TRAINING LOG: Dan and Kate plus ate

Rock on!  Get after it and keep us posted.  All that lifting and throwing will pay out, I promise...you are investing in yourself.

Let me know if there is anything I can do.

PM Deakion about sheaf fork physics...he will condense the nonsense.

Duncan

Thanks! We've had a windfall of new toys this weekend which should spice up training a bit.  I can't wait for PHG!  Some seriously strong competition, great venue and my Mom and Dad, maybe even my big brother, finally get to come to one! 

Today was try out the new sheaf day.  I'm not much a seamstress so it looks likes some warped pet for Frankenstein's monster by you can stick it and you can throw it.  It weighs in at 16lbs even so it's perfect for Dan the man.

Our makeshift standard is the cage surrounding the hammer ring at UWyo which ranges from 26'9" down to about 17'.

Long story shorter
Fork: Awesome
Sheaf: Mediocre

Dan: 26'9" repeatedly
Me: 18' on my last of a lot.  That 16 is a freaking beast for someone who is used to the 10!

So, what's a girl to do?  I made an 11lb sheaf.  Second try turned out much better, the shape looks almost intentional!  Just a wee bit heavy so when Enumclaw rolls around, that'll feel like flinging a shih tzu!

Today was an off day from lifting and throwing. 

I studied film on the World Championships and Craig Smith at Ohio. 

Dan,

Geez....

What are Bent Lat Raises?  Front Raise?  Inquiring minds want to know (and are too lazy for YouTube)

D

Ahhhh yes...it has all come back to me now. 

I'll keep doing them and let you know when I get to the "big lifts" phase.

Throwing Day

Dan
56 WOB 14'6'' standing , 15'6'' spinning - first practice trying to learn to spin

Kate
Off

Throwing Day

Dan
56 wfd  best throw 37'11''  throwing at about 90%

Kate
14.5 lbs hammer best throw 93'3''

Fat Grip day/easy GPP

Just sort of messing around before we leave for Portland tomorrow.  We are driving out there, so we can see the country side.

Use fat gripz with every thing

                                 Dan         &nb sp;      Kate

Close Grip rack     275 x 5  2 sets    165 x 5  2sets

Barbell curl         95 x 6  2 sets      65 x 6  2 sets

Lat raises               35 x 8  2 sets      20 x 8  2 sets

DB Step up         60 x 5   2 sets     30 x 5  2 sets

Bodyweight Squats with different widths   50

DB Press                                              30 x 6  2 sets

Truck Push     200 yards          200 yards

Wednesday
Lower Body volume
 

	Dan	Kate
Squats	225 x 5 x 5	175 x 5 x 5
Safety Bar Squat	185 x 5 x 5	165 x 5 x 5
Box Squat	215 x 5 x 5	215 x 5 x 5
Band Dead lift	185 x 5 x 3	185 x 5 x 4
Various leg machines

    
 

Pretty good day in the gym.  I hit a lifetime PR of 185 for bench which was pretty sweet and everything else was pretty solid.  Below are just the culmination of our lifts not all the warm ups leading up to them.  We just had a grand ole' time today.  I'm going to start tapering for Enumclaw this weekend, I can't wait, it's going to be sweet!!!!!

	Dan	Kate
Bench	475x2.5	170x3 185x1
JM press	245x6	115x6
Seated Rows	140x6	80x6
Seated Shoulder Press	275x3	115x3
Tri press down	3xstackx30	3x55x30
Lat Raises	3x30x10	3x20x8
Hammer Curls	5x50x8

7-30-10

Kate is off to Enumclaw.

I threw LWD today, I hit a PR of 81'7''.  I realized that I have been throwing the weight a bit in front of myself instead of staying connected and countering the weight throughout the entire throw.  My previous PR was about 3 and a half feet less, so this made quite a difference.

I did 3sets of 10 for a 70lbs 1 arm Kettlebell push presses.

-Dan

Monday  8-2-10

Upper Body
Close Grip Bench  390lbs + bands   5 sets of 2
DB Tri w Flye   50lbs  3 sets of 20
Tricep pushdown stack 3 sets of 10
Lat pulldown stack 3 sets of 10
Rows   stack 3 sets of 10
Lat raise 35lbs  3 sets of 10

Need to hit some lower body work this week, my lower body strength is fairly pathetic at this point.  The knee is feeling better, so I'm going to slowly move the weight up.

Wednesday 8-4-10

She had a good meet and threw a PR in LWFD, 80' 8'' and tied her PR in sheaf  28'0''

Lower Body

Box Squats   365 + 100lbs chains  5sets x 2
Deadlift   320 + bands  5sets x 2
Good Mornings    3sets  135 x 5
Leg Closer Machine   stack 3 x 10
Leg Curl Machine   stack 2 x 10 cramps
Calve Raise   stack 3 x 10

8-15-10
Kate and I threw in Denver the day after the MWC.  Kate had a couple of PRs  81'1 in LWD and 111'6.5'' in the LH 12lbs.  The hammer throw was huge for Kate.

I hit 3 PRs,  42'5.5'' in the HWD which I was very happy to hit.  75'11.5'' was a PR in LWD, but based on my practice throws where I have hit 81' two times I was really hoping to hit 80 at the meet.  I'm going to work on my LWD technique until I can consistently throw 80 feet.  99'1.5'' in HH was a PR, but again I'm gunning for anything over a 100 feet.



8-16-10
Took the day off to recover from the meet on Sunday.  Tomorrow we are doing upper body in the weight room.

8-22-10

I threw at the Lovell games in WY yesterday.  Overall it wasn't a bad meet, but LWD and LH are really starting to piss me off.  I threw LWD 75'4'' and LH 117' 0'', but I can throw them so much further.  From now until my next games in Rapid City I'm going to focus exclusively on LWD and LH. 

On the bright side I tried spinning in the WOB and hit a big pr of 17'0''. 

Woops I didn't realized Kate's account was logged in, so this is Dan.  I edited the post.