I just finished my second year competing and improved greatly from the first year. I am really looking forward to moving up through the ranks this coming season.

I have no previous throwing experience, so I view each comp as a learning experience as well as some of the better throwers blogs.

I am currently training 4 days per week. All training is done in my garage.

Age: 27

Height: 6'2''

Weight: 245

(all pr's in 2012 season)

Braemar - 38

Open Stone - 47. 5

HWFD - 34.10

LWFD - 72.3

HH - 80.10

LH - 105.6

Sheaf - 30

Caber - crap

WOB - 14

 

Yeah, that feels great doesn't it?

 

Strong throws for a second year, Sean. What's your background?

It felt great when it happened and again while shaving lol.

I still have lots of room for improvement and any advice is appreciated. I train and throw alone so the only time I can get any real feedback is at competitions or when I read other's blogs for technique discussions. 

 

And obviously the carryover is working like a hot damn.

 

My only suggestion right now for someone training alone is tape almost every throw you do and review it.

I hope you're right Sean. 

I started taping some throws last year but when I took time to review them I had no clue what I was looking at. I've started watching some of Matt V's technique analysis videos and I am starting see the throws in a different way. 

Box Jumps

   9 total reps

Front Squat (1-5-1-5-1)

   135 x 3, 3

   185 x 3

   225 x 2

   265 x 2

   300 x 1

   325 x 1

   (Add Belt)

   350 x 1, 1, 1

   325 x 5, 5

Snatch from Blocks (few inches above knee)

   working on speed and just didn't feel like snatching heavy 4 workouts in a row

   135 x 3

   155 x 3

   175 x 3

   195 x 3

Clean Grip Snatch

   155 x 5, 5

Paused Front Squat (3 seconds in hole)

   285 x 5

Hungarian Core Blaster

   100 x 15, 15

Ghetto GHR

   BW x 6, 6, 6

First time throwing any stones since mid September. Things felt better than expected.

16 lbs. Indoor Shot

   Facing - 5 throws

   Standing non-Reverse - 5 throws

   Standing w. Reverse - 10 throws (most were in the 43 to 45 range)

Upper Emphasis (Few hours later)

Explosive Med Ball Press

   9 total reps

Push Press

   135 x 5, 5

   185 x 3

   225 x 2

   255 x 2

   275 x 1

   295 x 3, 3, 3

   270 x 6

Speed Incline Bench (6x3 - Press before touch)

   195 x 3, 3, 3, 3, 3, 3

Weighted Chins

   +60 x 5, 5, 5

Fat Rope Chins

   +25 x 8

   BW x 10, 10

Upper Back

Arms

Core

Box Jumps

   15 total reps

Speed SSB Front Squats

   135 x 3

   185 x 3

   205 x 3

   225 x 3, 3, 3, 3, 3

Hip Snatch

   135 x 3

   155 x 3

   175 x 2

   195 x 2

   215 x 2

   225 x 2

   235 x 2, 2 

*225 felt really good...235 felt absolutely horrible...slow and heavy...ugghhh

Explosive Good Mornings w. Chains

   135 x 5, 5, 5, 5

Hatfield Squat

   405 x 8, 8

Shrugs

   350 x 15, 15

Core

Upper Back

Plan for tomorrow is indoor shot, lwfd, hammer. 

Indoor Shot

LWFD

No Hammer - Still crazy wet and swampy on the practice field

Started feeling kinda sick Friday night but figured I was just tired.

Weighed myself Friday before going out with friends (248).

Weighed again before bed (244) - What the??? - How is that even possible after a large dinner.

Weighed when I woke up (242) - Oh man this sucks...my body is playing tricks.

Saturday - 1/19/13

Had a huge headache and feeling achey but I thought a big breakfast and lifting would help.

Push Press

   135 x 5, 5

   185 x 3

   225 x 3

   245 x 2

   265 x 2

   285 x 2

   295 x 2

   305 x 2

By this point my head was pounding. Oh well, lets just do some speed work and call it early.

Speed Incline Bench

   185 x 3, 3

Nope, this is not gonna work...lol.

Pretty sure I got the flu. 

Thanx elementary students with sticky hands. I don't think all the Purel in the world would have saved me with how my students are dropping like flys the past two weeks. I guess it was only a matter of time. 

Spent the past three days recovering from the flu. Now its time to get some work done.

Exp. Med Ball Press

   10 total reps

Push Press 

   135 x 5, 5

   185 x 3

   225 x 2

   250 x 2

   275 x 1

   290 x 4, 3, 3 (I think I had 5 reps in the tank on my first set but I don't want to make a habit of missing reps)

   260 x 7

Speed Incline Bench (press before touch)

   185 x 3, 3, 3, 3, 3, 3

Weighted Chins

   +50 x 8, 6, 5

Fat Rope Chins

   BW x 10, 10

Upper Back

Arms

Core

Speed SSB Front Squats

   135 x 5, 5

   185 x 3, 3

   205 x 3

   225 x 3

   240 x 3, 3, 3, 3

Hip Snatch

   135 x 3

   160 x 3

   180 x 3

   200 x 3

   215 x 3

   230 x 3, 3

Explosive Good Mornings

   135 x 5

   155 x 5

   175 x 5

   155 x 5

Hatfield SSB Squat

   315 x 15

Seated Leg Curls

   Avg Band x 15, 15

Exp Med Ball Press

   10 total reps

Incline Bench

   135 x 5, 5

   185 x 3

   225 x 3

   250 x 2

   275 x 2

   295 x 2, 2, 2

   265 x 5

   225 x 11

Standing Strict OHP

   180 x 5

   195 x 5

   210 x 5

DB Rows

   120 x 10, 10, 10, 10, 10

Upper Back

Arms

Core

Box Jumps - Seated and Depth

   14 total reps up to 44"

Front Squat

   135 x 3, 3

   185 x 3

   225 x 2

   265 x 2

   305 x 1

   335 x 1

   (Add Belt)

   360 x 1

   335 x 5, 3, 3

Snatch (From Floor)

   135 x 3

   155 x 3

   175 x 3

   195 x 2

   205 x 1

   215 x 1

   225 x 1, 1, 1

Paused Front Squat

   295 x 5

Speed Deadlifts

   315 x 2, 2, 2

   345 x 2, 2, 2

Core

Explosive Med Ball Press

   8 total reps

Push Press

   135 x 5, 3

   185 x 3

   225 x 2

   255 x 1

   275 x 1

   (Add Belt)

   295 x 1

   305 x 1

   315 x 1 (PR - All went well so I wanted a little more)

   325 x 1 (PR !!!!!)

   275 x 5, 5

Speed Incline Bench

   205 x 2, 2, 2, 2, 2, 2 

Weighted Chins

   +50 x 8, 7, 6

Towel Chins

   +25 x 8, 8

Upper Back

Arms

Core

Wanted to try something new so I switched snatch and squat.

Hip Snatch

   135 x 3, 3

   155 x 3, 3

   175 x 2

   195 x 1

   210 x 1

   225 x 1

   235 x 1

   245 x missed the catch 4 times...I knew I had it in me I just kept losing the bar in front

   245 x 1... There was no way I was gonna lose this battle!!!

Speed SSB Front Squat

   135 x 5

   185 x 3

   205 x 3

   225 x 3

   245 x 3

   260 x 3, 3

   245 x 3

   225 x 3

Explosive Good Mornings

   Avg Band + 115 x 5, 5, 5

Ghetto GHR

   BW x 6, 6

Had to skip upper lifting session due to visiting Grams over the weekend.

Monday - 2/4/13

Wanted to do some testing and then take things lightly for a few days before hitting it hard again.

I just finished the past 4 weeks or so emphasizing sets of 5 reps in the front squat. I liked the results and may stick with 5's a little longer and then move to triples in a few weeks.

Box Jump

   12 total reps

Front Squat

   135 x 3, 3

   185 x 3

   225 x 2

   275 x 2

   315 x 1

   (Add Belt)

   340 x 1

   360 x 1

   380 x 1

   390 x 1 (+30 lbs since beginning of offseason)

   405 x Miss - I dropped the bar forward about midway - The bar hit the pins and bent to fubar standards - That was my favorite bar - Tear

Snatch (Reps 1 and 2 from floor - Rep 3 from hip)

   135 x 3, 3

   155 x 3

   175 x 3

   195 x 3

   205 x 3

   215 x 3

Called it quits. The next few days will be light and I'll hit it hard again on Friday.

After my favorite barbell was trashed, I tried to contact some crossfit gyms around my area but didn't have any luck. So I splurged and bought myself a present.  New bar arrived today. I ordered the Burgener/ Rippetoe barbell. Its the first time I've ever owned a nice barbell so this is my new baby...lol. 

Box Jumps

   10 total jumps

Speed SSB Front Squat (gonna stick with straight weight for a while)

   135 x 5, 5

   185 x 3

   205 x 3

   215 x 3, 3, 3, 3, 3

Hip Snatch

   135 x 3, 3

   165 x 3

   185 x 2

   205 x 2

   220 x 2

   230 x 2, 2, 2

Explosive Good Mornings (really emphasized the negative with the lighter weight and then explode)

   135 x 5, 5, 5

Hatfield SSB Squat

   405 x 12

Ghetto GHR

   BW x 6, 6

Core Grappler

Exp Med Ball Press

   10 total reps

Incline Bench

   135 x 5, 5

   185 x 5

   225 x 3

   255 x 3

   275 x 5, 3, 3

   255 x 5, 5

Strict OHP

   185 x 3

   200 x 3

   215 x 3, 3, 3

DB Rows

   6 x 10

Upper Back

Arms

LWFD

   1 turn x 5

   Full x 15 (Things finally clicked on my last 3 throws and went 71+)

Sunday - 2/10/13

Seated Box Jumps

   38" x 4

   44" x 4

Front Squat

   135 x 3, 3, 3

   185 x 3

   225 x 3

   275 x 2

   315 x 1

   335 x 1

   (Add Belt)

   360 x 1

   335 x 5, 5

Snatch Grip High Pulls 

   (below knee to chin height - used pvc to make sure I hit the height/full extension on each rep)

   135 x 3, 3

   155 x 3, 3

   185 x 3

   200 x 3

   215 x 3

   225 x 3

Paused Front Squat (3 second pause)

   295 x 3, 3

Speed Deads (dead-stop each rep)

   225 x 3

   275 x 3

   315 x 3, 3, 3, 3

Core

Upper Back

Exp Med Ball Press

   10 total reps

Push Press

   135 x 5, 5

   185 x 3

   225 x 2

   255 x 2

   275 x 1

   (add belt)

   290 x 5, 4, 3

   260 x 8

Speed Incline Bench

   195 x 3, 3, 3, 3, 3, 3

Weighted Chins

   +50 x 8, 6, 6

Fat Rope Chins

   BW x 10, 10

Upper Back

Core

Arms

HWFD x 12 (Two throws at 39+)

  ** This would be a huge improvement over anything I've ever thrown before, practice or games. However, I had to use straps b/c I'm still throwing in a swamp. So I'm just gonna assume that when I go back to the the hook without straps I'll lose a couple feet.

Seated Box Jumps w/ barbell

   36" x 12 total jumps

Speed SSB Front Squat

   135 x 5, 5

   185 x 3

   205 x 3

   230 x 3, 3, 3, 3, 3

Hip Snatch

   135 x 5, 5

   155 x 3

   175 x 3

   195 x 3

   205 x 3

   215 x 3

That's all I had time for.

Exp Med Ball Press

   15 total reps

Incline Bench

   135 x 5, 5

   185 x 3

   225 x 3

   255 x 3

   275 x 6, 4, 3, 3

Standing Strict OHP

   185 x 3

   205 x 3

   220 x 3, 3, 3

Rows

   4 x 10

Arms

Upper Back

Open Stone Footwork 

   Glide x 20

Hammer Winds

   Light x 5

   Heavy x 5

Seated Box Jumps

   13 total jumps - up to 47"

Front Squat (1-5-3-3)

   135 x 5, 5

   185 x 3

   225 x 3

   275 x 2

   315 x 2

   (Add Belt)

   340 x 1

   370 x 1

   345 x 5 (PR), 3, 3

Snatch (from ground) + High Pull (from hang)

   135 x 2/2

   155 x 2/1

   180 x 2/1

   195 x 2/1

   210 x 2/1

   220 x 1/1

Clean Grip Snatch

   135 x 5

   160 x 3

   175 x 3

   185 x 2

Paused Front Squat (3 secs)

   305 x 3, 3

Ghetto GHR

   BW x 8, 6, 6

Core

Upper Back

Exp Med Ball Press

   10 total reps

Push Press

   135 x 5, 3

   185 x 3

   225 x 2

   250 x 2

   280 x 1

   (add belt)

   300 x 4, 3, 3 

* tried for 5 but couldn't lock out the 5th rep. 

**This is quite an improvement though, about two months ago I barely got this for 3 reps.

Speed Incline Bench (try to press before touching chest)

   185 x 3, 3

   205 x 3, 3, 3, 3, 3

Weighted Chins

   +50 x 8, 7, 6

Grenade Ball Chins

   BW x 10, 10, 8

* I really liked these compared to the normal fat rope chins. When I spread the grenades farther apart on my rack, I feel a better contraction in my lats than during normal chins. Maybe this will add some size to my back. Let's hope.

Upper Back

Core

Eventually I'll post some videos on youtube. I have a couple of my bigger lifts that I record on a regular basis. However, last time I tried to load a video it said it would take 30 minutes to load, so I said screw it. I'll try again when I have a chance in the next couple days.

Seated Box Jumps (36")

   +Bar x 7 

Depth Box Jumps

   (16" drop to 44" box) x 7

Snatch (rep 1 = floor, rep 2 = hip)

   190 x 2

   205 x 2

   215 x 2

   225 x 2

   235 x MISS - got the bar overhead but couldn't get underneath

*** This seems to happen every time the weight gets to 235 or higher when I start from the floor. When I am just doing Hip Snatch, I can get under and secure the weight. 

??? hmmmm - ANY IDEAS???

Snatch High Pull (broomstick set to top of shoulder - hit for height)

   245 x 3

   255 x 3, 3

Speed SSB Front Squats

   185 x 2

   205 x 2

   225 x 2

   245 x 2, 2, 2, 2, 2

   225 x 2

   205 x 2

Explosive Good Mornings (set pins just above belly button - each rep from dead stop)

   135 x 5

   155 x 5

   175 x 5

*** Lately, I have been getting extreme sharp shooting pains on my left upper glute/lower back that shoots down my glute and into the outer part of my thigh. The pain usually stays for a couple days and is constant (sitting, standing, bending at the waist). It seems that it coincides when doing good mornings and allowing my upper back to go to parallel or further. The method today felt much better. We shall see how I feel tomorrow.

SSB Reverse Lunge

   185 x 8, 8

I wrote quite a bit tonight - All suggestions are welcome. Thanx.

Exp Med Ball Press

   15 total reps

Incline Bench

   295 x 1

   280 x 5

   265 x 5

   255 x 5, 5

Standing Strict OHP

   195 x 3

   210 x 3

   225 x 3

   240 x 2, 2

DB Rows

   100 x 15

   120 x 12

   140 x 10, 10, 10

   100 x 25

Upper Back

Core

Arms

Good news, my back feels much better after regulating my depth on good mornings yesterday.

I'm no expert but they look really good to me

I have been slowly adding to my garage for a while now. I love lifting in my own space versus a gym. The only drawback is Cleveland weather...90 and above in the summer and 20 or lower in the winter (I don't have any fancy heaters ). 

The deal is, I get one half of the garage for weights, tools, and mower, while my wife gets her half for her car. She has lots of space...I am starting to feel cramped...lol.

The snatches usually feel great until I get past 225. Then I feel like everything falls apart.

I'll post a video of my miserable fail at 235 for comparison.

Seated Box Jump

   8 total jumps up to 50"

Front Squat

   300 x 2

   330 x 2

   350 x 2

   370 x 2

   385 x 2

   *** Wore wraps starting at 350. I had never worn wraps before and I just felt like trying 'em out. They were extremely loose but I felt like they helped somewhat out of the hole. 

Hip Snatch

   135 x 3, 3

   155 x 2

   175 x 2

*** Began practicing dropping under to catch the bar in a semi-full snatch position. I need to teach myself to get under the bar. After 175 dropping under felt pretty weird. I'm gonna start practicing this each time I snatch and eventually I'll be able to drop under the heavier weights.

   195 x 2

   210 x 2

   220 x 2

   230 x 2

   235 x 2

Paused Front Squat (3 count in hole)

   295 x 3

   315 x 3, 3

Speed Deadlift (each rep finished on toes with shrug)

   315 x 3

   350 x 3

   370 x 3, 3, 3

Core

I am thinking the full moon tonight has given me some sort of strange werewolf powers cuz I dropped some bombs on the hwfd. 

Best of the 2012 season on hwfd 34'11''

Tonight's practice was on a whole other level. Now granted, I used straps because I throw into a field with about 3 inches of standing water covering most of the area but still, I've never put the hwfd out that far. I was pretty pumped to say the least.

   8 throws 

1 @ 42

4 @ 41

3 @ 37 - 39

   8 throws

1 @ 72

1 @ 71

3 @ 70

3 @ 67 - 69

Here is some video of the hwfd. I think this was one of the 41' throws. You can see the kurplunk when the weights lands in the lake.

Today was totally blahh. Everything felt heavy and slow, def a -10% kinda day. I think the fact that I had great +10% workouts on Sunday and Monday meant that today was a much needed reality check.

Exp Med Ball Press

   8 total reps

Push Press 

   255 x 2

   285 x 2

   300 x 2

   310 x 2

      *** Was planning on 310 - 3 x 3 but when all the warm-ups felt terrible I knew today was not the day.

Speed Incline Bench (aka my grandma lifts faster than I did tonight - no explosion)

   185 x 2

   200 x 2

   215 x 2, 2, 2, 2, 2

Decided at this point that it was futile to keep pushing when it just wasn't there so everything after this was all pump. After all, I gotta make sure my arms totally swole when I bust out my xxxxschmedium Ed Hardy shirt this weekend at the Arnold...lol.

Grenade Ball Chins

   BW - 8 x 8

Upper Back 

Arms

Core

Full Power Snatch

   195 x 1

   205 x 1

   215 x 1

   225 x 1

   230 x 1

   235 x 1

   240 x miss, miss, miss (figured I might as well give it a try as it was only 5 lbs more)

High Bar Oly Squat

   275 x 3

   315 x 3

   365 x 3

   405 x 3

   365 x 3

   315 x 3

3 Phase Snatch High Pulls (to just below eyes)

(1 - Floor, 2/3 - Below Knee, 4/5 - Hip)

   185 x 5, 5

   205 x 5, 5

Step-Ups

   135 x 10, 10

HH Winds - 8

LW Winds - 5

Open Stone Footwork - 20

 

1) Thinking "Get under it!". ALWAYS KEEP PULLING. That's what you need to focus on. This will also help those forehead-level pulls from failing. Those are made lifts except for one thing: you're thinking about putting the bar over your head and not about pulling yourself UNDER the bar. There's always a point where the bar becomes motionless. At that point, it's your BODY that has to move, not the bar.

 

2) Not staying shoulders ahead of the bar. You want to keep that thing nice and close. Easier to do from the hang than the floor because the transition past the knees tends to tell most of us "GO!" when really, we should be waiting until mid-thigh or so to really explode and shrug.

 

Overall, though, looking really good.

 

Great footwork on the WFD.

Exp Med Ball Press

   16 lbs. x 8 total reps

Incline Bench

   250 x 2

   270 x 2

   285 x 2

   295 x 2

   270 x 5, 5

Standing Strict OHP

   210 x 4

   220 x 3

   230 x 2

   240 x 2

   230 x 2

   220 x 3

   210 x 4

Meadows Rows

   5 x 10

3-Board Close Grip

Fat Bar Curls

Blast Strap Rear Laterals

Hanging Leg Raise w. added weight

Leaving tomorrow with the wife to visit some friends in Cbus and then watch the games on Sunday at the Arnold. Should be a nice way to end a sh*tty week at work. 

Thanx for the help Sean. I def see what you mean by keeping the shoulders in front and ahead of the bar. 

Should the second pull look more like an RDL in order to keep the shoulders ahead of the bar?

Thanx Jake,

Much of my improvement I contribute to your blog. I first started reading your stuff about a year ago and have really tried to implement what you talk about technique wise. 

Do you notice a significant decrease in your distances when you are not using straps?

I am only curious b/c I have not been able to throw without straps yet this off-season. Living in northern Ohio means rain or snow for most of the winter months and sloppy conditions for a hook-grip.

 

Watch your hang stuff, though. You'll notice you don't drop nearly as much as you think to hit power positions.

Seated Box Jumps

   Bar x 8 total jumps

Front Squat

   315 x 2

   345 x 2

   (added belt and loose wraps)

   375 x 1

   400 x 1 (I thought this was 390 - whoops)

   410 x 1 PR (moved pretty fast - probably good for a few more pounds)

Power Snatch (Floor/Hip)

   190 x 1/2

   205 x 1/2

   215 x 1/2

   225 x 1/2, 1/2

Tried to keep my shoulders over the bar from the beginning of the lift off the ground but things never quite felt right. I'm gonna have to play around with this till I find my groove. 

Snatch from the floor felt slow and awkward - Snatch from hip felt great

Paused Front Squat

   315 x 3, 3, 3

Explosive Good Mornings

   135 x 5

   155 x 4

   175 x 3

   185 x 3

Ghetto GHR

   BW x 8, 8

 

1) SKRONG.

 

2) I have that same rack :)

I bought that rack years ago and it works great. It rattles and shakes but so far it hasn't crumbled to the ground .

Open Stone Footwork

   Glide x 20

Hammer Winds

   Light x 5

   Heavy x 5

Exp Med Ball Press

   10 total reps

Standing Strict OHP

   195 x 2

   210 x 2

   225 x 2

   240 x 2, 2

   215 x 5, 5

Weighted Chins

   +50 x 6, 6, 6

Grenade Ball Chins

   +25 x 6, 6

   BW x 10

Incline DB Press

   80 x 15, 15

Blast Strap Rear Laterals

Tri Ext

Curls

Taking the next few days off from lifting while I go to camp with my 5th grade students. Should be back in the gym by Saturday.

Back from camp with my 5th grade students. It was a great experience but man was I glad when we got home.

Flat Bench Throws

   65 x 5

   80 x 5

   95 x 5

Push Press

   255 x 2

   280 x 2

   295 x 2

   (add belt and wraps)

   310 x 2, 2, 2

   275 x 6

Speed Incline Bench

   185 x 3, 3

   195 x 3, 3

   205 x 3, 3

Weighted Chins

   +50 x 8, 7, 6, 5

Grenade Chins

   BW x 10, 10, 10

Upper Back

Core

Arms

Protein shake and oatmeal - then straight on over to the field after lifting

LWFD - 15 total throws (no straps this time - even though the field was still swampy)

The majority of my throws today were between 68' and 72'. I'll take this a good sign because last year when I hit my season PR of 72', I was only throwing between 63' and 68' during practice.

My first comp is two weeks away. 

Tomorrow's plan is HWFD, Caber, and Hammer

I'll keep that in mind. I did notice that I didn't have much of a sprint. I kinda went from turn 1 to turn 2 without any significant acceleration.

HWFD - 12 total throws

Holy Hell this felt terrible. My timing was completely off and holding on to the weight was a real struggle. Yesterday was the first time I was able to throw without straps and by the end of practice today, my thumb was pretty much purple. I've got to recondition my thumb to handle the stress of the hook grip. I even tried to throw with my strap at the end of practice just to see how things would pan out and still, I threw like crap. This is very frustrating after such a great practice just a week ago.

Light Hammer - 15 throws (all 2 winds)

This was my first time throwing hammer since September of last year. I've done winds but haven't been able to throw. Things felt well but I have a lot of improving to do if I'm going to be competitive with the big boys. 

Practice Caber - 8 pick and walks

Front Squat

   275 x 2

   315 x 2

   345 x 1

   (Add Belt)

   370 x 1

   345 x 5, 5, 5

Snatch (2 reps hip snatch - 3 reps high pull from below knee to chin)

   175 x 2/3

   195 x 2/3

   210 x 2/3

   220 x 2/3

   195 x 2/3, 2/3, 2/3

Paused Front Squat (No Belt) - (5 second pause)

   275 x 3, 3

These felt crazy in my core. It was really eye opening to feel my abs working while in the bottom position without a belt. I'm gonna stick with no belt for a while to continue to build a secure position in my front squat. I feel that if I can improve my core strength and keep from rounding over during heavier weights, then I am good for way more next time I go for a max.

Ghetto GHR

   BW x 8, 8

Open Stone Footwork

   Glide x 15

Exp Med Ball Press

   12 total reps

Incline Bench

   185 x 3

   225 x 3

   255 x 3

   280 x 3, 3, 3, 3

Standing Strict OHP

   220 x 4, 4

   190 x 10

Meadows Rows

   5 x 10

Rear Laterals

Arms

Grappler

Plan was to throw for an hour (lwfd and hammer) and then hit the weights. But oh how plans change...lol.

LWFD - 20 throws (67 - 72)

Although the distances were on par for my performance lately, I was very unhappy with how everything felt. Usually I can glide through and hit positions and feel good about my throws. Today I felt like I had to struggle to hit each position, even my cast felt awkward. So I forced myself to throw until I finally got my confidence back. 

So then I went a little more OCD on the LWFD and worked on some line drills. Nice and slow. Making sure everything was fluid. Did this for another 30 minutes. 

Too many? yeah probably but by the end of my crap fest everything began to feel good again.

I wanted to hit some hammers but by now it was too dark and I still had to lift.

Feeling slightly worn down. Gee, I wonder why?

Speed Squats - 205 x 8 x 3

Snatch - Triples up to 220

Plan for tomorrow: Stones and some PWO Jameson style

Standing Stone (16 indoor shot)

   Facing x 5

   Braemar x 10

Line Drills

   HWFD x 5

   LWFD x 5

Open Stone Footwork

   Glide x 20

Push Press

   255 x 2

   275 x 2

   290 x 2

   (Add Belt)

   305 x 2

   315 x 2

   305 x 2

Speed Incline Bench w/ Chains (complete deload at bottom - 60 lbs at top)

   95 x 3

   115 x 3

   135 x 3

   Ran through wave 3 times (9 sets)

Grenade Ball Chins

   +25 x 5

   +35 x 5

   +45 x 5, 5

Fat Rope Chins

   BW x 8, 8, 8, 8

Blast Strap Triceps Extensions

Fat Bar Curls

LH Winds x 10

LW Line Drills x 5

Bulgarian Split Squat Jumps

   BW x 10 total jumps each leg

Front Squat

   225 x 2

   275 x 2

   315 x 2

   335 x 2

   (add belt and loose wraps)

   360 x 5

   340 x 5, 5

Full Power Snatch

   190 x 2

   200 x 2

   210 x 2

   220 x 2, 2, 2

Paused Front Squat (no belt)

   275 x 3

   285 x 3, 3

Speed Deadlift (no belt)

   275 x 3

   315 x 3

   345 x 3

   365 x 3

   385 x 3

First comp of the year is coming up this Saturday 3/23.

Plan is to keep lifting and throwing on schedule and take Friday off. 

BTW, I saw your post about your son on the GLSAA forum. No worries, he will be in good hands. I have found that most of the guys are more than willing to help the newer throwers. I'm sure he'll do great and have fun as well.

Stones (indoor shot)

   Stand Facing x 5

   Braemar No Reverse x 5

   Glide x 10

   Glide Footwork x 30

Line Drills

   HWFD x 6

   LWFD x 6

Incline Bench

   225 x 3

   255 x 3

   280 x 4, 4, 3, 3

Standing Strict OHP

   225 x 4, 4

   135 x 5, 5, 5 (explosive)

DB Rows - 5 x 12

Blast Strap Rear Laterals - 3 x 10

Low Incline Bench - 80 x 1 x 20

Grappler - 30 x 8, 8

2 days out from season opener (Ohio Tundra Games).

It's snowing today and tomorrow all over Cleveland, especially on the east side where the games are being held. I am really hoping the weather is not so bad that it makes it too difficult to throw. I'll be bringing cleats but with an expected 6 to 12 inches of snow, it won't even matter.

Full Power Snatch/ Hip Snatch (tried to catch all weights as high as possible - working on speed)

   175 x 1/1

   190 x 1/1

   205 x 1/1 (5 sets)

Speed SSB Front Squat with Chains

   185 x 8 x 3

Ghetto GHR

   BW x 6, 6

HH Winds x 5

HWFD Line Drills x 5

Open Stone Footwork (glide) x 10

Ohio Tundra Games (19 F - which fits nicely with the name of this comp - lol)

It was a complete suck fest as far as distances were concerned. While it was fun, the atmosphere resembled a crappy practice with friends more so than a competition. We all were throwing well under our norm and the field made matters worse.

All numbers were far below the norm. Especially my WFD (10 feet under!!!) and WOB. 

The field was under a few inches of snow to start the day and soon became a swampy and muddy mess once it warmed up. 

I wore cleats for all events except hammer and still slipped and slid all over the box.

Braemar (34+) - 1st - Did not get much leg drive and felt kinda blah. I have thrown 38 with this same stone so today was frustrating.

Open Stone (42++) - 1st - From the glide I was slipping after my initial drive. I probably would have done better if I just braemared the open stone. 

HWFD (29) - 1st - What the CUSS??? The distance events were a total crap shoot. There was no pivoting without slipping and you could completely forget about a sprint phase. Most people opted for just a 1 turn. 

LWFD (62+++) - 1st - Read above...Same story all day.

HH (74+) - 1st 

LH (99+) - 1st

Hammers will be the death of me. I wore blades today which probably helped considering the field conditions. I am seriously going to make hammers my focus this season. I'm gonna put some videos up soon b/c I need all the help I can get with hammer.

WOB (11) - 2nd (I guess).  HAHAHAHAHHAHA - the weight kept getting buried in the ground (literally the entire weight - handle and all) - so by the end there were no spots to stand. The platform to throw was more like quicksand. Although I've never thrown in quicksand I would assume my results would be about the same.

I know I shouldn't be upset about my performance due to the conditions but I can't help but get pissed. The entire drive home I just kept running through all the events in my mind and how I'm going to improve the next couple practices before I compete again. 

Next comp is Reynoldsburg Tartan Days (4/6/13). Should be a good one. My arch nemesis (Nate Parker) is gonna be there so we should be able to push each other for some nice pr's.

Wasn't really feeling it today. Hit the important stuff and then called it early.

Front Squat (3x3 @ 85%, 2x5)

   275 x 3

   315 x 3

   335 x 3

   (add belt and loose wraps)

   355 x 3, 3, 3

   325 x 5, 5

Hip Snatch

   175 x 3

   195 x 3

   210 x 3

   220 x 2, 2, 2

Hang Clean (catch high)

   245 x 3

   265 x 3

   275 x 3, 3, 3

Stones (16 lbs indoor shot)

   Facing x 5

   Braemar x 6 (40 - 43)

   Open Stone Glide x 8 (43 - 46...Kinda hard to measure, I throw in the gym where I teach and I was hitting the wall a few feet up, wall is about 43 ft from my throwing area)

I feel like I need to be more active with my left arm in the braemar. I feel like it just kinda hangs out for the ride. I need to really be violent and pull it around. 

Incline Bench

   185 x 3

   225 x 3

   255 x 3

   280 x 5, 4, 3, 3, 3

Standing Strict OHP

   225 x 5, 4, 3, 3

DB Rows

   150 x 10, 10, 10, 10, 10

Blast Strap Rear Laterals

Blast Strap Tri Ext

Fat Bar Curls

Also you do the same thing that I do with my left leg. You don't extend it all the way and this reduces your drive across the trig. Think about not just driving backwards but down also, loading your drive leg when you land. I do the same thing and I've been throwing for ages so if you can fix it now you're much better off! Your stand up looks solid though. Big tosses in the future!

When you talk about driving down and loading my drive leg, should I think of getting my hips lower? 

I noticed some gliders drop their hips slightly as they begin the push. Should this be something to focus on as well? Maybe just a mental cue. 

Met a lady at practice whose granddaughter competes in marathons in a wheel chair. She has competed in the Beijing and London Olympics and will be competing in the Boston marathon soon. It was pretty cool to hear what types of things people can do when faced with an obstacle.

That is hard to explain in words but I hope I got my point across. 

Also, what I was saying was to kick or drive your left leg down. Like when I kick, I think to point my toes down to the bottom of the toeboard/trig. Does it happen all the time? Nooooope. But it's a good mental cue. 

I'll be working on this the next couple days. Let's hope for improved distances.

Caber

   Pick and Walks x 10

Push Press

   225 x 2

   255 x 2

   275 x 2

   295 x 1

   315 x 1 (just wanted to see what kind of numbers I could hit comfortably without a belt)

   (add belt)

   280 x 5, 5, 5

Speed Incline Bench

   185 x 3, 3

   200 x 3, 3

   215 x 2, 2, 2

   230 x 1, 1, 1

Weighted Chins

   +50 x 5, 5, 5, 5, 5

   BW x 10, 10

LWFD x 12 

   gotta remember to cast to 1:00 then turn - this made a big difference in my practice today

LH x 15+

   Decided to ditch the blades today as they have been very frustrating lately. 

   I'll probably put them on again in a few days but I just wanted to work on other things today (3 winds)

Had to train in a commercial gym as I am visting the folks for the weekend. Only had one squat rack and signs everywhere stating "NO CHALK". whoops - I guess I must have overlooked that one slightly...lol

Front Squat

   225 x 2

   275 x 2

   315 x 2

   340 x 1

   (add belt and loose wraps)

   365 x 1

   385 x 1

   405 x 1 (fast and easy)

Holy crap did this bar have some whip.

Hip Snatch

   135 x 3

   155 x 3

   185 x 2

   205 x 2

   220 x 2

   230 x 2

   240 x 1

   250 x 1 PR!!! (have video but will wait until I get back on my computer before posting)

   Shut it down at this point. I felt there was no need to keep pushing until I missed a lift. I was probably good for about 260 but I would rather stay fresh and hit that another day. 

Hang Clean (catch high)

   250 x 3

   275 x 3

   290 x 3

Ghetto GHR

   BW x 6, 6, 6

Leg Press

   1 x 20

Stones

   Braemar (non-reverse)

        16 x 5 (all 40+)

        23 x 5 (all 35+)

   Glide Footwork x 15 (working on full ext of left leg and getting it down as I drive)

HWFD x 6 (1@36, 2@37, 1@38)

LWFD x 6 (2@70, 1@71, 1@72)

Stones felt a little slow - no real pop.

Weights felt great. I made a few small modifications to my cast and noticed an immediate improvement. I will practice the weights once more this week and then I am competing on Saturday in Cbus, OH. Let's hope my progress continues through this weekend. 

Incline Bench

   225 x 3

   255 x 3

   275 x 3

   290 x 3, 3, 3

   260 x 3, 3, 3 (close grip)

Standing Strict OHP

   230 x 4, 3, 3, 3

   135 x 3, 3, 3 (speed)

DB Rows

   150 x 8, 8, 8, 8, 8, 8

Bast Strap Rear Laterals - 3 x8

Barbell Curls - 3 x 8

Blast Strap Tri Extensions - 3 x 8

Saw that yesterday but wasn't sure until the AD gave his ok.

 

 

nice wfd #s as well..

WFD has come a long way the past year or so. My biggest improvements occurred when I began reading your blog and applying the different things you talked about. Last year, my lwfd increased over 12 feet during the season.

Now only if I could improve my hammers the same way that I improved my wfd.

Trying to hit the proper intensity while keeping volume slighlty lower - comp on Saturday

Speed SSB Low Box Squat

   185 x 3

   205 x 3

   225 x 3

   245 x 3, 3, 3

   260 x 3, 3, 3

Snatch High Pulls (touch bar at nose height)

   135 x 3

   155 x 3

   185 x 2

   205 x 2

   220 x 2, 2

Grappler 

   3 x 10

HWFD x 5

LWFD x 5

Open Stone Footwork x 15

250 Hip Snatch PR from last Saturday 

 

Glad I could help, even indirectly, lol..

 

I threw hammers 3-4x/week for most of november, december and january. There are lots of notes in my log about it. The real progress came in February-ish when I started pulling my right elbow. Set the low point on wind 2, relax and get whippy on wind 2, go for broke on wind 3.

 

The trick is the right elbow. The longer and whippier you get, the more your right elbow does to drive/push the hammer. When I catch the hammer at it's high point behind me just before the finish, I try for one enormous scoop out into the field.

 

Hammer has become really fun for me since then. I used to really dislike the event. lol.

Just wanted to get the blood flowing before competing on Saturday.

Incline Bench

   135 x 5

   185 x 5

   205 x 5

   225 x 5, 5

Weighted Chins

   +50 x 5, 5, 5, 5

Band Pull-Aparts

Curls

Tri Ext

Second games of the season and much better conditions than my previous games. 

Started the day off on a great note and continued having a pretty respectable day until I shit the bed with the hammers. Ended up finishing second behind Nate Parker. He had some huge PR's today including throwing the sheaf over the Columbus skyline.

HWFD (1st) - Threw 3 PR's today. Fouled a PR at 36+, recorded a PR at 35+, and took an extra throw to get 37'8''. I started this event a little hesitant but after two PR throws I let loose and pulled out my 3 foot PR in extra throws. I am starting to feel more confident in the HWFD and I feel that some bigger throws will come this year.