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TRAINING LOG: Andrew |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Posted: 12/01/19 at 6:18am |
5/14/2019
ME Lower Plyo --- KB (35#) weighted jumps --- 3 x 3 1. Snatch Grip DL --- 1 RM @ 425/450/475 2A. RDL --- x 6 @ 215/235/255 2B. TKE --- 3 x 10 2C. Pullups --- 3 x 2 2D. Heel/toe walks --- 3 x 10 each 2E. Pallof press --- 3 x 10 each 2F. Stir the pot --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/10/2019
WOB 1. In and out swings --- 2 x 5 each 2. Cast and drop x 5 3. water bottle drill x 5 4. full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/9/2019
Sheaf 1. Cast and drop x 5 2. Bottoms up x 5 3. Full x 12
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/8/2019
ME Upper Plyo --- push ups to bumper --- 2 x 3 1. Close Grip Floor Press --- 1 RM @ 295/315/330 2A. Military press --- 3 x 8 @ 95 2B. Pendlay Rows --- x 8 @ 198/218/238 2C. Rear Delt Band Fly --- 3 x 10 2D. Cross body hammer curls --- 3 x 10 each 2E. Triceps extensions 2F. Vertical Pallof press --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/7/2019
DE Lower Plyo -- weighted KB jumps (35#) --- 2 x 3 1. DE SSB Box Squat --- 10 x 2 @ 55% (230) + light and mini bands 2. DE DL --- 10 x 1 @ 55% (308) 3A. RDL --- x 8 @ 220/235/250 3B. TKE --- 3 x 10 each 3C. Pullups --- 3 x 2 3D. Heel/Toe walks --- 3 x 10 each 3E. Pallof Press --- 3 x 8 each 3F. Stir the pot --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/1/2019
WOB 1. In and out swings --- 2 x 5 each hand 2. Cast and drop x 5 3. Water bottle drill x 5 4. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/29/2019
ME Lower Plyo --- Lateral over bench jumps --- 5 x 2 each 1. SSB 12" Box Squat --- 1 RM @ 355/375/395 2A. SSB GM --- 4 x 8 @ 105 2B. Peterson Step Up --- 4 x 6 each 2C. Pullups --- [2 x 1] x 4 2D. Anterior Tib hold w/ 35# KB --- 4 x 20 count each 2E. Hanging Leg Raise --- 4 x 6 2F. Landmine Rotation --- 4 x 6 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/26/2019
ME Upper Plyo --- Slingshot push ups --- 4 x 3 1. Close Grip Bench v. doubled monster mini's --- 1 RM @ 245 ---- Long strain, so called it there 2A. CG bench v shoulder saver --- 2 x 8 @ 195 2B. Bent over Rows --- 2 x 8 @ 218 2C. Band scare crows --- 2 x 12 2D. DB Tate Extensions --- 2 x 10 2E. Cement block curls --- 2 x 8 2F. Mountain Climber Holds --- 2 x 10 count hold each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/25/2019
WOB 1. Inside out swings --- 3 x 5 2. Swing and drop x 5 3. Water bottle drill x 5 4. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/24/2019
Stone (23#) 1. toes to trig x 3 2. left knee down x 3 3. Braemar x 8 HW 1. Cast and drop x 3 2. 1 turn x 5 3. Full x 5 H. Hammer Various winds --- there is a big frisbee...excuse me disc... golf tournament in town and people were starting to walk all over the field.... including a lady with a baby in a stroller who walked like 5 feet away from me.... yeah I called it there
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/22/2019
DE Lower Plyo --- Lateral over bench jumps --- 4 x 2 each 1. DE SSB Squat --- 10 x 2 @ 50% (205) + light and mini bands 2. DE DL --- 10 x 1 @ 50% (275) 3A. SSB GM --- 3 x 10 @ 100 3B. Peterson step up --- 3 x 6 each 3C. Pullups --- [2 x 1] x 3 3D. KB Toe dorsiflexion hold --- 3 x 15 count each 3E. Hanging Leg Raise --- 3 x 8 3F. Land mine rotation --- 3 x 6 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/20/2019
Stone (16#) 1. Stand x 5 2. 180 drill x 3 3. MSA x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/18/2019
DE Upper Plyo --- Sling shot push up --- 3 x 3 1. Push Press --- 9 x 3 @ 50% (100) + Micro's 2A. CG Bench w/ shoulder saver pad --- x 12 @ 176/186/186 2B. Band rows with towel "handle" --- 3 x 10 2C. Band Scarecrows --- 3 x 15 2D. DB Tate Extensions --- 3 x 12 2E. Cement Block Curls --- 3 x 8 2F. Mountain climber Holds --- 3 x 10 count each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/17/2019
WOB 1. Inside out swings x 5 2. Cast and drop x 5 3. Water bottle drill x 5 4. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/16/2019
Stone (23#) 1. Toes to trig x 3 2. Braemar x 8 HW 1. Cast and drop x 3 2. 1 Turn x 5 3. Full x 5 H. Hammer 1. Walking winds 2. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/15/2019
ME Lower Plyo --- Lateral over bench jump --- 3 x 2 each direction 1. Sumo DL --- 1 RM @ 435/460/485 2A. SSB GM --- 3 x 12 @ 95 2B. Peterson Step ups --- 3 x 6 each 2C. Pullups --- [2 x 1] x 3 2D. Tib Anterior movements 2E. Hanging leg raise --- 3 x 6 2F. Landmine Rotation --- 3 x 6 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/13/2019
Small group of A's at the wichita games. IHGF A's were the previous day. Not a strong showing for myself...other than caber which was nice. Anyways, my lack of throwing showed.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/10/2019
Full Body Lift Plyo --- Box Jump --- 3 x 2 1. SSB Box Squat + light bands 5 x 2 @ 225 1 x 1 @ 250 1 x 1 @ 275 1B. Pullups --- 6 x 1 2A. Bench V. Doubled Mini's 5 x 2 @ 170 1 x 1 @ 185 1 x 1 @ 195 2B. Facepulls --- 4 x 15 3A. DB Hammer curls --- 2 x 8 3B. Band Push Downs --- 2 x 12 Deload lifting session for the week. Wichita highland games on 4/13
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/9/2019
Stone (16#) 1. Stand x 3 2. MSA x 8 LW 1. Line drills x 3 2. 1 turn x 3 3. Full x 6 L. Hammer 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/8/2019
Sheaf 1. Full throw x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/7/2019
Stone (16#) 1. Stand x 5 2. MSA x 8 Heavy Weight 1. 1 Turn x 5 2. Full x 5 Heavy Hammer 1. 10 wind drill x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/3/2019
WOB 1. Full x 8 ...thats it...
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/1/2019
Stone (16#) 1. Stand x 5 2. 180 Drill x 3 3. MSA x 8 Heavy Weight 1. Cast and Drop x 3 2. 1 turn x 3 3. Full x 8 Heavy Hammer 1. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/29/2019
ME Upper Plyo --- Feet elevated push up --- 4 x 3 1. Sling Shot Bench --- 3 RM @ 283/303/ [317 x 2, didn't go for 3rd rep] 2A. Push Press --- 4 x 8 @ 105 2B. Pendlay Row --- x 8 @ 218/218/228/238 2C. Rear Delt Band Pulls --- 4 x 12 2D. Single Arm Overhead Band Tri Extentions --- 4 x 8 each 2E. Barbell Curls --- 4 x 12 2F. RKC Plank --- 4 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/25/2019
DE Lower PLYO --- Single Leg Box Jump --- 5 x 2 each 1. DE SSB Box Squat --- 8 x 2 @ 60% (245) + Light bands 2. DE DL --- 8 x 1 @ 60% (333) 3A. Sumo RDL --- 4 x 8 @ 155 3B. TKE --- 4 x 10 each 3C. Pull ups --- 2 singles x 4 sets 3D. Single leg calf raise 3E. Bench hip Adduction side plank --- [2 x 5 count each] x 4 3F. Alternate dead bugs --- 4 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/23/2019
DE Upper Plyo --- Feet elevated plyo pushup 1. Bench v. doubled mini's --- 5 x 5 @ 45% (150) 2A. Push Press --- 2 x 10 @ 100 2B. Land Mine Row w/ towel "handle" --- 2 x 10 2C. Rear Delt Band Pulls --- 2 x 12 2D. Single Arm overhead tri ext --- 2 x 8 each 2E. BB Curls --- 2 x 12 2F. RKC Plank --- 2 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/22/2019
Stone (16#) 1. Toes to trig x 3 2. 180 drill x 3 3. MSA x 8 LW 1. Line drills x 5 2. One turn x 5 3. Full x 8 LH 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/18/2019
ME Lower Plyo --- Single Leg Box Jump --- 4 x 2 each 1. SSB Squat --- 1 RM @ 390/415 --- stopped there ---- Drop set @ 60% (250) x 8 2A. Band Good Morning --- 3 x 12 2B. Body weight split squat --- 3 x 8 each 2C. Pullups --- [2 x 1 singles] --- x 3 2D. Hanging Leg raises --- had to train late at night so switched accessories for lighter (quieter) movements
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/16/2019
Braemar (23#) 1. Stand x 8 Heavy Weight 1. 1 turn x 5 2. Full x 3
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/15/2019
ME Upper Plyo --- Feet elevated Plyo push up --- 3 x 3 1. Close Grip, 2 count pause bench --- 1 RM @ 280/300/315 2A. Push Press --- 3 x 12 @ 95 2B. Single arm band row --- 3 x 8 each 2C. Rear delt band pull --- 3 x 12 2D. Single arm overhead tri ext --- 3 x 8 each 2E. Barbell Curls --- 3 x 12 2F. RKC plank --- 3 x 15 count
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