Training Log: Jeremy Wallace

Push press: 1x10 with bar; 1x5@95; 1x5@135; 2x5@195 superset with 2x5 45# dumbbell uppercuts; 1x4 superset with dumbell uppercuts.

3/3-5: I threw some. Sheaf is coming along nicely, as I was clearing the roughly 25' power line with ease. I decided to fully commit to rotational throwing on stone. Growing pains suck. On 2/28 I hit 41'+ gliding; I haven't hit 39' yet spinning, but I will get there.

3/12: Johnson City Highland Games

3/16

3/19
I foolishly tried a RM test in the morning. I got one push press and zero deadlifts.

Pullups, pulldowns, low cable rows for accessory work.

Sheaf and LWD that evening. Sheaf feels very good. I'm not blocking anymore, and I'm getting better pop for it.

LWD: many drills, a few throws. Throwing with my plate loaded weight, it's hard to track the effect of the new orbit.

Lacrosse ball rolling along my neck, spine, and all around my shoulders. It hurt, and I was really sore the next day, but it was a good kind of hurt.

3/20: Finish caber and move it to the park. I can't wait to try it out.

3/21: Olympic lift testing.

3/22
Caber: pick and carry:x5
Full throws:x a whole bunch

It's a really big caber. No turning at all. I might have got to 45°.

Josh Sharp?

Tell him I said, "Get well soon.", please.  Lucky lad.

Tom

3/25
Got in a few sheaf throws before taking Hannah to ballet class. I thought I was throwing some damn bombs, but it turns out my sheaf lost weight. Damn. They were still good throws.
Went to the gym so Connor could play Star Wars on Xbox and did some wrist mobility, forearm soft tissue work, and shoulder opening.

3/26
Finishing up my deload week with a good dose of a yoga standing series, followed by 5x3 clean and jerks at 125, focusing on speed, and treating them almost like throws.
3x5 rotational work on the cable machine.
10 rounds on the rower: 100m, 90 seconds rest.

3/27
Open stone: 5x standing, no reverse.
5x standing, reverse
A few glide drills (did I mention that I decommitted from the spin?)
Full glide throws x something, probably 10ish. It felt pretty good, pretty relaxed and fluid, though I'm still not pushing the flag past 40-41 feet.

Hammer:
Some walking drills, right and left handed (forward and back ten steps, wife to side ten steps)
5x one turns
5x two turns
5-10 three turns, until the damn hammer broke.
I finally felt like I was driving through my feet. I felt good about hammer. 73' best throw, with my awkward 20 pound plate loaded thing.

3/30
Light hammer work:
Walking, 10 steps forward and backward, 10 steps side to side, left handed and right handed.
One winds x5
Two winds x5
Broken hammer. I need to break down and get Goulet to make me one.
I got to 90 with two winds and a shitty hammer, so that's not bad. It felt pretty good.

Sheaf:
Bottom drills x5
Full throws x10-20
I was hitting 24 consistently, and I'm not sure how far above the branch I was getting.

Apparently the kids at the park think I'm training for the Olympics.

4/02: Tartan Day South
4th overall out of seven A's. Going into the game, I would have been happy with that, but when I didn't earn top three, I was rather disappointed. I was out by one point. I know now that I can compete with these guys.

Braemar: 33' 4th place. This was disappointing. I had second until the final round, and I set up my throw badly.

Open stone: 38'8.5" 2nd place. 18 pound, awkwardly shaped stone. I'm ok with this.

HWD: 28' 11" 4th place. Games PR, but I know I have more in me. I never felt like I hd weights dialed in. I kept under rotating and hugging the right side of the trig. On my best throw, I didn't really apply force strongly until the final orbit.

LWD: 61'4" I'm happy with the distance, but it still didn't feel great. The throws went foul, 55', 61'4".

Heavy hammer: 76'1" 5th place. Games PR. I am thinking about this too much still. I can grow greatly in hammer.

Caber: 30° last place. I suck still at caber, this was a tough one, and it was windy. Whippy cyprus caber. It really sucked. I have an opportunity for lots of growth here too, especially now that I have one with which to practice.

Sheaf, 20#: 26' 2nd place. PR. As this was my first game with a 20# sheaf, I was absolutely thrilled with this. Daniel Goulet told Mark to stop blocking on his throws, and I used that advice too, getting a 20# bag two feet higher than a 16# bag a few weeks ago in Johnson City.

WOB: 15' 2nd place. I was shooting for 14', so 15 was something special. This was the highlight of my game.

Strong WOB man! Congrats on a solid games. What's your schedule looking like for the rest of the spring?

[/QUOTE]

Thanks! I've got Triad and Maryville coming up. What about you?[/QUOTE]

At a wedding and Summer Strong those 2 weekends :/ Ill be at Loch then Greenville then probably Glasgow, KY

4/7
Caber
5x pick and carry
5-10 full throws. No turns. Knox came by and tried to pick it. He of course failed because everyone does their first few times.

4/8 5x3@95% power clean and jerk, power snatch.
C&J: 3 working sets at 220. They felt awful.
Snatch: 3 working sets at 170. They felt better.
3x5 seated box jumps with 30# med ball
3x5 one legged jumps
4RFT:10 bar facing burpees, 5 135# power snatch
6:02

4/9 heavy hammer, more caber with Mark.
Hammer: a few walking drills
3x one wind
3x two
10+ three winds. Hit 78 feet, getting more comfortable with technique adjustments, though I'm not there yet. I hope to hit 90' this year. I think it's possible. Mark hit a few PRs


Caber:
I don't know how many. No drills.
I found that holding it higher up helped me get more hip action and quickness. I still need to figure out the sweet spot though. Mark got a good pick actually picking it instead of doing what Jason does.

A kid wanted to see something so Mark got his light weight. I threw it twice and hit 60'.
We goofed around with sheaf a little too.

4/12
I watched Connor do birthday burpees at karate, which, combined with mowing the yard and trying to slow down time as my little boy continues to grow into a beautiful young man, was pretty tiring.

4/13
Speed block, week 3, day 2.
8x2@70% push press (150), Deadlift (300).
1x5 on final set of each.
30 pullups, broken up in many sets. No shoulder pain. Time to build strength here.
3x10 120# one arm rows.

Metcon:
I started to do Diane (21-15-9 225# DL, HSPU), but it was all I had to get through the round of 15. 8:20 of whatever you want to call what I did.

It amazes me how much kipping that many HSPUs after doing that many deadlifts kills my low back.


Edited by jwalla16 - 4/15/16 at 8:59am