Sunday:

KB: single arm wob swings 55x20x20

DL: very fast 315 w/ green bands 10x2

GM: straight leg narrow stance 200 x15x15 too light for me but Dave .....

Hang Snatch hi-pulls: from knees 225x5x5x5 Dave Barron style- very very fast. No reset on the bottom, fast reverse as the bar just drops and you go. I should have put the stop watch on these as I believe they were performed in 3-4 seconds.  

Don,

Did you really mean 20x20 on the KB swings?  I assume the 5x5x5 on the high pulls was a typo, or does this mean something else?  I really hope you keep posting your workouts.  Thank you for sharing.

FYI:

http://www.youtube.com/watch?v=H0rn_pSRv_0 - http://www.youtube.com/watch?v=H0rn_pSRv_0

http://www.youtube.com/watch?v=-qIRu4U4G-s&NR=1 - http://www.youtube.com/watch?v=-qIRu4U4G-s&NR=1

Peter, it was 2x20 and 5x5. Is that the guy from Seinfeld? He stole our exercise!

Awesome session, and thanks for taking it easy on me old man. But it would have been quicker if you had just beaten my lower back and hamstrings with a two-by-four.

Pete, what Dave noted. Those two videos were what I was attempting to capture in my description- thanks Pete. The carry over is stating the obvious.

I'm considering throwing in the towel on my next 8 week hi-rep session and going explosive/ballistic training from this point on. In other words all fast all the time.  Need to get the throw volume up from last year, so my wts need to be fast and explosive.     

I hear ya Myles, once we got going (we had coffee for an hour or so) it was a great work out. I think Dave and I are cut from the same lifting throwing cloth, in that we thrive on lifting med hvy wts very very fast and on occasion we'll load the bar up.

"On the Road" I wish I had more time to take trips like I used to training w/the likes of :., Erine Hacket World Power Lifting Champ, Brian Oldfield 75' shot , Mark Cameron World Oly Champ, Daley Thompson Oly Gold in the Decathlon............. . I always enjoyed training with great lifters/competitors, its just part of the journey. 

Maybe the OBX Lifting Club w/Gene in the Spring. 

Love to have you down Don...  A day of training, throwing and fellowship... 

Open invite to anyone....

Saturday: 1-2-10

KB @80 lb warm-up single arm pull thrus 4x10

Speed Dead Lift @315 w/ green bands 15x2

Hex Bar Jumps @ 315 2x10

Snatch Grip Hi-Pull from hang @250 3x5

G/M narrow stance @200 2x20

since your idea of training has more to do with sausage and roast duck(who can honestly blame you...) I will pick up the torch and file myself under the "Stewart/Barron" log as well. Had a HUGE weightlift session last night and hit some crazy numbers...

hang snatches

115 x 8

135 x 8 - 3 sets

155 x 2

185 x 1

full snatch from floor- 185

I suck at snatches and am weaker than my 4 day old.

standing military press:

135 x 10

135 x 8

135 x 7

front squats:

135 x 10 x 3

abs:

incline russian twist with 10 lb plate.

3 x 10

this was my first whole body lifting session - its been mostly light snatches and cardio up to this point. body weight is at 275, so is my current max in the hang clean. Before 2011, I will accomplish a:

415 front squat

325 hang clean

225 hang snatch

575 dead lift

now where did I put that winstrol...

Warm-up: 4 way hip 4x20 w/25 lbs. KB swings single arm 4x10 @80

Last of this 3 week cycle. Med-Heavy pull next week, thinking 500 x1 low hanging SGDL  

DL for Speed w/ green bands 315 20x2

Narrow stance G/M's 220 3x12

Hang Snatch Hi-pull 225x6x6, 250x4x4, 275x2x2

Hex Bar to toe extension from 4" blocks 405 3x5

Sun Hi-rep legs start again.

The hang snatch hi pulls done as fast as possible in yo yo style are the hardest thing I've done this year  That and goodmornings are cornerstones this year - Don - do you do your Gms standing or seated - I prefer standing - more specific.

Did some 5x5 Starr yesterday - incline , power cleans and backs sqts. All yoyo and fast as possible.

Mike, I stand or I/m standing for this 3 weeks cycle. I'll switch to seated G/M or RDL for the next 3 week cycle for my glute-ham, lower back work. I need a lot variety with the postier chain work. I start a new pull cycle next weekend. Prior to the BARRON coming over for a workout I always pulled, reset and pulled etc. . Dave's hang style is just do them as fast as possible -yes 3-4 seconds of very hard work. Should see some carry over with the big cabers. My next 3 week cycle switching to hang clean hi-pull above the head - trap blasters I'm sure.  

Sat: Will Tagye in the house

Bottom Postion Zercher Fronts @205 3x5, 255 3x3

RDL @ 315 3x10

SSB Jumps @225 3x10

Hang Clean Hi-pull (top of head) @185 3x5  

Staying very safe and smart in the training hall as I've been throwing my a** off 3-4 times per week. Shot/Stone drill w /22 lb shot, winding a 42 hammer, throwing a variety of wts/kb wt fr dist during the week. RE-working the hi-pulls as Im trying to pull to the top of my head very fast.

1/14/10

7 min. dynamic warmup: treadmill on highest incline at fast walking speed for 30-40 seconds mixed with 1 minute of lower incline/lower speed until heart rate comes back down to about 130 - back and forth.

over head squats with bar

front squats: 225 x 5 x 5 - crawled back to car.

1/17/09 - only had 40 minutes

basketball, sprints and shooting - 10 min.

kettlebell swings like a WOB and 1 arm snatches with a heavy bastard 3 x 10 both sides

kneeling squat jumps

a little foam rolling

cardio complex's

95 lbs on bar: RDL 8 reps, bent over rows 8 reps, front squat 8 reps, over head press 8 reps, ab roll out 8 reps, rest 90 seconds, repeat twice - try not to pass out on floor. very challenging, but within 1/2 hour energy levels shot through the roof and felt great. Went home, pushups 7 sets of 10 - explosive.

1/18/10

8 min warmup - treadmill, high speed walking on steep incline

26" box jumps w/ kettlebells 3 x 8

punching bag with boxing gloves. 10 minutes - as many 10 second assaults as I could do. Who knew how hard that was going to be...

Medicince ball slams against floor 4 x 10

can't wait for real lifting to start...

Wed 1-20 WOB workout:

Good Morning Squat (deep to flat back) 330/120 (chains) 10x1

Snatch Grip Hi-Pull 315 10x1

35 med ball for height x10 over 12' barrier.

17/20 wrote:   Good Morning Squat (deep to flat back) 330/120 (chains) 10x1

Sick. I'm going to try that.

Andy, 15 years as a competitor both Judo and gi, and no gi-Jiu-Jitsu tournamnets. Not many did the no gi thing back in the 80's as it was a much faster style and it was breaking with tradition. I've done alot of half guard to side control teaching/training with my son (and greco-roman locks) who is on the towns middle school wrestling team. Much less complicated than throw training. The thought of break falling or taking any over the shoulder throws just freaks me out- wish I could still go.    

1/21/10

warmup: 8 min fast uphill walk

basketball for 5 min. dribbling up and down sprinting full court and shooting.

high kettlebell swings like wob 2 x 10 both sides.

full snatches up to 205 for 2 singles. straps only

front squats up to 315 for 2 singles. no belt.

3 x cardio complex: hang clean/bent over rows/front squat/pushpress/hammer winds (with 25 lb plate)

8 reps per movement with 90 seconds between complex

foam rolling

Sun 1-24-10

Zercher Bottom Position @ 225x5x5x5, @275X3x3x3

RDL@ 315x15x15 @ 405 x10x10

SSB 1/4 Squat Jumps @ 250x10x10x10

Hang Pull Clean 225x6x6x6x6

DB spilt jumps w/ 75's x20x20x20

1/23/10

late night snowy training outdoors in 25 degrees.

carry the big ol' 3 year old to bed, head outdoors, jumping jacks, pathetic attempt at shadow boxing.

60 lb sand bag cardio complex's:

RDL's x 8, bent over rows x 8, military press x 10, zercher squat x 10, 16 lb hammer winds x 10 both directions

90 seconds rest, 4 total sets - very intense, Heart Rate way up there.

1/24/10

80% sprints up and down Basketball court x 10, did the "lay up drill" from my middle school glory days.

box jumps - fall off 16 inch box, up onto 30" box, jump into a depth jump landing and hold for a second. 2 x 8

assaulted the heavy bag with boxing gloves again. I could take Mariusz in MMA I am betting.

14 lb. Medball two hand overhead pushes as high as I could throw. After ball bounces, catch in downward fall and vault into another push overhead. 2 x 10. Fun, got H. Rate up.

4x alternated fast jog up hill for 30 seconds (treadmill) with bench press 135 x 10

1/26/10

had 30 minutes

warm up: front squats - 135 x 3 x 10

power cleans from the floor:

135 - 2 x 10

185 1 x 10

205 x 3

225 x 3

275 - 3 singles

Metallica's Death Magnetic album and power cleans = goooood

17/20 wrote: Staying very safe and smart in the training hall as I've been throwing my a** off 3-4 times per week.

Don, I have been trying to work in more throwing with the lifting unsuccessfully.  Could you list your basic week and how you schedule 3-4 days of throwing with your lifting schedule? Do you do a two-a-day thing or do a lift-then-throw? Very curious.

MM- I recently added a speciality day to my lifting which is every Wed. ( heading down the dungeon shortly) Sat. is a throwing day to include: stone/drills, wt fr dist/drill and hammer/drills this is a big volume day 90mins.-120 mins. I'll set up the trig and try and push a little, but it's very cold in NE. Sun. is lift only. Mon and Tues is an hour each day with a variety of Stone, Wts fr Dist. and hammer drills. So my focus as you can see is stone, wts and hammer. The volume is about 20-30 throw/drill for stone, same for wts fr distance and 100-200 hammer winds and 6-8 hammer release with a modified 42 lb all iron hammer that is maybe 40 inches.

Recently I included wed. as wob lifting/throwing day which includes two specific wob lifts and some kind of release. My second wed. ( tonight) should be GMS 330/120 chains 6x3, snatch grip hi-pulls 315 6x3 and 53 lb kettlbell for ht 12'-13' x10. I'll update the log tonight. This is just an extra workout to prepare for Belgium wob championships. Jury out on this- maybe abit too much. But I've got 2 days rest to follow.

So 5 on 2 off.

Wed. WOB training day

GMS 6x3 @ 330/120 chains

Snatch Grip High Pull 6x3 @315

KB wob swings 4x10 @110

WOB over 12'-13' w/ 53 lb KB x10

17/20 wrote: MM- I recently added a speciality day to my lifting which is every Wed. ( heading down the dungeon shortly) Sat. is a throwing day to include: stone/drills, wt fr dist/drill and hammer/drills this is a big volume day 90mins.-120 mins. I'll set up the trig and try and push a little, but it's very cold in NE. Sun. is lift only. Mon and Tues is an hour each day with a variety of Stone, Wts fr Dist. and hammer drills. So my focus as you can see is stone, wts and hammer. The volume is about 20-30 throw/drill for stone, same for wts fr distance and 100-200 hammer winds and 6-8 hammer release with a modified 42 lb all iron hammer that is maybe 40 inches. Recently I included wed. as wob lifting/throwing day which includes two specific wob lifts and some kind of release. My second wed. ( tonight) should be GMS 330/120 chains 6x3, snatch grip hi-pulls 315 6x3 and 53 lb kettlbell for ht 12'-13' x10. I'll update the log tonight. This is just an extra workout to prepare for Belgium wob championships. Jury out on this- maybe abit too much. But I've got 2 days rest to follow. So 5 on 2 off.

Thanks a lot for this specific info Don. I will take your example and tweak it for me (I am a mere human ), but I like the way you organize things and have definite training goals for your throwing days. 

When I threw yesterday, I did so in shorts and a t-shirt and wasn't cold. While I was out there, I thought that I have the opportunity (weather) to throw more than most (yall up North) and need to take advantage of that by throwing more, in addition to lifting for more overall strength.

Thanks again.

Sun 1-29:

Bottom Postition Zercher Squat @ 315 5x2

Squat Jumps 275x10x10x10

Stiff Leg 315x3, 405x2, 500x1 (600x1 in 3-4 weeks)

Hang Pull Clean Grip 185x6,x6, 235x4x4, 285x2x2  

Wed. 2-3-10 WOB Specific

KB Swings @ 110 2x15

GMS 405 3x3

Snatch Grip Hi-Pull from 4" 350 3x3

35 lb med ball for ht x20

Sat 2-6-10 my upper body/throw -drill day:

Gorrila Bar Bench ( high chest narrow grip) 150 w/120 chains 15x2

Seated alt. Incline DB throws w/40'sx10 right arm only (I start with left arm extended, pull back w/ left and push and release w/ right)

Seated 12 lb shot for distance to test arm acceleration x3 ( results were pretty good)

Bent Rows w/225 3x15

Halo winds w/35 kb 4x25

Turkish Get-up w/25 kb 4x10

Super Yoke Twist w/180 plus yoke wt ? 4x20    

Hammer throws/drill, released w/42 lb hammer x10, Standing wt for dist w/ 25, 35 and 45 KB, standing shot ( polish stand drill) w/35 med ball - just too cold to rotate today 10 degrees at 9:00 am.   

Sunday 2-7-10

Snatch Grip Hi-Pull 10x2 @225 (30 second recovery)

Zercher Box Squat 8x3 @ 205 superset (30 second recovery)

Standing G/M narrow stance 2x10 @ 300

Box Jumps (from box to vertical, not onto box) holding 55lb KB 5x5. First time for these, too light holding KB, but once I get some wt on my back.......

4 way hip @ 50 4x25

2 handed 55 KB swings w/ towel 2x25

Energy level way up gotta pull or squat something hvy.soon, body wt 259 this past wed.

WOB specific Wed. 2-10-10

GMS to toe extension: 10x2 @ 275

Single Arm KB swings 3x10 @ 160 lb, 2 handed KB with towel 3x25 @ 53lb 

35 wt fr ht x10 (just up no cross bar)  

Sunday 2-14-10

Zercher Box Squat 10x2 @ 225 fast

Seated G/M 3x8 @ 315 w/ ssb

Snatch Grip Hi-Pull 10x2 @ 250

Box Squat Jumps 3x5 @ 150

55 KB swings 2 handed with towel 2x25

Mon 2-15-10

Hammer Throws w/30 HH x10

Hammer winds w/16 x200

KB for Distance x15 w/25, 35, 45

Standing shot w/22 x10

Yoke Twist w/225 4x10

Half Turkish Get-up w/25 kb 4x10

Thick Bar Bounce Bench 15x2 @ 200 and Bent Rows 2x20 @ 185 tonight.

2/15 In honor of Glenn

Warmup: light snatches, overhead squats. I forgot how much i hate Dan John.

Power snatches with my awesome new http://ironmind-store.com/NEW-Blue-Twos-Lifting-Straps/productinfo/1448/ - IronMind Blue Two lifting straps .  These things are the bomb, made 205# feel easy. Thanks Randy!

Deep front squats for speed: 225# for triples. Left knee is still about 25% weaker but it's getting better.

"Thick Bar Bounce Bench 15x2 @ 200 and Bent Rows 2x20 @ 185 tonight."

What are these precious?

Wed. 2-19-10 WOB Specific

Snatch Grip Deads from 4" platform ( no floor touch) 3x3 @ 315, 2x2 @ 405, 1x1 @ 500. The goal is 600x1

D/B pull throughs to standing w/2 40's 3x10

55 kb for ht over 13' tree branch x10

Duncan was that ,what are they precisely? If so, I use a gorllia/thick/axle style bar if you will ( easy on wrist ) and drop and bounce off a thick foam pad (see Timmerman you-tube) gives the triceps a little work for some heavy stone carry over. I go very fast, keep the bar very high on my chest and keep the wts real light.     

10-4 on that Don; I'll see if I can scrounge up a fat bar.  Just ordered some Fat Gripz...we'll see how those stack up for other things.

Real light weights?  How light?  185?  225?

2/18 

OH squats, 135# 5x5.  My back is not sure how to respond to these.

Front squats, up to 275# for a double. Most weight I've been able to do in two years. Hoorah.

I got mad skills on the key board. Likewise Myles, it should be a fun year alot going all over the HG world for the 40 plus crowd. Take it slow geting that 56 for distance monkey off your back. I'll talk to you soon.

Duncan- New York Barbell sells a pretty good version ( not solid) if your looking for something on the cheap. I'm sure Sorinex has some good quality fat bars.  I bench for speed only these days and have for several years due to all kinds of shoulder pec issues. With chains I'll top out at 250 plus 120 in chains for 2 or 3. My lock out still ok it's the start that just beats me up. A little stronger on the incline and the declines I can move some wt around with no pain.  DB are still good as I can get a few with the 120's flat.

Took the 258 out for a test drive: Sat

35 LB Braemer 24'-26'x6

32 LB Blob Hammer ( about 40 inches 25 lb head plus heavy chain and large ring) 60'-64'x12 Cool down with 200 hammer winds w/ 16.

35 LB kettlebell for distance 50'-54'x6 Felt very fast, but sloppy off the asphalt.

Standing two handed wt for distance (50 LB plate) throw (for the core) x 20   

This would be a specific application of the points discussed in meat's "Training questions" post.

BTW Don, how do you find the 35# Braemar tosses, especially in the wrist etc?  The most I can stand to use with any approximation of decent technique is about 28#.

Peter, I use an old indoor 35 lb yellow ball, not too bad as I can mold it to fit. I'm doing more of a single arm push press and release as opposed to a traditional standing put. I've been using a 22 lb shot for most of my standing throws-I hear ya on the wrist issues.

Sun 2-21-10

Throws: Kneeling (right knee)22 lb shot x10 -16'-18',Single Arm Hammer Winds and release w/ 40" 16 lb hammer x100, 53 lb KB for Distance x6 28'-32' and standing wt fr dist. w/ 45 kb x10.

Wts: Bench Zercher Fronts w/green bands off bounce pad 8x3 @ 225, 5 Second Pause (bottom position) Hex bar jumps 5x3 @ 185, Yoke Twist w/ 100 lbs 4x20 and single leg plyos w/20 lb wt vest 4x10 onto 4" block (done fast w/ no reset)

Pulls: wed. or thrus.

2/21 Throwing
Open stone (light) x 20 around 55-57'
28# 1 spins x 5 around 60-65'
28# hammer 1 wind & release x 10 best was 55'

2/22 Gym
OH squat 135# 3x8
Speed DLs up to 405 for triples

2-22-10: Weather still good thought I'd get one more day in.

14 lb shot drills: pivot drill x10, 360 degree drill x10, South African x10, Scottish Style x6, Full Rotation w/ the 16 lb shot x3.

Next 2 days cardio and stretch.  

Style change I hope Wayne. The old risk averse, playing it safe won't equal 50'. The test will be off the grass on those damp mornings. I know the key to doing the full rotation off grass, just a matter of getting the reps in.

Sat, 2-27

MacDonald Bar Inclines 95/120 chains 5x3

Single Arm KB PP 55 10x2

35 LB Braemer x10 22'-25'

Wt for dist. 35 kb x6 1 turn 45'-47' 35 wt x10 60'-62'

HH w/ the 32 lb blob x10 60'-64' 16 LH x200 winds

A MacDonald bar has a 3 to 5 inch camber in the middle of it to allow greater ROM in the bench press and greater stretch of the pecs.  In terms of bench press variations, it is basically the exact opposite thing to a two board press.  It was developed by Mike MacDonald, the great bench presser. 

I am curious about Don's experience using this bar, as I know his shoulders have given him some trouble and while this bar is great for one's pecs, it is generally held to be relatively hard on the shoulders.

AKA a cambered bar Gene. 

Peter, my chiro suggested( very hi inclines only ) years ago as means to maintain some upper body strength for stone throwing purposes. As you can see I'm very conservative with the wts.  The chains help with the progressive resistance, limiting the load off the break. More an issue of some change in the upper body routine, not really committed to these over the long run.  Been having some good single arm push press work outs with kettlebells.  

Sun: 2-28

45 KB wob x10 14'-15' branch

14 shot drills and throws 45-47'

Zercher Box 6x4 @ 225

Stiff Legs 315x3 405x2 525x1

Box Jumps w/ssb 175 3x5

Mon 3-1-10

Rotational Shot session 360drill, pivot drill, south african, scottish, full rotation x35-40  

22 shot standing x10

Tues 3-2-10

32 hh the blob x10

standing 35 kb wt fr dist x10

Pud Throws 35, 45, 53 kb x15

17/20 wrote: Sun: 2-28  Box Jumps w/ssb 175 3x5

I assume these are Box Squats into a jump?  Or are they jumps up onto a box?  If so, how high is the box?

Wow, you really are a Southie. I have seen the Departed and Good Will Hunting, so we are like neighbors, lol.  Very impressive sports resume to say the least.

If you ever down South and want to put on a clinic, please let me know Don.

MM

Peter-Box to jump only. Just feeling these is out as I've just started, will start add some real wts. I've also been doing static ( 5 second hold in the quarter squat to jump) to ballistic with the trap bar.

Duncan -the bar has it's limits as it can be difficult to control with heavy wts. and keep in mind it was designed to assist PL's or PL's adopted it back in 70's(?). The bar does create a longer stroke (drop hi on your chest) which is why I think it has a place for shot/stone thowers . My issue is with the design as they were massed produced and the width for me is too wide for the flat bench. My chiro suggested I use it for hi inclines only (these days). I used it too cool down after a bench session ( not any more too much stress on my shoulders)doing very controlled hi-reps 10-15 with 30-50 percent of 1rm. Just be cautious with them.

MM-"once a Southie always a Southie". Ya Hollywodd is all over the Southie Irish Mob nonsense it's getting alittle too much. Nice place to live before they started a forced busing policy. The spin for the shot/stone and wts is all about reps and more reps and some face to face intruction. Larry Brock is doing something in Richmond soon-I would make an effort to go.

Wed 3-3, WOB session

SGDL wave 275x3 325x1 275x3 365x1 275x3 405x1

SGDL off 4 inch 225x10x10x10

45 kb for ht x10

Thrus, 3-4 HH 32 lb blob x10 , 35 kb standing wt for dist x10 38-40'

Fri 3-5, 45 kb wt for dist x8 40-42', 16 hammer winds x200, 15 lb stone drills x20

Sat 3-6,

20 Braemer x10 36'-38' of the grass no reverse

HH 32 blob (40 inches) x10 68'-72' of the grass w/ blades

45 lb plate loaded 20 inch set-up 2 turn wt fr distance x10 44'-46' asphalt

26 lb 12 inch set-up 1 turn wt fr distance x10 58'-62' asphalt.

Sun, 3-7

16 lb shot x20 drills and scottish style

53 lb kb for distance x10, 28 for distance x10

16 hammer x10  

Mon. 3-8

Rotational Shot routine w/14 off grass x20-25

Tues 3-9

Pud throws w/ 25, 35, 45 KB's

42 lb hammer x10 50-55'

Fri 3-12

Alt D/B Bench 70x12,12,12

Incline Press 225 10x1

Dips 3x15 ( counter balance machine)

Don,

A quick question about the alternating DB bench...are your sets of 12 done "12 per arm," for a total of 24 reps per "set?"

I have looked into these in the past as a change of pace lift...I have given up on bench for a bit (minus the Mac bar experiment yesterday) and am looking for more incline variations.

Also, what is a counter balance machine?  Is that the assisted dip/pullup?

Advice?

Duncan-total of 12, 6 per arm good change of pace and a little more throw (stone) specific. For some reason I can do these pain free, as opposed to the bench press. I think the added crossing tension with bar is what is giving me shoulder issues. NOTE:On my bench/incline DB work I extend my shoulder out, no locked shoulder socket. No westside lock and shorten everything up, a more relaxed upper back. Yes assist/cheat machine I mean.  

SOME OPTIONS:Bench/Incline throws on Smith,KB bench press on the floor/bench, Incline DB or bar release seated/ standing, Kneeling shot throws, med ball throws and catch single and double arm seated/ standing, plyo push up narrow arms, not sure what there called but the push-ups on the gymnastic rings.  

Sunday 3-13 Squat/Leg Day

Hi Bench Squat SSB- 400x3, 500x2, 600x1 (felt fast) looking for 800.

Zercher F/S (cool down) 185x15x15

Bottom Postion SSB Squat to toe extension 225x5x5x5

Snatch Grip Jumps from hang 250x3x3x3

Bounding x12 @ 20 yds  

3-14 Pulls ( Will Tagye in the house to lift and destroy my lawn)

Snatch Grip Hi-Pulls 10x2 @ 225 very fast 10 sec recovery

SGDL (cool down) off platform 2x10 @ 250

Hang Clean Pulls 3x5 @185

GM 250 x15x15

3-17-10

Rotational shot session drill/throws w/14 20-25

45 KB for dist no reverse 40-44

32 lb hammer x10, 16 hammer 10x10 low point drill

Sat. 3-20

AM 16 shot drill x20

55 kb for distance x10 30-32'

42 hammer x10, 16 10x10 low point drill

PM yoke core twist 3x10 at 225

Bench Squat 350x5x5x5, 1/4 squat to toes 275x5x5x5, bench squat to jump 225 x5x5x5 wave load starting with 350

Sun. 3-21

22 lb shot standing drills ( polish, no reverse, kneeling) x25 38' no reverse.

14 inch 37 lb wt for dist no reverse 50-55' x10

16 lb hammer x10 100-110'

Wed. 3-24

GMS 275 5x5

WOB w/ kb's 35x5, 55x5, 45x5

35 lb braemer x5, 20 lb braemer.

Thrus.

14 lb shot drill x25, pivot drill 47'

55 kb wt for distance 3 turn/line drill x10

25 hammer 10x10 winds           

Sat., 3-27:

Yoke Core busters 100x20x20, 200x10x10

4 way hip @ 35 4x20

Lateral Lunges 2x40 w/ 20 lb dbs

Fast Bottom Postion (rack) Zerchers w/ green bands @ 250 10x2

SSB squat jumps 330x5x5x5

Fri., 3-26:

Alt DB (stability ball) bench strikes w/35 dbs 4x20. These are done with a very long striking motion and turning of the same hip(side) until you roll to the opposite side (with a neutral grip).

Seated Rows on machine 325x5x5x5  

Sun: 3-28., a bit too cold but .....

Braemer 22lb step over drill x10 35'-37'

o/s stone x10 no reverse drill x10 44'-46'

56 lb wt for distance x6 single turn drill 31'-33' *surprised at that result

38 lb wt for distance w/ short set-up (12") x10, 50'-52' * I was working these a bit

28 for distance x10 very (easy as I was trying not to reverse) 62'-65', *just need to wait for the next 70 degree day and I can start moving with it.  

32 hammer 10x10 winds only  

3-31., Pulls

DL for Speed @ 315 15x2

Snatch Grip Hi-pull (4" blocks) @ 225 5x5

Hip Snatch from hi blocks (Hadley Style)145x5, 165x3, 185x1, 145x5 165x3, 185x1. Very Explosive Movement !!! Surprised at how fast the bar moves with these. First time for these. Maybe 205 in the near future.

RDL from 4" platform @ 315 2x15.

Friday, 4-2:

32 lb hammer x20

Sat., 4-3

am

16 lb shot x10 44'-46'

37.5 wt for distance x10 50'-58'

pm

Leg/Squat Routine

1/4 Squat Jumps w/ssb @ 315 20 sets of 2

Jason call me (cell) Friday 508-404-6405. Can't call it right now,but Sat. looking better than Sun. Weather may be a factor as well.