TRAINING LOG: Daniel Haakenson

Throws

LWFD X 12  Mostly in the low 60's

OS X 24 Mostly in the low 40's

Throws

OS X 10 Best of 42ish

HWFD X 4 Best of 30ish

LWFD X 12 Best of 65ish

LH X 10 Best of 92ish

Throws

LH X 10 Best of 98' Felt good about this

26 lb Braemar X 5 Around 29'

OS with two different stones X 20 Best of 45' with 16 43' with 17

LWFD X 12 Best of 65'

Body Weight: 251

Bench Press 

6 X 185

6 X 185

4 X 225

4 X 225

2 X 255

2 X 255

DB incline press

Pull Ups

Lat Pulls

Triceps

Face Pulls

Body Weight: 253

Bench Press

5 X 195

5 X 195

3 X 245

3 X 245

1 X 275

1 X 275

Lat Pull Downs

La Grande Highland Games

I was not feeling 100% all week and wasn't sure how hard I could go at this games. Once I got my knee sleeve on though, I felt alright. This was the tightest class I've ever thrown against and it was very fun. 

Braemar Stone 32' 9"  This was pretty average for me, although it was a good feeling stone and I wanted to do better

Open Stone 42' 6" See above.

Heavy Weight 27' 11"  I don't know what happened. I felt good warming up, I didn't feel terrible in the trig, it just didn't go far.

Light Weight 66' 0" After a disastrous Heavy Weight I started the Light at 53' and I was starting to get a little unraveled. Hit 60' on my second throw and that gave me some confidence. 66' is 8 inches off of my PR and I was really happy with this throw.

Light Hammer 97' This is a season best and not an event I expected to go well. Excellent.

Weight over Bar 12' Standard

Sheaf 24' This is a PR and was my primary goal. We were frequently interrupted by rain and I missed several times in the 16 and 18 foot ranges but it started to feel better as we went. I'm happy with this.

Caber 45 degrees. Damn.

Overall I got 3rd out of 4. Tough group really talented throwers

It is going to be a stacked A class in Kelso for sure. Looking forward to it if I can hold it together till then.

Body Weight: 249

I'm starting the off-season training today and I guess this is a good time to talk about goals for the upcoming season.  In general I'd like to be more durable and capable of more throwing without my body failing me. By the end of this season I had significant problems with my right knee and tendinitis in my right elbow. So, I would like to do more high rep schemes to make myself more durable.

Braemar - 35' I typically throw in the 32' -33' foot range and I'd like to more consistently hit higher numbers in this event. I hope that getting my knee into stronger shape will help me here.

Open Stone - 45' I have thrown 44 and I threw 42 a lot this year.

HWFD - 35'

LWFD - 70'

HH - 80

LH - 100

Caber - This is an event that I need to improve upon. I need to make a concerted effort to find a way to practice.

WOB - Really I just need to hit 12' on the first try. I don't have much hope for hitting 13

Sheaf - I did improve in the sheaf this year and I threw 24' at two different games. So I guess I'd like to get 26 next year.

I am going to squat and snatch for the next couple of weeks or until my elbow feels strong enough to press, at which point I plan to do 531 for a couple cycles.

So today I did

Box Squat (on a high box) 

135 X 5

155 X 5

185 X 5

205 X 5

225 X 5

I did not have my knee sleeve today and these felt fine. Still felt a little nekkid.

I typically throw the heavy in the 32 33 foot range, but I have visited the 35 line on one occasion. I would like to be there more regularly (the numbers listed are my goals). WOB is either one of those events that I haven't figured out or it is one that I can't figure out. I think I'm a pretty decent throw when I'm in an upright position but, bent over, I'm not very strong and I don't know why that is. As an example, in the weight room, I have cleaned, from the floor, a maximum of 245 pounds, and from the hang, off of pins, 325 pounds. I attempted a max dead-lift last offseason and managed 355. I would love to hear your suggestions on WOB as it is consistently one of my worst events, along with the other two pulling events sheaf and caber.

When I throw, I think about the common term "reaching back behind my legs with a flat back and slightly bent legs, and then when the weight begins to come back to the front, you drop your butt and drive your head and shoulders up. This is when you pull on the weight and when the weight is around chest height I start leaning and moving back flicking the weight out of my fingers to create a good arch. 

Also a little thing I do is begin to step back as the weight leaves my fingers, you still want to pull with 2 feet on the ground, but the movement backwards helps finish the pull and help the weight go over the bar. 

Go to 4:24 on this video and watch what I mean about all the movements to help you see what I am saying. 

I hope this helps and doesn't put too much in your brain!

Body Weight: 246

Box Squat

135 X 5

185 X 5

205 X 5

225 X 5

245 X 5

275 X 3

275 X 3

On the high box.

Body Weight: 245

Box Squat

135 X 5

185 X 5

225 X 5

255 X 5

275 X 3

295 X 3

295 X 3

On the high box.

SLD

135 X 8

135 X 8

135 X 8