push press:180X5, 200X5, 210X5, 220X5, 230X4
D)split squat:155X12X3
E)zercher carry stone sprints:10 stepsX3 sets
*not sure of weight of stone but it's ~8 inches thick,~20 inches long, and is shaped like a triangle with ~2 inches at one side and ~14 inches at the other side.

F1)push ups:BWX50X2
F2)inverted rows:BWX20X2 w/3 sec hold at top
 
Tues
3 throws each; best times recorded

A)Breamar:29'2" <--PR
B)56#dist:17'1"
C)28# dist:36'4"<--practice PR
D)hammer:73'6" <---PR
E)56#height:a bit over 9'=PR

Should have a vid of me throwing up in a day or two :)
 
mreik said:
You're so seksi evo.
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Thanks shuga'

Weds-10 days out
A)1 arm bb snatch:120X1X5 each arm
B1)1 arm db bench press:110X10X2, 110X8 each arm
B2)Pendlay row:195X12X3
C)bent knee GM:185X10X3
D1)bb curl:95X12X2
D2)1 arm rear delt fly:50X10X2 each arm
 
Quick workout for tonight...nothing too taxing since a week from tomorrow it's showtime

Fri-
A)RDL+shrug:185X12, 205X6X3
B)PC[1]+push press:205X5X2
C)snatch high pulls:195X3X3
 
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