TRAINING LOG: Marty Schafer
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Topic: TRAINING LOG: Marty Schafer
Posted By: Marty Schafer
Subject: TRAINING LOG: Marty Schafer
Date Posted: 10/25/13 at 10:27am
I am ready to get serious about this stuff. I have no throwing history prior to the past year and a half in the Heavy Athletics. I throw as an amateur or lightweight depending on what the games offer. This off-season will be dedicated to a lot of throwing and lifting, which is probably the same as everyone else. However, the difference is that I don't want to gain weight, so I can stay in the lightweight class. I keep my programs simple, stupid. Criticism is accepted and encouraged. Enough said, let’s get started.
PRs (all 2013):
Braemar: 29’-11”
Open: 35’-3”
LWD: 51’-7”
HWD: 31’-9” w/42lb, 23’-10” w/56lb
LH: 85’-3”
HH: 70’-4”
WOB: 14’-0” w/42lb, 11’-0” w/56lb
Sheaf (16lb): 26’-0”
Stats:
Height: 5’-8”
Weight: 190lb
Age: 26
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Replies:
Posted By: Marty Schafer
Date Posted: 10/25/13 at 12:23pm
Monday - 20131021
Snatch: 95x5, 145x4 for 3 sets
Goodmornings: 50x12, 60x12 for 3 sets
Tuesday - 20131022
Run 1 mile w/dog: 12 pull-ups on rings, 12 pull-ups on bar. No rest between.
Run 1 mile w/other dog: 12 pull-ups on rings, 12 pull-ups on bar. No rest between.
Wednesday – 20131023
100’ Pyramid Sprints: 1x down and back. Rest. Add a rep each set up to 5x down and back. Then work down to 1x down and back. Rest period is the same length as the corresponding working set.
Sheaf (18lb): 12 tosses
Thursday - 20131024
Lunch Break:
OH Squat: 45x12, 95x12 for 3 sets, 105x12 for 2 sets
Dips: BWx12, 55lbx12 for 5 sets
Single Leg KB DL: 45x12, 55x12, 75x12 for 4 sets
After Work:
2 mile run w/ dogs
Braemar 12lbx20reps. Technique focus.
Heavy Hammer winds x 50
Friday – 20131025
DB Shoulder Press: 50x12, 60x12 for 4 sets
Gravity Row: BWx12 for 5 sets
Reverse Hyperextension: 5x15
HWD: 10 full
WOB: 5
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Posted By: John Pilling
Date Posted: 10/25/13 at 7:23pm
Marty,
Great to see you on here! Looking good. I just saw you set the games LW record in the sheaf the other weekend. Congrats
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Posted By: Nathan Parker
Date Posted: 10/26/13 at 9:43am
welcome
-------------
Sport Kilt
JDJ Caber Company
Hylete.com
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Posted By: Marty Schafer
Date Posted: 10/27/13 at 9:37am
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They never told me that I was close to the record for the sheaf toss or that I broke the record. It was a pleasant surprise. This forum motivates me, especially Nate's video of the lady demonstrating floor cleans...That's not what I expected.
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Posted By: Marty Schafer
Date Posted: 10/28/13 at 8:26pm
Monday
Snatch: 95x5, 155x3 for 5 sets. The catch is my greatest adversary in this lift. Max was 165 earlier this year.
Goodmorning: 50x12, 60x12 for 4 sets
LWD: 12 full. 15-16 paces. Been stuck here for a while now.
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Posted By: Marty Schafer
Date Posted: 10/29/13 at 8:21pm
Tuesday in wonderful Hennepin, IL:
35min running on treadmill
20 min of Dan O'Mara shot drills
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Posted By: Marty Schafer
Date Posted: 10/31/13 at 1:33pm
Thursday - 20131031
OH Squat: 95x12, 105x12 for 2 sets, 115x12 for 1 set, 125x12 for 2 sets
This puts a lot of strain on the wrists, even with elastic wraps. May need to tape too.
Single Leg DL: 55x12, 75x12 for 2 sets, 80x12 for 3 sets
Dips: BWx12, 65x12 for 5 sets
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Posted By: Marty Schafer
Date Posted: 11/01/13 at 7:20pm
Friday - 20131101
Superset:
DB Shoulder Press: 50x12, 60x12 for 3 sets, 62.5x12 for 2 sets
Reverse Hyperextensions: 5x15
Superset:
Pullups: BWx12 for 5 sets
Gravity Rows: BWx12 for 5 sets
Simple enough, but today this beat me down.
Sled Pull on gravel (tire and weight combined about 100lb):
20x25yds
Braemar: 12lbx20reps. Working on technique.
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Posted By: Marty Schafer
Date Posted: 11/03/13 at 10:16am
Saturday - 20131102:
LWD: 15 full
Hvy Hammer: 1,2,3 rotations and throw x 3 sets
Sunday - 20131103:
Circuit
-Battle Rope, alternate vertical slams - 30sec
-Battle Rope, synchronized vertical slams - 30sec
-Turkish Get-up with 20lb - 30sec/arm
-2 hand KB swing with 35lb - 30sec
-Ladder Sprint - 30sec
-Rest - 30sec
-Repeat 3x
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Posted By: Marty Schafer
Date Posted: 11/05/13 at 4:44pm
Tuesday - 20131105
Snatch: 95x5, 135x2, 165x2; that 2nd rep was a near disaster, so I dropped to 1 rep and kept the total volume that I wanted. 165x1 x 8 sets. It feels like the overhead squats are greatly assisting me with these.
Goodmornings: 60x12 x 5sets
Aikido.
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Posted By: Marty Schafer
Date Posted: 11/06/13 at 12:20pm
Wednesday - 20131106
Dips: BWx12, BW+75lb x 12 x 5 sets
Pull-ups: BWx12 x 3 sets, BW+10 x 12 x 2 sets
Rower: 10 minutes
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Posted By: Marty Schafer
Date Posted: 11/11/13 at 7:09am
Saturday - 20131109
OH Squat: 115x12 x 2 sets, 125x12 x 3 sets
Single Leg DL: 70x12, 80x12, 90x12 x 3 sets
DB Shoulder Press: 62.5x12 x 4 sets, 62.5x8. Had nothing left the last set. Still, it's an improvement from prior weeks.
Gravity Row: BWx12 x 3 sets, BWx12 x 2 sets in archer style
Reverse Hyperextension: 5x15
Sunday - 20131110
Marine Corps Birthday: had to do some cardio in my USMC sweatpants/shirt. 2 mile run with my son in a stroller. 18:45.
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Posted By: Marty Schafer
Date Posted: 11/12/13 at 4:43pm
Tuesday - 20131112
Snatch: 95x5, 145x5 x 5 sets. Fairly difficult, wish I had chalked up for this. During rep 5 of set 5 I caught the bar around 6" above my head.
Goodmornings: 70x10 x 4 sets
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Posted By: Marty Schafer
Date Posted: 11/13/13 at 1:03pm
Wednesday - 20131113
Dips: BWx10, BW+90x10 x 4 sets
Pull-ups: BWx10, BW+10x10 x 4 sets
Rower: 20min - 4,350m. 2:18avg/500m
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Posted By: Marty Schafer
Date Posted: 11/16/13 at 8:14pm
Thursday - 20131114
OH Squat: 95x5, 135x10 x 2 sets, 140x10 x 2sets
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Posted By: Marty Schafer
Date Posted: 11/16/13 at 8:16pm
Saturday - 20131116
DB Shoulder Press: 65x10 x 4 sets
Single Leg DL: 70x10, 90x10 x 4 sets
Gravity Row: BWx12 x 2 sets of archers, BWx16 x 2 sets of archers
Reverse Hyperextensions: 4x15
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Posted By: Marty Schafer
Date Posted: 11/17/13 at 5:01pm
Sunday - 20131117
Albany Strength. Albany, NY. This was a solid gym. They supplied chalk in a chalk pot, DB up to 200lb, KB up to 100lb, and chains of various sizes.
Snatch: 155x2 x 10 sets. 165x2 x 1 set. This still feels heavy, I may switch to snatch high pulls for a couple of weeks.
Dips: BWx10, BW+90 x 10, BW+100 x 10 x 3 sets
2 hand KB Swings: 70x10, 80x10, 90x10, 100x10
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Posted By: Marty Schafer
Date Posted: 11/22/13 at 7:06pm
Friday - 20131122
OH Squat: 145x10 x 3 sets, 155x10
Close Grip Snatch: 95x5 x 4 sets
Single Arm Snatch: 40x5, 50x5 x 3 sets
Single Leg DL: 70x10, 95x10 x 3 sets
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Posted By: Duncan McCallum
Date Posted: 11/22/13 at 7:21pm
Keep at it Marty.
-------------
The man in the arena.
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Posted By: Marty Schafer
Date Posted: 11/24/13 at 7:36pm
Thanks, I sure will!
Saturday - 20131124
2 mile run
Pull-ups: BWx10, BW+20x10 x 4 sets
Sunday - 20131125
LWD, HWD, Stone, Hammer winds
Sled Pulls x 10 sets
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Posted By: Marty Schafer
Date Posted: 11/26/13 at 6:58am
Monday - 20131125
Snatch High Pull: 135x3, 155x3, 175x3, 185x3 x 3 sets
Dips: BW+115lb x 10 x 4 sets
Hang Snatch: 95x5 x 5 sets
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Posted By: Marty Schafer
Date Posted: 11/26/13 at 1:56pm
Tuesday - 20131126
Pull-ups: BW+30lb x 10 x 4 sets
Back Squats: 225x10 x 3 sets
Archer Gravity Rows: BWx12 x 4 sets
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Posted By: Marty Schafer
Date Posted: 12/02/13 at 9:02pm
Saturday - 20131130
Tulsa, OK. Gold's Gym
Snatch - Close grip: 95x5 x 2 sets, 115x5 x 2 sets
Snatch - Hang: 125x3 x 4 sets
OH Squat: 115x10, 125x10 x 3 sets
Dips: BW+135 x 8 x 3 sets/4th set did 10
Elevation change pull-ups (this is like a plyo pull-up. There are two bars, bar one is about one foot horizontally and vertically away from bar two): BWx6 x 3 sets/4th set did 10
Single leg DL: 50x10 x 4 sets
Jacob's Ladder: 20:15 = 1250ft
This was a long, grueling day...
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Posted By: Marty Schafer
Date Posted: 12/02/13 at 9:12pm
Monday - 20131202
100' Pyramid Sprints: down and back = 1. Times are faster than normal due to pavement vs grass. Rest periods were the same length as the bout.
1-12sec
2-27sec
3-41sec
4-57sec
5-1:11
4-55sec
3-40sec
2-24sec
1-10sec
Drop dead.
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Posted By: Marty Schafer
Date Posted: 12/04/13 at 6:54pm
Wednesday - 20131204
Snatch: 95x5, 115x3, 135x3 x 2 sets, 145x2 x 2 sets, 155x1 x 2 sets, 160x1
Back Squat: 135x10, 225x10, 245x10 x 2 sets. I am easing back into this. I have been away from it for too long and am looking forward to hitting some solid lifts this winter/spring.
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Posted By: Marty Schafer
Date Posted: 12/05/13 at 8:34pm
Thursday - 20131205
Pull-ups: BWx10, BW+35 x 8, BW+40 x 8, BW+45 x 6
Archer Gravity Rows: BWx16 x 3 sets
Aikido
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Posted By: Marty Schafer
Date Posted: 12/06/13 at 8:54pm
Friday - 20131206
Close grip snatch: 95x5, 115x5, 125x5 x 3 sets
OH Squat: 125x10 x 3 sets. I did the same weight as last week, asinine!
Dips: BWx10, BW+90 x 10, BW+135 x 8, BW+145 x 8, BW+145 x 10
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Posted By: Marty Schafer
Date Posted: 12/07/13 at 3:24pm
Saturday - 20131207
Sled Pull: 10 backwards, 10 forwards.
Turkish Get-up: 20x5, 35x5 x 3 sets
Heavy Hammer Winds: 3x10 each way
Braemar: 15 throws
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Posted By: Marty Schafer
Date Posted: 12/09/13 at 6:55pm
Monday - 20131209
Snatch: 95x5, 135x3, 145x1 x 2 sets, 155x1, 160x1, 165x1, 170x1 x 3 sets, 175x0
Back Squat: 135x10, 185x5, 265x8, 275x8, 295x8
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Posted By: John Pilling
Date Posted: 12/09/13 at 8:56pm
Snatch and Squats are looking good! You still getting these workouts in at McLaren?
-------------
DrLinehan.com
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Posted By: Marty Schafer
Date Posted: 12/10/13 at 9:16pm
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I've been snatching on the platform at Morey Courts. Most other days I lift at McLaren Fitness, except when not in town. Wendy and Brenden finally moved out at the beginning of Thanksgiving week.
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Posted By: Marty Schafer
Date Posted: 12/11/13 at 7:59pm
Tuesday - 20131210
Decatur, IL
4.5 miles on Treadmill. Sore from squats + 7 hour drive, needed to loosen up.
Wednesday - 20131211
OH Squat: 95x10, 115x10, 135x10, 145x8, 155x8
Pull-ups close parallel grip: BWx10 x 6 sets
Jerk: Training technique with split each way and no split.
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Posted By: Marty Schafer
Date Posted: 12/13/13 at 7:49pm
Friday - 20131213
Close Grip Snatch: 95x5, 115x3, 135x3 x 3 sets, 140x2 x 2 sets, 145x1 x 3 sets.
I do my regular snatches with my index finger on the non knurled grip width guide and close grip snatches with my pinkie on the same spot.
Dips: BWx10, BW+90 x 8, BW+145 x 8, BW+150 x 8 x 2 sets. About time to move to something else to avoid plateauing.
C2 Rower Intervals: 500m off, 500m on 3 sets. Times for turning on the heat: 1:43, 1:46, 1:41.
Gravity Rows: BWx12 x 3 sets
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Posted By: Marty Schafer
Date Posted: 12/17/13 at 9:07pm
Monday - 20131216
Snatch: 95x5, 115x5, 135x3, 145x2, 155x1, 135x2, 155x1 x 3 sets, 135x2, 115x3, 115x5 x 4 sets. Looks like a marathon, but my focus was technique this week.
Plyo Pull-up: 3 pull-up bars in a step-like fashion. I did a pull-up and transitioned, starting from the bottom rung. BW x 5 x 3 sets.
Parallel Pull-ups: BWx6 x 3 sets.
Tuesday - 20131217
Squat: 135x10, 185x6, 275x8, 295x8, 315x8
Rope Slams, Sprint Bungee, TRX Gravity Rows: BWx10/12/16
C2 Rower Intervals: 500m off/500m on
Sprint times: 1:41, 1:42, 1:47. Gassed.
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Posted By: Marty Schafer
Date Posted: 12/22/13 at 7:19pm
Thursday - 20131219
OH Squat: 95x10, 115x10, 135x10
Close Grip Snatch: 95x5, 115x3, 135x3
Incline DB Press: 50x10, 80x10, 85x10 x 2 sets
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Posted By: Marty Schafer
Date Posted: 12/24/13 at 6:58am
Monday - 20131223
Snatch: 95x5, 135x3, 155x2, 165x1 x 3 sets, 175x1 x 3 sets
Squat: 135x10, 225x6, 295x7, 315x7, 335x8
C2 Rower: 500m intervals. 1:43, 1:47, 1:43
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Posted By: Marty Schafer
Date Posted: 12/27/13 at 7:03pm
Thursday - 20131226
KB Snatch: 30x10 x 2 sets, 40x10 x 2 sets, 45x10 x 4 sets, 50x10 x 2 sets. All 200 reps in 17:07.
Pull-ups: BW on all sets. Reg grip x 10, alternate hand grip x 10, alt x 10, reg x 10, alt x 10, alt x 10.
Friday - 20131227
Overhead Squat: 95x10, 135x6, 155x6, 185x5, 205x2 x 3 sets. PR.
Hang Snatch: 95x5, 135x5 x 2 sets
Incline DB Press: 55x10, 85x10 x 3 sets
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Posted By: Marty Schafer
Date Posted: 12/30/13 at 8:21pm
Monday - 20131230
Snatch: 95x5, 135x3, 155x2, 170x 1, 180x1, 180x0, 155x1, 182.5x1 (whoops, this is a PR, but you can guess what I did here), 185x0
Squat: 135x10, 225x6, 305x7, 325x7, 345x7
Jump Rope 1 min on, 1 min off for 20 reps, and did shot put drills during the off period
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Posted By: Marty Schafer
Date Posted: 1/03/14 at 5:09pm
Tuesday - 20131231
C2 Rower: 500m warm-up, 5000m in 21:40
Gravity Row: Regular x 10, Archers x 16, Archers x 24
Thursday - 20140102
Snatch Challenge: 50lb Kettlebell, 89 snatches in 5 minutes
Incline DB Press: 55x10, 85x8, 90x8, 95x10
Friday - 20140103
Hang Snatch: 95x5, 135x3, 145x2, 155x1, 165x1, 155x1, 145x2, 135x3
Overhead Squat: 95x10, 135x6, 185x5, 225x1, 235x1, 245x1
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Posted By: Marty Schafer
Date Posted: 1/12/14 at 7:18pm
Monday - 20130106
Snatch: 95x5, 135x5 x 3 sets
Squat: 135x10, 225 in 21 style
Pull-ups: Parallel grip, BW x 12 x 3 sets
I took the rest of the week off due to working 60 hours and slightly pulled glute.
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Posted By: Marty Schafer
Date Posted: 1/12/14 at 7:20pm
Sunday - 20130112
Hang Snatch: 95x5, 135x3, 145x2, 155x1 x 3 sets, 165x1 x 3 sets
Stone drills, 6 x Braemar, 6 x glide.
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Posted By: Marty Schafer
Date Posted: 1/13/14 at 6:33pm
Monday - 20130113
Back Squat: 135x10, 225x5, 315x5, 365x5, 375x5, 385x3. Had some good motivation for this, there was a 60 year old who weighed 185lb stiff leg dl 410lb x 2.
Incline DB Press: 50x10, 80x5, 100x5, 110x5 x 2 sets
Gravity Row: BWx10, Archer x 16, Plyo x 10 x 3 sets
30 min on Schwinn cycle fartlek
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Posted By: Marty Schafer
Date Posted: 1/15/14 at 6:31pm
Wednesday:
20min bike
Pull-ups: BW for 10x10
rear delt flyes
I need to start bringing implements with me when I travel.
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Posted By: Marty Schafer
Date Posted: 1/16/14 at 7:42pm
C2 Rower: 500m intervals - 1:46, 1:50, 1:42
Heavy Hammer winds - 3x10 each way
Stone work - 5 non reverse, 5 reverse, 5 facing direction of throw
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Posted By: Marty Schafer
Date Posted: 1/17/14 at 7:58pm
Friday:
Hang Snatch: 95x5, 135x3, 155x1, 175x1, 185x0, 0, 135x3
OH Squat: 135x5, 185x5, 205x3 x 3 sets
DL: 225x5, 315x5 x 3 sets
1 full snatch, 1 OH Squat, 3 Hang snatches: 3 sets w/ 95lb. Trying to make the 3rd pull feel more natural while I lower and the weight raises.
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Posted By: Marty Schafer
Date Posted: 1/18/14 at 8:10pm
Saturday:
HWD (43lb): 10 throws. Remember, I am 193lb.
Heavy Hammer: 3x10 each way
Stone: 5 front facing, 5 reverse, 5 glide
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Posted By: Marty Schafer
Date Posted: 1/19/14 at 5:55pm
Sunday:
2 mile run with the labs - 16:58.
Rolling out the muscles and lots of stretching.
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Posted By: Marty Schafer
Date Posted: 1/21/14 at 4:32pm
Monday:
Snatch Complex:
High pull from floor/full snatch -
135x1/3, 135x1/1, 155x1/1, 165x1/1, 175x1/1, 175x1/1
Full snatch/high pull from floor -
155x1/1, 155x2/2, 135x3/3
Back Squat:
135x10, 225x5, 315x5, 365x5, 375x3...I will have to rethink doing this after snatches. Legs felt fatigued before I got heavy.
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Posted By: Marty Schafer
Date Posted: 1/21/14 at 4:34pm
Tuesday:
Incline DB Press: 50x10, 80x6, 110x6 x 2 sets, 112.5x6
Gravity Row: BWx10, Archer style x 16, Plyo Rows x 10, 12, 12
C2 Rower: 1km warm-up, then 500m interval in 1:39
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Posted By: Marty Schafer
Date Posted: 1/23/14 at 7:22pm
Thursday:
20 min jump rope
-5 degrees outside. Awesome.
12lb stone -
5 front facing throws
5 reverse
15 glide
10 reverse
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Posted By: Marty Schafer
Date Posted: 1/25/14 at 11:14am
Friday:
Knee/Hip Snatch Alternating:
135x4, 145x4, 155x4
OH Squat: 205x2 x 3 sets
DL: 315x5, 335x5, 335x10
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Posted By: Marty Schafer
Date Posted: 1/27/14 at 3:05pm
Monday:
Back Squat:
315x5, 345x5 x 2 sets, 345x8
Shot and weight for distance drills. No olympic lifts today; upper back muscles are acting up and need a longer break.
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Posted By: Marty Schafer
Date Posted: 1/28/14 at 3:38pm
Tuesday:
5 min bike
Treadmill Intervals for 20 minutes:
-7% incline, 7 mph x 30 seconds x 3 sets. 1.5 minute of 5%, 5 mph rest.
-8% incline, 8 mph x 30 seconds x 6 sets. 1 minutes of 5%, 5 mph rest.
Incline DB Press: 112.5x6 x 3 sets. (using 2-1.25lb donut weight magnets on side of 110lb DB)
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Posted By: Marty Schafer
Date Posted: 1/30/14 at 2:06pm
Wednesday:
40 min of rope slams, shot drills, and wfd drills
Thursday:
Infraspinatus Test. It's been angry with me for 9 days now, and today went well. I didn't do a lot, but doing it without pain was the accomplishment.
Pull-ups: BWx10 x 3 sets
DB Rows: 50x10 x 3 sets
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Posted By: Marty Schafer
Date Posted: 1/31/14 at 2:50pm
Friday:
Snatch Complex: 1 full snatch, 1 floor high pull, 1 hip high pull
135x1
145x1
155x1
165x1
170x1
Deadlift:
225x6
315x20 used straps and belt
Treadmill intervals: 1-1.5 min of 5% incline, 5 mph between intervals
7% incline, 7 mph x 30 sec
8% incline, 8 mph x 30 sec
9% incline, 9 mph x 30 sec
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Posted By: Marty Schafer
Date Posted: 2/02/14 at 1:48pm
Sunday:
2 mile run in 16:58 with 1 dog.
12lb Stone: 5 front facing, 5 power, 5 glide, 5 power
Heavy Hammer Winds: 3x20 both ways, 3x5 right side only
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Posted By: Marty Schafer
Date Posted: 2/03/14 at 6:03pm
Monday:
Back Squat: 135x10, 225x6,315x5
355x5 x 3 sets
Shot Drills x 15
Still only one day of olympic lifts. After Fridays snatches, the strained infraspinatus is back to bother me.
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Posted By: Marty Schafer
Date Posted: 2/04/14 at 4:12pm
Tuesday:
DB Incline Press: 80x5, 110x5, 120x5 x 3 sets
Jerk: 95x5, 115x5, 135x3, 185x2 x 2 sets
36" Seated Box Jump: 5x5
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Posted By: Marty Schafer
Date Posted: 2/06/14 at 7:20pm
Thursday:
Pull-ups: 15, 15, 15
Battle Ropes: 3 x 2min
Gravity Rows: 15,15, 15
Shadow drills: shot and wfd for 20 min
...about 6 hours later
1 mile run with dogs
15 power position throws with 12lb.
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Posted By: Marty Schafer
Date Posted: 2/07/14 at 3:29pm
Deadlift:
315x5
355x5 x 3 sets
Treadmill Intervals:
3 x 7% grade, 7 mph. 1 minute rest period of 5% grade, 5 mph
4 x 8% grade, 8 mph. 1 minute rest period of 5% grade, 5 mph
3 x 9% grade, 9 mph. 1.5 minute rest period of 5% grade, 5 mph
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Posted By: Marty Schafer
Date Posted: 2/11/14 at 6:43am
Monday:
Front Squat: 225x8 x 3 sets
Clean & Jerk: 95x5, 135x5
Snatch: 95x5, 135x5
I wanted to do more, but I need to gauge how the infraspinatus feels after a lower stress workout after last weeks olympic lifting break.
10 - 12lb rock power position throws.
15 - 43lb WFD. 1 turn only.
5 - 43lb WOB.
Overall, it felt great to throw besides the slickness of the roads and my driveway.
1 mile run with the black labs.
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Posted By: Marty Schafer
Date Posted: 2/12/14 at 6:50am
Tuesday:
Incline BB Press: 225x14. Wanted to see how the DB presses were transferring over.
10lb MB Throws into a brick wall x lots. On knees, front facing, power position, ambidextrous throws, chest passes, etc.
Sprint Pyramid: outside with two cones ~30m apart. Down and back style.
61m
122m
183m
244m
305m
244m
183m
122m
61m
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Posted By: Marty Schafer
Date Posted: 2/14/14 at 7:15pm
Thursday:
Pull-ups: BWx20 x 3 sets
Shot Practice: all Braemar
12lbx10, 16lbx10, 18lbx10, 23lbx5
LWD (~25lbs) line drills x 6
Hammer Winds:
12lbx10 each way x 2
14.5lbx10 each way x 2
17lbx10 each way x 4
WOB: 56lb swings, no release, both hands x 6
Prowler x 20 yards x 5 sets
Friday:
Snatch Complex: (1 full snatch, 1 floor high pull, 1 hip high pull)
135
155
165
175
185. Nailed it.
Deadlift: 365x5 x 3 sets
DB Rows: 70lb x 10 x 3 sets
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Posted By: Marty Schafer
Date Posted: 2/17/14 at 8:26pm
Monday:
Clean & Jerk:
135x3
155x2
185x1
205x1
225x1 x 3 sets. Clean was smooth; jerk was shaky.
Seated 36" Box Jumps: 3x5.
Single Leg 12" Box Jump 2x5
Medicine Ball throwing into the brick wall. Over and over again.
6" of powder snow. 1 hour of shoveling the driveway.
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Posted By: Marty Schafer
Date Posted: 2/19/14 at 6:59am
Tuesday:
Front Squat: 235x8 x 3 sets
Incline DB Press: 100x8 x 3 sets
10 minutes of jump rope
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Posted By: Marty Schafer
Date Posted: 2/20/14 at 7:06pm
Thursday:
Snatch Complex: 1 full snatch / 1 high pull floor / 1 high pull hip
135
155
175
190 - PR
Snatch Complex: 1 high pull floor / 1 hip snatch = 1 rep
135 x 10 reps
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Posted By: Marty Schafer
Date Posted: 2/22/14 at 7:10pm
Saturday:
Fort Pierce, FL. First time throwing the hammer and WFD this year.
H. Hammer: 10 throws - 60-65'
42lb WFD: 10 throws - 30-36'
42lb WOB: 6 throws over 10' backstop fence
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Posted By: John Pilling
Date Posted: 2/23/14 at 8:53am
That is great that you got to get some throws in while in Florida. Nice work.
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DrLinehan.com
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Posted By: Marty Schafer
Date Posted: 2/23/14 at 12:51pm
Thanks John! Been working out the discrepancy you found with my hammer technique. You're right about it changing up my timing, but it's not an insurmountable obstacle. It may just unlock hammer euphoria.
Sunday:
Clean & Jerk: 135x3, 185x2, 205x1, 235x1 x 3 sets
Extra Jerk Work: 135x3 x 5 sets.
Pull-ups: BWx10 x 2 sets, BW+10 x 10, BW+20 x 10, BW+30 x 10
DB Rows: 75x10, 100x10 x 2 sets
12lb stone: 10 power, 5 glide, and a myriad of drills
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Posted By: Marty Schafer
Date Posted: 2/24/14 at 8:50am
Monday:
H. Hammer (23lb): 2x10 winds ambidextrously, 15 throws
HWD (43lb): 5 throws
WOB (43lb): 3 throws ambidextrously
Sprints: 5x160m
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Posted By: Marty Schafer
Date Posted: 2/26/14 at 8:44pm
Wednesday:
McDonough, GA
Incline DB Press: 105x8 x 3 sets
Front Squat: 245x8 x 3 sets
30 min cycling
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Posted By: Marty Schafer
Date Posted: 3/02/14 at 12:40pm
Friday:
Snatch Complex: 1 floor snatch/ 1 high pull floor/ 1 high pull hip
135
155x3
175x2
Snatch Complex: 1 high pull floor/ 1 hip snatch
135x10
Shot drills intertwined with 3x5 box jumps
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Posted By: Marty Schafer
Date Posted: 3/03/14 at 6:38pm
Monday:
Clean & Jerk: 135x1, 185x1, 225x1
Clean Only: 245x1, 265x1, 275x1, 280x0. PR!
Front Squat: 135x10, 225x8, 255x8 x 3 sets
15lb Hammer Winds: 7x10
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Posted By: Marty Schafer
Date Posted: 3/06/14 at 7:46pm
Wednesday:
15lb Hammer Winds: 3x10
43lb WFD line drills
Braemar x 10
Thursday:
Ring Pull-ups: BWx5x10
Glide drills
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Posted By: Marty Schafer
Date Posted: 3/10/14 at 6:17pm
Saturday:
2 mile run with dogs
clapping incline push-ups: 3x10
15lb hammer winds x 10 each way, then 2 line drills: 3x
Braemar: 10
Monday:
Clean and Jerk: 135x3, 185x2 x 3 sets
Clean and Front Squat: Speed & 30sec rest intervals
135x10
185x4 x 10 sets
Superman Push-ups: 10, 10, 30sec hold
1 mile run with the labrador
15lb hammer winds: 5x10 clockwise/counter-clockwise
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Posted By: Marty Schafer
Date Posted: 3/11/14 at 7:00pm
Tuesday:
Gauntlet Stairmaster - 102 floors in 20 min
Power position practice. Tweaked my starting position very slightly and consistently added 3-4' to each throw. 15 throws.
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Posted By: Marty Schafer
Date Posted: 3/13/14 at 7:08pm
Wednesday:
C2 Rower: 3x500m. 1:41, 1:41, 1:41. Couldn't break through into the 1:30s today, but I didn't lose any ground either.
Pull-ups: regular grip x 10, alternate grip x 12 x 2 sets
DB Row: 55x10, 90x8 x 2 sets. not feeling it after doing the rower
43lb WFD: 15 throws at 10-11 paces.
43lb WOB: 5 throws each way.
I need to start practicing with 56lb due to throwing with the big guys in May at Alma Highland Games.
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Posted By: Marty Schafer
Date Posted: 3/14/14 at 7:54pm
Friday:
Snatch: 135x5, 155x2, 165x1, 175x1
Deadlift: 225x10, 315x6, 365x10
DB Incline Press: 100x6, 110x6, 120x6
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Posted By: Marty Schafer
Date Posted: 3/20/14 at 9:32pm
Thursday:
50+ hours working this week already. Finally hit the gym in Farmington, NM. 24hr gym that stops staffing at 5pm. I got lucky walking up to the door as someone was leaving.
Snatch: 135x5 x 5 sets. Forgot chalk = wiping hands on shorts after every rep. Following suit with Greg Pilling's Leprechauns...
50 BW dips, then 75lb x 10 for incline DB press.
Pick a rock and throw it: 1 lighter rock x 15. 1 heavier rock x 6.
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Posted By: Marty Schafer
Date Posted: 3/22/14 at 9:43pm
Saturday:
Clean & Jerk: 135x3, 185x1, 205x1, 225x1 x 5 sets
Deadlift: 275x1, 315x1, 365x1, 405x1, 435x1
Inverted Row with TRX: BWx12,13,14
Circuit: 10 hammer winds, 10 burpee to 30" box jumps, 10 Stiff leg DL.
3 sets of that mess.
Steam room.
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Posted By: Marty Schafer
Date Posted: 3/23/14 at 5:28pm
Sunday:
Front Squat: 135x1-10, 225x5, 275x3, 295x3, 315x3 x 3sets
Pull-ups: Reg grip x 30, Parallel grip x 20
Stairmaster: 10 min, 52 floors
Pool: 400m, no time.
Steam Room.
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Posted By: Marty Schafer
Date Posted: 3/30/14 at 6:19pm
Sunday:
Gold's Gym. Grand Junction, CO
Snatch: 135x3, 155x1, 175x1, 190x0. If I got my butt down two more inches, then I would have caught it. Instead I dropped it and cussed.
Superset:
1) Muscle Ups: 3,3,3,3,3
2) Jerks: 135x3 x 5 sets
Line drills with 30lb kettlebell. The worst part about flying for work is that I don't have any implements with me.
Swimming 400m.
More steam room time.
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Posted By: Marty Schafer
Date Posted: 4/01/14 at 8:26pm
Tuesday:
Front Squat: 325x3 x 3 sets
Incline DB Press: 100x5, 110x5, 120x6
Hammer Strength Rows: 90x10, 115x10, 125x13
Stairmaster: 54floors in 10 minutes
Swim: 400m
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Posted By: Marty Schafer
Date Posted: 4/05/14 at 6:45pm
Saturday:
HWD (43lb) x 15. Took about 10 throws to get into a groove.
Light (12lb) stone: Power x 15, glide x 6.
Light Hammer winds x 30. throws x 10.
Tire sled pull x 10 reps at 20 yards.
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Posted By: Marty Schafer
Date Posted: 4/06/14 at 8:16pm
Sunday:
Sheaf (18lb) x 15
LWD: 10 reps
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Posted By: Marty Schafer
Date Posted: 4/07/14 at 7:08pm
Monday: Easy week
Snatch: 135x3 x 3 sets
C2 Rowing: 20 min 4450 meters. 1 all out 500m sprint for 1:35 near the end.
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Posted By: Marty Schafer
Date Posted: 4/09/14 at 6:50pm
Wednesday:
Front Squat: 225x10 x 3 sets
LWD: 12 throws. avg pace count is 16, better than last year's 14, but not anywhere near where I want to be.
Stone: 15 throws. I throw this with both arms to increase my rest period, and now my left is only 1 pace behind my right.
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Posted By: Marty Schafer
Date Posted: 4/11/14 at 8:05pm
Thursday:
L. Hammer: 15 throws
Friday:
L. Hammer: 10 throws with blades
LWD: 11 throws. 15, 16, and 1 - 17 pace throw. Need to get a tape.
Stone Cardio - 20 minutes
Pull-ups: 3x10
Incline DB Press: 80x10 x 3 sets
DB Row: 80x10 x 3 sets
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Posted By: Marty Schafer
Date Posted: 4/12/14 at 7:37pm
Saturday:
Caber: 5 flips, finishing with a 100 yard carry
Jump Rope: 20 min
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Posted By: Marty Schafer
Date Posted: 4/13/14 at 1:28pm
Sunday:
HWD (48lb): 12 throws, 31' furthest.
WOB (48lb): both hands x 4
Braemar x 3, Open x 3 with 16lb stone
Sprints: 200' = 1 rep
Reps - Time
1 - 13sec
2 - 29sec
3 - 43sec
4 - 1min
5 - 1:14 min
4 - 59sec
3 - 43sec
2 - 27sec
1 - 12sec
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Posted By: Marty Schafer
Date Posted: 4/14/14 at 6:46pm
Monday:
1 Hip Snatch/ 1 high pull from the floor:
165 x 3 sets
Zercher Squats: 135x10, 225 x didn't go so well.
Back Squat: 225x5, 315x5, 365x5
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Posted By: Marty Schafer
Date Posted: 4/18/14 at 7:17am
Wednesday:
Pull-ups: BWx10, +25lb x 8, +45lb x 6, +55lb x 6, +65lb x 6
Gravity Rows: BWx15 x 3 sets
L. Hammer x 12
Thursday:
20min bike
L. Hammer x 4, 20lb Hammer x 4, 25lb Hammer x 3, L. Hammer x 3. Much better L. Hammer throws after going through the heavy overload. Numbers still not at last years peak.
HWD (48lb): 13 throws. I had bad form, which I was not able to fix with more throws. Too much weight on the back leg after the 2nd turn which caused me to throw off balance.
17lb Stone: 8 Braemar, 3 Open. Clear difference in distances between the two.
22lb Stone: 5 Braemar
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Posted By: Marty Schafer
Date Posted: 4/18/14 at 12:39pm
Friday:
Flat DB Press: 120x5 x 3 sets
Clean/Jerk/Hip High Pull: 135x1, 185x1, 205x1
Clean and Jerk: 225x1
Clean: 235x1, 245x1, 255x1 x 2 sets
Deadlift: 315x2, 335x2
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Posted By: Jason Cherry
Date Posted: 4/18/14 at 5:51pm
What was up with the zercher?
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"Example is the best precept." ~ Aesop
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Posted By: Marty Schafer
Date Posted: 4/24/14 at 7:46pm
Jase, not feeling the Zercher's yet mostly because of a newly found pain in the elbows. Working into it as a warm-up for now.
Monday:
Zercher Squat: 135x10, 185x3
Back Squat: 225x3, 275x3, 325x3, 375x3 x 3 sets
Tuesday:
L. Hammer, 20lb hammer, 25lb hammer. Moved my aiming stake for the low point of the pivot to directly in front of the right foot. It drifted about a foot to the right somewhere, somehow and it was causing me to lose about 10'. Have to measure next time. About 26-27 paces.
Wednesday:
HWD (48lb): 15 throws all around 29-30ft. I was landing with too much weight on my front foot so I didn't have any drive to get the weight out there.
17lb stone: 12 throws all around 32-34'.
Thursday:
Bike 30 min
Pull-ups: BWx10, +35lb x 8, +55lb x 6, +65lb x 6, +65lb x 5
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Posted By: Marty Schafer
Date Posted: 4/26/14 at 8:05am
Friday: Felt a strain in lower back on Monday doing light snatchest, so I took off all oly lifts and deadlifts this week.
Flat DB Press: 50x10, 100x3, 120x3, 130x3 x 2 sets, 140x3.
C2 Rower: 4x250m intervals
500m warm-up
250m - 46 sec
250m recovery
250m - 48 sec
250m recovery
250m - 49 sec
250m recovery
250m - 48 sec
250m finale
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Posted By: Jason Cherry
Date Posted: 4/26/14 at 9:38am
Marty, really like reading your stuff here. This where you get all that explosiveness?
You throwing the Gaylord games this year?
I feel my deadlift jumped like it did due to zercher. YMMV.
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"Example is the best precept." ~ Aesop
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Posted By: Marty Schafer
Date Posted: 4/26/14 at 2:24pm
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Thanks, no idea where it comes from. Count me in for Gaylord Jase, throw me in where you need more people. Is it fine if I give you the money at Alma?
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Posted By: Jason Cherry
Date Posted: 4/26/14 at 3:11pm
Yes.
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"Example is the best precept." ~ Aesop
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