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C. Fay Training Log

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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/17 at 7:35am
Originally posted by TheJeff696 TheJeff696 wrote:

Way to tough out a crazy painful injury man! Hope you get healed soon!

Thanks Jeff! Im just hoping to heal quickly so I can move past this thing. 
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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/17 at 6:50pm
Tuesday Light Throws

12lb shot
Toes to trig x5
Drop to 1 knee x5
1-2 drill x5
Standing no reverse x5

28lb weight
Entry drill x5
2 turn x5
1 turn x5

16lb sheaf
Bottoms up x8
Back wind and drop drill x5

I kept the volume and intensity of the throws relatively moderate today and didn't throw anything heavy. I just wanted to keep moving forward and take some easy throws.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/17 at 7:44am
Thursday Lower

Warmup: Sled drags, 45 degree hypers x20, GHR x20, landmines x20, BB front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, hip mobility work.

DE Cambered Bar Box Squat w/bands (counting bar as 45lbs)
barx10
135x5
135+light bands over plates x5 (kept this tension)
225x3
275 8x2

Pin 1 Speed rack DL w/hook grip 425 5x2

Box Jumps
Low box w/bwt x5, w/weighted vest x5
High box w/vest 2x5

Rev hypers 4x20
Bench crunch w/roller 3x20
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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/17 at 7:07pm
Friday Throws

Stone
3 types of toes to trig standing throws x9
Standing w/no reverse x5
Walk and pop drill x5

49lb weight
Entry drill x5
2 turn throws x5

28lb weight 2 turn transition throws x3

Low volume today, felt generally worn out, achy and had no pop. Need some rest.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/17 at 7:12pm
Sunday ME Upper

Warmup: Cuff complex, upper body dragging, incline DB press 4x20, band pullapart 4x20

ME Fat bar seated overhead pin press (set pins at mouth level)
barx10
125x5
165x3
185x1
205x1
215x1
225x1
235x1

Pin presses supersetted w/1 arm pulldowns 3x20 and DB shrugs 3x20

1 arm KB overhead press 50 2x20 supersetted w/1 arm cable row 2x20

SSB JM Press (counting bar as 45lbs) 95x10, 135 3x10 supersetted w/bent DB raise 3x12

2 sets of 2 arm band extensions to failure supersetted w/neck harness 2x20

I always wanted to try the overhead pin press as a ME movement since my normal flexibility wont enable me to hold a good rack position for overhead pressing. I'm pretty weak overhead like this but I may have had another 5lbs or so on me, it is definately a grind though. I got lots of work done in under an hour by keeping a fast pace.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/17 at 7:58pm
Monday Throws

Walking LH winds forward/backward x20

Stone
Standing toes to trig x9
Standing no reverse x5
Walk and pop drill x8

49lb weight
Entry drill x5
2 turn throw x5

28lb weight 2 turn throw x6

Sheaf
Bottoms up x5
Full x6

Today was a mixed bag overall. I might be on to something with the "walk and pop" drill. In previous unsuccessful MSA attempts I went too fast and blew through any decent sort of power position. Now I am going super slow with this drill and am actually throwing farther than my standing non reverse throws, which is better than I can say with MSA in the past. I am going to just keep doing this drill and maybe I will throw this way if it keeps going well, it might be ugly but if it helps me get a little momentum into the throw then I will take it. Weights felt a little funky today, I think adjusting to my weight loss will take a little while especially with the heavier weights. Sheaf went well, so not bad today.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/17 at 9:06pm
"Walk and pop" is gold if you are awkward at keeping the stone in place until the moment of putting it.  I had a more success with it than anything last season and will be returning to it as soon as possible.

Tom
But always, there remained the discipline of steel.
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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/17 at 7:16pm
Thanks for the feedback Tom. I am going to keep working that drill for a while, anything I can do to improve my stone I will hapily take.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/17 at 7:21pm
Tuesday RE Upper

Warmup: Cuff complex, upper body dragging, flat DB press 4x20, pullovers 4x15

RE BB Bench w/doubled mini bands
bar+bands x10
135 4x8 close and medium grips
145 2x8 wide grip
155 2x8 illegal wide grip

BB Band Bell Bench w/35lb KBs hanging from quaded mini bands +75lb bar weight for 145lbs total 2x20

Benching was supersetted w/BB shrugs 3x20 and 1 arm pulldown 3x20

Incline DB Flare extensions x20, 2x15 supersetted w/lateral raise 3x15

Walking HH winds x20 forward/backward

Things felt pretty good today, worked a few footwork drills in between sets and kept things moving. All work done in less than an hour.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/17 at 8:02pm
Thursday Lower

Warmup: Light sled drags, 45 degree hyper x20, Standing abs x20, Rev hyper x20, GHR x20, Landmines x20, 1 leg squats 2x10, 1 leg KB deadlift 2x5, hip mobility work 

BB Complex 2 rounds of 6 reps of each movement: snatch grip high pull/snatch grip OHP/snatch balance

BB Snatch 2 pause drill 95 5x3 (1st time snatching since bicep detachment, kept it very light but felt fine)

RE Cambered Bar Box Squat w/bands (counting bar as 45lbs)
barx10
135x5
135+light bands over plates x5 (kept this tension)
225x3
work sets
275x5
285x5
295 3x5

Pin 1 speed deadlift w/hook grip 425 2x2, 455 3x2 supersetted w/weighted box jumps 5x3

Rev hypers 4x20 supersetted w/roller crunches 4x20

Lots of work today and it all felt pretty good, glad to be able to snatch without pain in the bicep, but then again weights were super light, I will ease back into this movement.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/17 at 7:15pm
Super haggard Sunday ME Upper

Warmup: Cuff complex, upper body sled drags, incline db press 4x20, band pullaparts 4x20

Fat Bar Pin Press set 4" above chest at sticking point
barx10
165x5
205x3
255x1
305x1
345x1
365x1
375-miss

1 arm overhead KB press 50 2x20

Presses were supersetted w/1 arm pulldown 3x20, 1 arm cable row 3x10 and KB shrug 3x10

SSB JM press (counting bar as 45lbs) 135x10, 185x8, 225 2x6 supersetted w/neck harness 2x20 and bent DB raise 2x20

Band extensions 2 sets to failure supersetted w/DB hammer curl 2x10

I was hoping for an enjoyable weekend, throwing saturday and having a good lift sunday morning. Instead I got a mandatory overtime, so I worked 48 hours over friday and saturday with a high call volume and very limited, poor quality sleep. I came home this morning and slept 3 hours but still felt just horrible. I picked an ME exercise that I suck at and didn't require a spotter so i could keep my expectations low. I moved quickly nonetheless and got it all done in an hour. Back on shift again tomorrow and then I get a little break. I need it.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/17 at 7:32am
Tuesday throws

18lb shot
Standing toes to trig x5
Standing no reverse x5

16lb stone
Walk and pop x10

49lb weight
Entry drill x5
2 turn x6
1 turn x5
28lb weight 2 turn "transition throws" x3

I used my 18lb shot to start off with, I use a 12lb shot at work alot and also wanted to get an overweight shot, so I found an 18lb shot and hope it may help with things a bit. 49lb work felt pretty good, my 1 turns though were not much shorter than my 2 turns so obviously some things need to get fixed to remedy this.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/17 at 7:36am
Wed RE Upper

Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, DB pullover 4x15

RE BB Bench w/bands
bar+doubled mini bands x10 (kept this tension)
135 2x8 close
145 2x8 medium
155 2x8 wide
165 2x8 illegal wide

1 arm KB press 70x20, 50 x20

Pressing was supersetted with 1 arm pulldown 3x15 and BB shrugs 3x20

Incline DB flare extension 35x15, 50x10, 55x8 supersetted w/wheelbarrow upper back work 3x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/17 at 6:04am
Thursday Lower

Workout #1

Warmup: 45 degree hypers x20, GHR x20, Rev hyper x20, Standing Abs x20, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg DL 2x5, hip mobility work, light sled drags

Caber walks 4x100, with the last two being 50 yards down and then turning around with caber in hand and walking the 50 yards back.

Rest about 15 minutes and eat a protein/fat snack

Workout #2

2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6

Light 2 Pause power snatch
95x3
115 4x3

ME Cambered bar box squat w/light band over plates (counting bar as 45lbs)
barx10
135x5
135+bands x5
225x2
275x2
315x2
365x2
405x1 add belt here
435x1
455x1
475x1
500x1

Pin 1 Rack speed pulls
315x2
425x2
435x2
445x2
455x2
465x2

High box jumps 3x5

Rev hypers 4x20
Bench crunch laying on rumble roller 3x20

Lots of work done today so I split it into two workout with a little rest and a snack in between to stay fueled up. I have been on this keto diet for a little over a month now and am now starting to feel it effect my endurance a little. I am able to counteract this to some extent by getting in some fats pre-workout along with taking some exogenous ketones. The strength still felt pretty good today and I think I am effectively retaining muscle and strength to a pretty high degree by performing max effort work. I kept the power snatch drill light, it may take some time for the bicep to get comfy in that long stretched position before I can start using real weight.


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Friday Throws

Light Hammer
Walking winds forward/backward x10
10 wind x2
3 wind and release x5

18lb shot
Toes to trig x5
Drop to one knee x5
Standing w/reverse x5
Walk and pop x5

16lb stone walk and pop x5

49lb weight 
Entry drill x5
2 turn "primer throws" x3

28lb weight
2 turn x10
1 turn x5

16lb sheaf
Bottoms up x5
Full x5

I got a lot done today, but I felt excellent on a whole. The 18lb shot gives me some nice feedback on positioning and once I got to doing the "walk and pop" with my stone, I ended up throwing near PR level with that stone and farther than I ever had with any version of MSA in the past by several feet. Weights felt smooth and sheaf was great, I cleared a 30 foot fence all 5 full throws. Good stuff, hopefully I can throw hammer a little next week without aggravating the bicep.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/17 at 12:54pm
Saturday ME Bench

Warmup: Cuff complex, upper body sled drags, incline DB bench 4x20, band pullaparts 4x20, DB curls 3x20, 1 arm band extensions 3x20, 1 arm pulldown 2x15, KB shrug 3x20

ME BB Pin Press from chest
barx10
135x5
185x5
225x3
275x2
315x1
335x1
355x1

SSB JM Press (counting bar as 45lbs)  135x10, 185x5, 225x5, 275x5

2 rounds of superset of 2 hand band extensions to failure, neck harness x20, bent raise x10

I got in way earlier than everyone else today so I just did my back work as part of my warmup with the pulldowns and shrugs etc. One of our powerlifters was doing ME pin press from chest so I just worked in, 355 was a little bit of a grind, I was 50/50 on if I could get 365 so I finished on a positive note. Dead starts off a low pin always remind you about lots of little details easily forgotten when you have an eccentric phase on the bench. I am looking forward to my cheat meal and carbing up later on.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/17 at 7:29pm
Monday Throws

LH Walking winds x10 forward/backward

18lb Shot
Toes to trig x5
Standing no reverse x5
Walk and pop x5

16lb stone walk and pop x7

49lb weight
Entry drill x5
2 turn throw x6
1 turn x3

28lb weight 2 turn "transition throw" x3

16lb sheaf
Bottoms up x5
Full x5

Mediocre day today. I was a little worn out from my shift yesterday and I also made the mistake of setting up my trig on a very slight downward grade. The combination of the two factors made for some awkward timing and the throws were all several feet less than on Friday. These things happen sometimes and as a result I kept the volume moderate since I figured that my form was a little off.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/17 at 6:45pm
Two workout tuesday

Workout #1

Heavy hammer 
Walking winds 2x10
10 wind x2
3 wind and release into ground x5

Light hammer
1 wind throw x4
2 wind throw x4
3 wind throw x4

Rest 15 minutes

Workout #2 DE Upper

Warmup: Upper body sled drags, DB bench 2x20, DB pullovers 2x15

Fat Bar DE Bench w/monster mini bands
barx10
bar+doubled monster minis x10
165 2x3 close
165 +ankle weights on wrists 4x3 with medium and wide grips

Benching was supersetted w/22lb med ball throws 6x3 and wheelbarrow rows 3x20

Finished w/2 rounds of superset of straight arm pulldowns x10, KB bottoms up press x20, 1 arm band extension x40 and DB curl x20

Today was the first time since central florida that I have thrown the hammer at all. I am trying to let my bad arm heal as much as possible. I did all throws with the light hammer and they felt pretty good. I did not push the intensity and just focused on staying long so as to keep the stress off of the torn bicep. I should have a 14lb hammer to work with pretty soon as well. More than likely I will not throw the heavy hammer until a week before the games since that is much worse on my injury, I will instead rely on the 3 wind and release into ground drill with the HH to maintain a feel for it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/17 at 6:50am
Thursday Double Sessions

Workout #1
Warmup: GHR x20, Rev hyper x20, 45 degree hyper x20, Standing abs x30, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deadlift x10, hip mobility work

Caber walks 2x100 yards
Caber runs x2
10 step and turn drill x3

Went back to gym and rested about 10-15 minutes and knocked down a snack of fats, protein and ketones to fuel up for workout #2

2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6

Light 2 Pause power snatch
95x3
115x3
135 3x3

DE SSB Box Squat w/bands (counting bar as 45lbs)
bar+strong band x5
bar+strong+light band x5 (kept this tension throughout)
135x3
225 8x2

Deficit Deadlift standing on 4" box w/hook grip
315x2, 365x1, 405x1, 455x1, 495x1, 545x1

3 rounds of superset of: Rev hyper x20, standing BB twist x20, Jump rope x50

Bench roller crunch 2x20

Lots of things done today. The caber did not hurt the bad arm to throw which was a pleasant surprise. Squatting against the band tension I used was focused mainly on bar speed today. I was going to go heavy on some sort of DL and one of our powerlifters was doing the deficit deads, all weights up to 545 moved well enough and I may have had another 40+lbs left in me but the psoas in the low back started to act up so I called it at 545. Good day overall.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 7:18pm
Friday Throws

18lb shot
Toes to trig x5
Drop to one knee x5
Standing w/reverse x5

16lb stone
Walk and pop x8

56lb weight
Entry drill x5
2 turn throw x5

28lb weight
2 turn throw x10
1 turn x5

WOB x5

Not bad today overall, had not used the 56 in a while so it took a few throws to get used to it again, same with WOB.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 7:21pm
Sunday ME Upper

Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, band pullapart 4x20

Seated Fat Bar Overhead Pin Press
barx10
125x5
165x3
185x2
205x1
215x1
230x1
240x1 PR
245x1 PR

The ME work was supersetted w/wide grip pulldowns 5x15 and Meadows rows 3x10

Finished w/3 rounds of a superset of 1 arm landmine alternating BB throws x10, 2 arm outside the leg KB swing x20, neck harness x20




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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 7:25pm
Monday Throws

18lb shot
Various standing throw progression starting at toes to trig and going into power position x9
1,2,3, throw rocking drill x5
Walk and pop x8

16lb stone walk and pop x10

56lb weight
Entry drill x6
2 turn throw x6

49lb weight x6

28 lb weight "transition throw" x3

16lb sheaf
Bottoms up x5
Full x8

Not too stellar today. The shot/stone work went ok, the weight work all felt off, timing and balance was just not consistent, sheaf was more of the same. I would normally say this is a CNS fatigue thing for me when I perform like this. Yesterday was my cheat day and I carbed up last night so I would not think I would be fatigued like this. I just need some better rest I am guessing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/17 at 10:24am
Hey Chaz, where was the bar set for the OH pin presses? Never done them personally and might give them a go!
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I set the pins so the bar is around mouth level. Definitely a little awkward but a welcome new challenge. They work nicely for me because i have poor flexibility in the rack position for regular overhead press. I got the idea from some old westside stuff. Give it a shot.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/17 at 7:37am
Wednesday Hybrid Throwing/Lifting

Heavy Hammer
Walking winds x20 forward/backward
10 wind x2
3 wind and release into ground x5

Light Hammer
1 wind throw x4
2 wind throw x4
3 wind throw x8

Got in a bit more volume, still inconsistent and need better balance on the finish. Next week I will give the HH a try and hope the bicep holds up.

Lifting

Warmup: Cuff complex, Incline DB press 2x20, DB pullover 2x15

DE Fat Bar bench w/doubled monster minis
barx10
bar+bands x10
165 6x3 CMW grips

Benching was supersetted w/1 arm pulldown 3x10 and Rev hyper shrug 3x20

2 rounds of superset of walking KB bottoms up press x10, KB shrug x10, straight arm pulldown x10

Finished w/some light band extensions and DB curls to failure


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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/17 at 7:38pm
Sunday Double Sessions

Morning ME Upper

Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, band pullaparts 4x20

Incline BB Bench
barx10
135x10
185x5
225x3
255x2
275x1
295x1 just felt really bad, stopped here

Inclines were supersetted w/Meadow's rows x10, 4x5

3 rounds of the following complex: 1 arm BB throws on landmine x10, Double outside the leg KB swings x20, wide grip pulldowns x10

Super crappy morning, I had a little too much fun on my cheat day and the combination of losing weight on the diet, not resting enough yesterday and excessive alcohol consumption really sabotaged my strength. 295 was a grinder on the incline which is just pathetic for me.  I went home, ate a bunch of meat, hydrated and took a nap to power up for the PM throwing.

PM Throws

18lb shot
Standing throw progression x8
Standing w/reverse x5
Walk and pop x3

16lb stone walk and pop x6
12lb shot walk and pop x4

56lb weight
Entry drill x3
2 turn x3

49lb weight 2 turn x3

28lb weight 2 turn x10

WOB x5

The PM session was much more productive than the AM throwing. My form started to fade a bit after so many throws but I think that is more due to coming up on the two month mark of a strict Keto diet and losing a good bit of lard and weight. At this point I think little details can really make or break my performance. In this last week or so of being strict keto I am going to definately up my meat consumption and try the old Poliquin "meat and nuts breakfast" thing in order to prevent muscle loss and allow me to perform as best as I can. Next week will also be the last week of hard training for the upcoming two games that I have, I have to push hard.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 7:16pm
Tuesday Throws

18lb shot
Standing throw progression x10

16lb stone 
Standing w/reverse x3

12lb shot 
Standing w/reverse x3

12lb walk and pop x5

56lb weight
Entry drill x3
2 turns x3

49lb weight x5

28lb weight x3

16lb sheaf
Bottoms up drill x5
Full throw x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/17 at 7:36am
Wednesday DE Upper

Warmup: Cuff complex, Flat DB press 2x20, DB pullover 2x15

DE Fat Bar Bench w/doubled monster mini bands
barx20
barx10 added bands here
165 CMW grips 6x3

Benching was supersetted w/rev hyper shrugs 3x20

2 rounds of superset of KB bottoms up press x20, KB shrugs x10, Hammer curl x20

Normally I would have thrown hammer first before doing this moderate lifting session. It was a monsoon out and I learned my lesson about throwing hammer when its wet outside. Everything felt like crap as I expected. Simple workout.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/17 at 6:14am
Thursday Double Sessions

Workout #1
Warmup: GHR x20, Rev hyper x20, 45 degree hyper x20, Standing abs x20, Landmine x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deadlift x10, hip mobility work

Caber walks x100 yards
Caber runs x2
12 step and turn drill x2
Caber turns x4

Went back to gym and rested about 10-15 minutes and knocked down a snack of fats and protein to power up for workout #2

2 rounds of BB Complex: Snatch grip high pull x6/Snatch grip behind the neck press x6/Snatch balance x6

2 Pause power snatch
135 x3
165 2x2
185x1
195x1
205x1

DE SSB Box Squat w/bands (counting bar as 45lbs)
bar+strong band x5
bar+strong+light band x5 (kept this tension throughout)
135x3
225x2
275x2
315x2
365x2
405x1 add belt
455x1
475x1

BB Speed Deadlifts against quaded minibands standing on 2" platform w/hook grip
135 3x1
225 2x1
275 2x1
315x1
365x1

Jumps from knees 3x5
High box jumps 3x5
Standing BB twists 2x20

Everything felt pretty good today, I didn't go for a true max in anything but wanted to feel some weight. This was the heaviest I have gone in a snatch type of movement since the injury and it felt fine. Squats moved pretty well but I can tell the weight loss has weakened me a little here. On the deads I just pulled until things slowed down a little. Overall good day, last heavy lower body day leading into the games next weekend.
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CharlesFay View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/17 at 8:00pm
Friday Hammers

22lb Hammer
Walking winds forward/backward x10
10 wind x2
3 wind and release x5

22lb hammer throws
2 wind x3
3 wind x5

16lb Hammer throws
3 wind x6

14 lb hammer throws 
3 wind x4

I must admit that I was nervous about the arm holding up while throwing the 22lb hammer. I last threw it at central florida and it tore up my poorly healed arm pretty seriously. Luckily today things were different, not only did I not have discomfort, but distances were not bad either. I am feeling much better about my games next weekend now. 
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