TRAINING LOG: Flynn
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Topic: TRAINING LOG: Flynn
Posted By: chirolifter
Subject: TRAINING LOG: Flynn
Date Posted: 1/03/10 at 8:31am
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1/3/10 wob-round 42x5, square 42x5 rear squat, 135x8, 225x5, 315x3, 405x2, 500x1, 555x1. leg press, shit load x3x8 hex bar rdl simulating wob extend on toes... light 95kx3x7 move it fast conditioning- box step ups+depth jump- 20"to24" to 20" to 24" 3x, row 200m, 45#plate twistx10, all done CF style x3 recumbant bike 15min.
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Replies:
Posted By: Duncan McCallum
Date Posted: 1/03/10 at 8:44am
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JEEZIS!!! Sh**-load? Is that metric? Keep making me look like a punk, Gene. Thanks. (Duncan cries himself to sleep) Good work!
------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 1/04/10 at 3:14am
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Strong fellow. ------------- |
Posted By: chirolifter
Date Posted: 1/06/10 at 7:32am
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1/5/10 Stones, 5 bs, 5 spin, 5 glide light, fast CJ (well at least they felt fast?) up to 110k, strict press 115 x3- new goal, want to press over 300# inc db 3x8, wt. crunch, 15min bike http://www.youtube.com/watch?v=4i79xlsVGIQ - http://www.youtube.com/watch?v=4i79xlsVGIQ ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: grasshopper
Date Posted: 1/06/10 at 8:21am
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Damn Gene. I want to be you when I grow up in about 10
years. 300 press. Great goal. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: Silverback
Date Posted: 1/06/10 at 10:00am
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I dream of going to the gym and I wake up and I am at Gene's. What an enviroment to stimulate you. I so need to be there right now. Thanks for the vid man. Please keep that coming. I am in the struggle right now. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 1/06/10 at 10:57am
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Did I mention strong fellow? I just had the image of laying on a chiropractor's table and looking up to see Gene reaching for my head. I'm not ashamed to admit I was a little frightened. ------------- |
Posted By: KiltBill
Date Posted: 1/06/10 at 12:01pm
| Thanks for the video Gene, very inspiring. |
Posted By: 17/20
Date Posted: 1/07/10 at 11:44am
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Myles pick a weekend in April to hit the OBX, I'll go surfing when you guys start pressing. Gene your making me feel skinny bro- under 260 these days. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: chirolifter
Date Posted: 1/07/10 at 12:42pm
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Heck, we'll bring the weights to the beach!! Don at that weight if I blink ill miss your throw, shit you'll be fast!!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 1/15/10 at 12:14pm
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Lots of throwing/drills..... Minimal lifting from here on out... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 1/17/10 at 10:24am
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Many throws today... Stone/drills, LW, WOB... Reverse band squats up to 500x2-explosive as u can Behind head jerks up to 330x2 hex bar jump shrugs up to 429x2
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 1/19/10 at 5:25am
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Weights- drills, 8 360 drills, 5 cast and drop, 6 throws-28, 6 throws-42. Power cleans up to 120k twists, mod. russian, landmine and plate.. Depp tissue Massage ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 1/21/10 at 11:41am
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am- hammer drillsx 8, 16- 10x2 pm- stones, BSx8, drillsx 8, OS x8 close grip snatch 70k x 3x2, plyo push ups 8" box w 25# vest 3x3, various twists for stretching...
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 1/24/10 at 7:26am
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Lifting clinic Sat. Went over alot and had everyone sample the lifts... Power cleans, power snatches, reverse band squats- went up to 675x2, bench squats, rear squats w/ chains, behind the head jerks, hex bar jump shrugs... Pretty cooked... Today, Sun HHx 10, wobx 6 HWFDx 6... rest tomm.... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: thegnome
Date Posted: 1/24/10 at 12:02pm
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I love your gym. Seems like such a cool place. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 1/25/10 at 2:34am
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Thanks... Its an accumulation of weights and things I have been collecting for the past 6yrs.. I had a 3000 sq ft warehouse (off the grid). I then partnered up and took it public. Now its 5000 sq ft with a throwing area out back... Gyms like mine are pretty much a dying bread, but thanks to Crossfit, it pretty much carries it... Their is not enough hardcore lifters around any more...
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 1/27/10 at 1:59am
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Gene, we need more vids man ------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 1/27/10 at 2:14am
 ------------- |
chirolifter wrote:Posted By: chirolifter
Date Posted: 1/27/10 at 9:16am
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Hey Craig, where's the grammer check??? Myles, as soon as I have something worth while... Ive been throwing alot and lifting light... Lord knows you dont want to see me throwing.... This wknd ill hit some heavy weights... Hope your training is going well!!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: C. Smith
Date Posted: 1/27/10 at 12:18pm
grammar.  I couldn't resist  ------------- |
Posted By: chirolifter
Date Posted: 1/28/10 at 1:10am
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Your killin' me.... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Wayne Hill
Date Posted: 1/28/10 at 1:11am
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That should be, "You're killin' me..." ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: C. Smith
Date Posted: 1/28/10 at 1:12am
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------------- |
Posted By: cstclair
Date Posted: 1/28/10 at 4:08am
Very excited to see how your numbers goes this year with all the throwing you are doing.
|
Posted By: chirolifter
Date Posted: 1/28/10 at 11:08am
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thurs. 28th am- 28, 42 drills, throws x 10 and 7 pm- open stone x 15, power cleans up to 110k, plyo push ups w 25# vest, assortment of twists... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Alan H
Date Posted: 1/28/10 at 12:45pm
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Damn....you one strong dude. OK, I'm impressed.
------------- Alan Hebert Geezer-In-Training |
Posted By: chirolifter
Date Posted: 1/30/10 at 10:20am
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Squats, push press throw (1st time try), pulls.. http://www.youtube.com/watch?v=F6a2MOA4Qgo - http://www.youtube.com/watch?v=F6a2MOA4Qgo ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: J. Baty
Date Posted: 1/30/10 at 11:18am
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Gene, You make it look too easy. I wished I lived closer to you. Is that weight in the video what you call a sh*t load?
------------- J.Baty |
Posted By: chirolifter
Date Posted: 1/30/10 at 12:18pm
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Yea Jeff pretty much. It felt like a s#@* load...lol... Try those Snatch (sheaf) grip pulls, It really helped my pull in sheaf... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: KiltBill
Date Posted: 1/31/10 at 3:54am
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Gene, you need to instruct Jeff to BENCH HEAVY to increase his sheaf. Yeah thats the ticket. Nice video. Keep em coming. Bill Gray |
Posted By: chirolifter
Date Posted: 2/02/10 at 12:56pm
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Tues am- HHx9, 42 wobx8, indoor shot braemar x8... stretch pm- 28 x3x4 360 drills, 4x50' line drills, power snatch + hang power snatch just up to 70k- move it fast... sit n reach then toss 30# med ball... Hammer stretches... light core crushers.3x8 Hoorah ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: cstclair
Date Posted: 2/03/10 at 4:04am
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Wow! Two-a-days We're talkin' serious commitment!! Good stuff goin' on out there on the Outerbanks. |
Posted By: chirolifter
Date Posted: 2/03/10 at 4:35am
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My M-W-F are shot with work... Besides I need the practice with the throws... Not sure how much longer my body can handle it- will see!!! Thanks Chris... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: 70theelder
Date Posted: 2/03/10 at 8:05am
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Gene Holy crap that is strong I am impressed ------------- Three sets of twenty ought to make you feel strong. |
Posted By: chirolifter
Date Posted: 2/06/10 at 9:11am
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Thurs... throws and drills, weights and stone... Power cleans and flexibility stuff. Sat. lift http://www.youtube.com/watch?v=NUAPsw28Gho - http://www.youtube.com/watch?v=NUAPsw28Gho core work and flexibility stuff... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: J. Baty
Date Posted: 2/06/10 at 11:03am
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Gene, looks like you're starting to slim down a little. Look out Kilt Bill. Keep the videos coming.
------------- J.Baty |
Posted By: chirolifter
Date Posted: 2/06/10 at 11:13am
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295... more throwing less lifting... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 2/10/10 at 4:49am
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2-9-10, HHx10, wobx8, light Power snatches, light jump shrugs, various core and flexibilty work... http://www.youtube.com/watch?v=xm3DAUTsLuk - http://www.youtube.com/watch?v=xm3DAUTsLuk ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 2/10/10 at 5:19am
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Thanks Gene, nicely done ------------- Mule Sportkilt AST Sport Supplements |
Posted By: chirolifter
Date Posted: 2/11/10 at 7:41am
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Thurs. 2-11. 360 drills, cast n drop, 28x8, 42x6, Power cleans up to 110k, 120k x3rs + 30' bounding + 8 20-24" box jumps x 3, various med ball stuff... Flip video died due to TACKY.... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: phatmiked
Date Posted: 2/11/10 at 11:16am
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My man's wearing a longhorn skull cap. Gotta love it! ------------- |
Posted By: chirolifter
Date Posted: 2/13/10 at 1:13pm
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2-13-10 RS w chains off box, with 2x6 under heels, up to 505 + 90#chains x 1. BH Jerks up to 402x1, snatch grip pulls up to 374x3, rs 220 x3 + (my lame attempt at bounding) + box jumps- saw Gunther do these. They feel great... Got to learn bounding!!! Then some misc. core stuff http://www.youtube.com/watch?v=ZcKplCOLdYM - http://www.youtube.com/watch?v=ZcKplCOLdYM ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: dl_buffy
Date Posted: 2/13/10 at 1:27pm
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Wow...lots of work there! BTW, on that last squat in the vid, your spotter is for naught. No way he can reach over the boxes to help you with weight. You need two guys, one each side. |
Posted By: phatmiked
Date Posted: 2/13/10 at 1:27pm
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strong fellow. ------------- |
Posted By: chirolifter
Date Posted: 2/13/10 at 1:32pm
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dl- True... But after doing 500, 505 was not going to bury me, so if I just needed a touch he could have provoded that.. But you are correct... Thanks ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 2/16/10 at 8:08am
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Sun. 2/14- OS, drills, braemar, glide x 20 total, LH x 8. Tues. 2/16 - OS, same as above. 42 wob x 8. PS up to 80k. bench press throws 50kx5 then plyo push up x3... core and flexibility stuff... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 2/18/10 at 1:13pm
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2-18... am HH x 7, LH x 7 pm. Stone, drills, throws x20, Power clean + jerk up to 110k, 3 Power cleans + rear squat throw + 5- 20" box jumps x 3, power snatch + laydown + press + get up- 40k x 3 x 3. Hoorah... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: 17/20
Date Posted: 2/18/10 at 2:41pm
Bench Throws  for 5's number one. Switch to them in a week for 3 weeks. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: chirolifter
Date Posted: 2/25/10 at 1:16pm
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Hex bar deads up to 480x5 + 20# med ball throw + reverse depth drop glide x 5 l/r- 4 rounds BH PP up to 265x5 8 ring pullups + 8 med ball side throws l/r x 3rounds 72# one arm KB swings x 6 l/r- 3sets Good Morning/partial squat up to toes in extension 200x7- 3 sets as fast as possible. st. wtd crunch 3x10, 15 min bike ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Duncan McCallum
Date Posted: 2/25/10 at 10:34pm
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Gene, Made the 300 OHP yet? Getting close? ------------- The man in the arena. |
Posted By: chirolifter
Date Posted: 2/26/10 at 2:19am
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Duncan, I put the presses on hold in an attempt to re-gain flexibilty in my shoulders... Its been working, my hammer is (was) taking off!!!! Im rehabing a few injuries right now, so lifting is light and throwing is on hold... -URGH ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 2/27/10 at 8:28am
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Dedicating this to my boys who went to Jacksonville competing today... Its Tim's first games and Todd's 3rd... Todays wo, doing what i can... http://www.youtube.com/watch?v=jRW9uUK8_H0 - http://www.youtube.com/watch?v=jRW9uUK8_H0 Partial RS of high blocks- the thought is that from doing full squats for yrs my body knows that position, so my power is from rock bottom. When i throw i have a hard time finding my legs since i cant throw from the rock bottom position. So I found were my legs should be when throwing the weights and mimiced that. Hopefully I can train my body to find that position??
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Pingleton
Date Posted: 2/27/10 at 9:11am
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Gene, You are absolutely correct with respect to half-squats to the box, as long as you are barely touching the box with your glutes, which seems to be the case. Highly recommended as the throwing season approaches as well as during the competitive period. With due respect to you given your lifting and throwing accomplishments, one thing I would encourage you to consider during your more explosive or speed-oriented training is to remember WHY you are doing that type of work, which is obviously to get faster and more explosive. Consequently, while I am only going from what I have seen from your videos (or even just how things appear to me), I would encourage you to try to be more explosive during your jumps, push press releases, and medicine ball work. If you review your various videos, you might agree with me that, in extremely blunt terms that I hope will not offend you, you seem to be (i) basically just letting go of your push press as opposed to trying to throw it with intent (ii) literally going through motions during the bounding sequence in your plyo segment, as opposed to trying to maximize your distance and minimize your ground contact time, and (iii) in your most recent video, you are tossing what appears to be a 5kg medicine ball against the wall with as much speed as I am sure you can bench 315, totally defeating the purpose of the exercise. Again, if, as I believe you have stated, you are trying to get faster and more explosive, train that way. You are doing all the right movements etc., but you are not performing them with the proper INTENT. Best wishes, and please keep putting up the videos. I also think you have a fantastic training facility, which I hope to visit some day. Kindest Regards, Peter. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: chirolifter
Date Posted: 2/27/10 at 10:28am
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Thanks Peter... Thats what i love about posting this here... I'm here to learn! You are absolutly right about the faster, explosive portion.. A lot of my problem is Im probably going way to heavy with the PP for one, and most of the plyo stuff is new to me... I'll work on finding the right weight and practice like I want to compete!!! Most of the stuff im doing now is new to me. My training in the past was just lift heavy as hell, get out and throw a couple events the week before a meet, and hope for the best at the meet! Now my focus is on preparing my body to the vigors of throwing, flexibility, and implant memory to the throwing positions... Like my buddy Ryan V. told me, speed is useless without positions!!! I appreciate the feed back, keep it coming- Thank you... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Pingleton
Date Posted: 3/02/10 at 1:33am
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Gene, The jumping will improve quickly if you keep it up and focus on being explosive. You will likely get (and may well already be) very good at things like seated box jumps and standing long jumps into mats or sand quite quickly, while multiple jumps done in a series will likely take longer to master. You should be sure to progress gradually on these in terms of volume and intensity in order to avoid injury, as the forces involved are significant with a big guy and your connective tissues are not as elastic as they were when you were 20. Overhead tosses for both distance and height with heavy and light shots, medicine balls, kettlebells, or a 28# WOB implement would also be very beneficial for you. Experiment with everything from 12# up to 28# or even 35#. Same with real push press throws with a heavy medicine ball or BFR (large heavy stone). Short sprints are also tremendously effective for improving your quickness, but again you must ease into these and be conservative with both volume and intensity and ensure that you warm up well. If you have tight hamstrings and/or your quads are relatively much stronger than your hamstrings (I have no idea if either applies to you), these might not be worth the risk until these issues are addressed. In the gym, try fast hip or hang snatches onto straight legs with no press out, or even clean-grip hang snatches onto straight legs. Always remember that if you want to be faster you have to move faster! ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: chirolifter
Date Posted: 3/02/10 at 1:21pm
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Thanks Peter.. 3-2-10, one leg squat up to 90k x 7 l/r + depth drop jump x4- 5sets side to side lunge 70k x 6 l/r + depth drop glide x4 4 sets hang power snatch up to 40kx3, 50x3, 60x3, 70x3 kb snatch + 3 press + snatch + 3 press+ snatch+3press, l/r+ plyo push ups on 15"box x 3- 24kx3sets sit up throw 10k med ball, 3x10 Bike 15 min. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/07/10 at 1:57pm
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Got to train at NC State today. S&C Coach Chris Morlin was nice enough to let me train there after spending sat and half of sun at a seminar in Raleigh.. Very nice facility... Nothing crazy.. hang power snatches, front squats, half squat jumps, 2" bar explosive benches, upper body med ball stuff... Looking foward to getting some throwing in this week... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/09/10 at 5:38am
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16# stone, braemar x6, glide x7, 42 wob 15'x7, flexibilty stuff- light band braemar 3x7 l/r, sit up med ball throw 3x10, russian twist 2x8, plate twists. Everything felt good and snappy, only felt slight twinge in oblique on a couple stone puts...
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: thegnome
Date Posted: 3/09/10 at 5:40am
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I have access to some med balls but no real clue how to use them. I'm thinking of adding them to my conditioning days. Any resources, ideas etc.? Thanks in advance. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 3/09/10 at 12:31pm
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Here is a start http://www.nationalthrowscoachesassociation.com/Medicine_Ball_Functional_Training.htm - http://www.nationalthrowscoachesassociation.com/Medicine_Bal l_Functional_Training.htm From there you can probably you tube the exercise and see it in video... Hope this helps... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: thegnome
Date Posted: 3/09/10 at 12:36pm
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Thank you! Between this and the stuff in the trainining section thread I should have plenty to try. Much appreciated! ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 3/11/10 at 1:53am
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wed. -10 3 hang power clean + 1 jerk up to 110k, one leg squat 5 l/r 80k + seated then box jump x 3, hex bar jump shrugs up to 160kx3, chin up 3x9, med ball twist throws against wall 2x10 l/r. bike 15min ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/13/10 at 8:59am
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Throw day 3-13 16 stone, seperation drills x10, braemar x5 22.8 stone, seperation drills x5, braemar x5 16 stone, glide x5 28, 360 drills x5, cast and drop x5 14 throws really workin positions x6 28 one spin throws x6 FLEXIBILITY- hammer band position winds 3x3, low band power position throws, 9# med ball overhead touch and throw against wall 3x15, line drills 2x30' ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/14/10 at 9:05am
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3-14- Lift high box squat, no deload- touch and go- up to 675x5. Side to side lunge up to 155x6 l/r + side to side box jumps-10 touchx3. BHjerks up to 150k. 2'bar speed bench up to 215x7. one arm DB press up to 80x5 l/r + sit up and throw med ball 9#x10. glute ham 3x8 + dips 2x10... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/17/10 at 2:17am
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3-16 throw- 16 stone, drills.. braemar x5 glide x5. 28- drills, throwsx5. 42 wob x5. band work drills, line drills, flexibility... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/18/10 at 4:32am
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3-17 St. Paddys day workout Hang power snatch up to 80k x1x2. 3 Zerchers + 5 box jumps different heights. Went up to 145k on zerchers. GM half squat jump up to 80k x5. Chins 3x10. 12#med ball side throws into wall x8 l/r. flexibilty stuff, 15min bike.... Sipped Guinness after each set ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Duncan McCallum
Date Posted: 3/18/10 at 4:45am
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Attaboy ------------- The man in the arena. |
Posted By: thegnome
Date Posted: 3/19/10 at 1:19am
Aahhh....now I know the secret. I will add this ASAP. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 3/22/10 at 4:17am
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Sat 3-20 throws, BS, OS, both weights, hammer and wob- beautiful day and had a few guests!!! Sun 3-21 Lift, hang power clean plus jerk up to 110k, SSB high box off bosu ball + 10 lateral box hops up to 775x3, BHjerks up to 160kx2, 8 ring pushups + 8 med ball throws l/r x3sets, wt. crunch + plate twists, bike 15min ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 3/29/10 at 3:12am
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wed. 3-24 taper for the wknd game, light throws os, 28, lh wob only 3-4 each, sheaf grip hang pulls 3x3 only 90k, stretched, rolled, bike 15min. sun. 3-28 San Antonio games. Felt good, strong and loose... Adductor held up good, oblique/rib cartlidge was fine. Left psoas however was pulling pretty good... Rest till thurs. Flexibility, drills will continue to be the core of my training... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: C. Smith
Date Posted: 3/29/10 at 3:25am
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Glad to hear you felt good. Gimme the numbers you threw though, I wanna know! ------------- |
Posted By: Pingleton
Date Posted: 3/29/10 at 7:26am
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Congratulations on your excellent performance at San Antonio Gene. You are going to put up some amazing numbers if you continue to improve over the season! ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: chirolifter
Date Posted: 3/29/10 at 7:59am
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24#BS- 34 11, OS- 44 9, 42- 48 1, 28- 70 2, LH -116 2, 16# Sheaf- 36, wob- 18 7 standing. Ive been working on stone and LH and im glad I got them up... Much more work to do... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: C. Smith
Date Posted: 3/29/10 at 8:10am
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Solid all around, great work Gene!
------------- |
Posted By: chirolifter
Date Posted: 4/02/10 at 8:45am
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4/1. Still a bit sore from Sun... Light c&j, push press up to 120k, FS up to 140kx3, 2" bar explosive bench 175#x5+overhead toss 9# meb ball, Dips+ sit up and throw med ball 3x10, bike 15min. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/03/10 at 9:23am
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4-3... Damn, still beat up from last Sun. games... Where are the recovery gods????? Light throwing 14.6 stone, seperation drills x6, breamarx5, glide x10, 20# wfdx6, 35# one spin throwsx5, LH one turn x3, 2turnx3, 3 turns x5... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/04/10 at 8:39am
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4-4 hang Power snatches up to 90k, reverse band squats 585x1x2, rev band 1/2 squat jump 225x3x3, hex bar jump shrugs up to 160kx3, side split lunge 135x8x3 l/r + leg over hurdle 3x8 l/r, Glute ham 3x8, chins 3x8, wt. crunch 3x10 A bit of volume... Volume now tapers, 3 wks till So. MD. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/06/10 at 7:59am
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4-6 90 degrees on field- a bit to hot for me... But felt good, nothing hurt!!! OS, LW, LH and various drills... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/08/10 at 7:05am
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4-8 42 wob 15'x8, 3Hang power clean and jerk up to 120k, one leg squats up to 85k+ seated box jumpsx3x30", behind head jerks up to 150kx2, 8 ring explosive push ups+ med ball shot throws x 8l/r... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/10/10 at 10:59am
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4-10 weight work- 42 28, one spin x5, 6 each 2 turn. 16.6 braemarx5, glide x 10. band work glide 3x5, dips 4x8 +25#. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/11/10 at 9:00am
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4-11 LHx6, 42wob x4, Sheaf grip hang pulls up to 170kx3, bench squats w med (blue) band up to 675x3, Glute ham raise 3x8, chins 3x10, med ball sit up throw 3x10, bike 15min 2 days off now... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: BKetch
Date Posted: 4/11/10 at 9:04am
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Great stuff Gene. Btw, looks like you hard work in the stone is paying off.
NIce work brother. |
Posted By: chirolifter
Date Posted: 4/11/10 at 9:33am
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Thanks BJ... I feel like I have so much more in the tank for the stone... See you in Southern MD... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/15/10 at 12:13am
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4-14 14.6 bs x6, glide x6, 35 x 6, 56 x 3, 20 x 6... More this morning... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/15/10 at 6:30am
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4-15 LH x 10, 42 wobx 4, 3 hang power clean +jerk up to 110k, 5 side to side lunge l/r up to 90k + seated box jump 30"x3x4, one arm db press up to 100# x5 l/r + 9# med ball seperation throws 3x6 l/r, dips 3x10, abs ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/17/10 at 8:15am
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4-17 16.6- drills x 8, braemar x5, glide x 6. 42 cast and drop x5, FD x5, 28 x 6. Band glide drills 3x7, band release drills 3x7, line drills 3x50'... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/18/10 at 1:58pm
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4-18 lift Taper down for next week games SSB bench squats up to 595x3, hex bar jump shrugs up to 160k x 3, hang power snatch up to 70k x 3 x 2, Glute ham raise 3x8, med ball side to side throws 3 x 7 l/r, wtd. crunch 3x10, bike 15min ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/20/10 at 8:47am
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4-20 light throw day- game this wknd. stonex 10, 28x 5, LH x3, wob x 3 Done... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/26/10 at 8:24am
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Take the good with the bad... Rough day on Sat... Reverse order always throws me off- NO excuses just had a shitty day. This was the order; Felt a bit flat, wob went descent, 18 on 1st attempt and just couldnt get it over at 19- hittin the bar good (19-20 will fall this yr.- standing)! sheaf, won at 27 so i hit 30 then just missed at 33(once over 30', 3' jumps are not advisable) . LH big disappointment after throwing 116 in SA and only hitting a 108+, I was side pulling on release instead over over shoulder- URGH!!! Stone, descent 43+, Both weights were way down, I may have to get elbow checked out. Its a chronic condition, it just doesnt straighten out, im sure there are spurs in there, so it hurts like a MF when releasing... so HW 47+ and LW 64+, after hitting 70+ in my last 5 games this was really disapponiting!!!WTF!!! Caber was a toothpick, so it was a 12 oclock shoot out... I may have to stick with more drills, since the constant throwing is beating me up too much- any suggestions??? Thanks ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Shawn Baker
Date Posted: 4/27/10 at 10:41am
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Suggestion- untwist that damn ovary- get after it and give us "old guys"
some better marks to go after- you just need the proper motivation sounds like take care Gene Shawn |
Posted By: grasshopper
Date Posted: 4/27/10 at 11:15am
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Hey gene I have the same thing. cant even come close to
straightening my arm out. I think stone did it. heal up man and let me know how it turns out. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: chirolifter
Date Posted: 4/27/10 at 12:17pm
Yeah Shawn, guess I had my period... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 4/30/10 at 2:28am
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Wanted to test the strength a bit, so yesterday i did all full movements. I havent done any full movements since beginning of Jan. Full snatchs just up to 100k- easy. press 100kx3 easy. rs 200k x 3- easy. So strength really didnt go down at all to my surprise... Throws on sat., test the elbow. Time to get the 56 out... Rocky mount May 15... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 5/01/10 at 9:07am
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5-1, Throws Went back to hook grip. I think the finger tip grip was supinating my hand to much putting undue strain on the elbow. Hook allows me to keep hand semi supinated which felt better. Didnt hurt on 56, but hurt some with 28... 56 x6, 28 x6, HH x 6 For me the 56 is easier to throw then 42 and 28, it just puts you into position...
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 5/02/10 at 8:19am
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5-2 14.6 stone, 6 drills, braemar x 6, glide x 6. 56 wob 3x 12'. Hang power cleans up to110k. Behind head jerks up to 150 k x 2. abs, line drills, dot drills, med ball twists and gripper all together 3 sets a dip in the 55 degree Ocean- ah yes what a beautiful day!!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: M-BAAB
Date Posted: 5/03/10 at 11:34am
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G- I was watching film of us tossing in SA and kept thinking to myself that your elbow was hurting/not straightening. I have noticed that when I toss wob left handed - I don't hook grip and my left inside elbow hurts Tossed for years right handed w. hook and never hurt....hmmmm. Luck w. that ------------- 51 , 72 and 15 at 50 |
.Posted By: chirolifter
Date Posted: 5/05/10 at 2:53am
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Mike, this elbow got screwed up when i threw yrs. ago, improper technique with stone... So since then i havent been able to straighten it out. In weightlifting comps i would have to point it out to judges or I would always get a press out call... Im sure i have some spurs in there inhibiting extension, thats why when I get cranking on the weights, it forces it into extension- and- ouch!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Its only the 2 weight throws... I tried double wrapping it and it took some of the pain away... Pretty soon ill look like a mummy out there!!! Posted By: chirolifter
Date Posted: 5/05/10 at 2:56am
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5-3 lifts snatch up to 110k, snatch pulls from floor 120k x1, 130 x1, 140 x1, 150x1, hex bar hang jump shrugs 100 x3 x3 as fast as possible, press 110kx3, rs 210k x3, core, massage... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 5/09/10 at 11:52am
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5-7 throws 56 x 6, 28 x 6, 22 x 7 5-9 throws/lift 16.6 stone, drills x 6, braemar x 4, glide x 6, 56 wob 5 for 5 @ 12' PC + HPC + J up to 120k, one leg squats up to 110k x 5 l/r, ring pulls ups 3x7, face pulls 2x8, core... Elbow is still screwed which is forcing me to release 28 wierd and its not going anywhere- frustrated... I was easily throwing 65-70 in practice and now im lucky I hit a 60 footer... We'll see next week at Rocky Mount... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |