TRAINING LOG: Andrew

WOB

1. Water bottle drill x 3

2. Full throw x 3

STONE

1. wrist flips, stand throws

2. Toes to trig x 3

3. Left knee down drill x 3

4. Braemar x 3

5. Glide x 8

HAMMER

1. McKim Drill x 3

2. Overweight winds

3. Full throw x 6

--- solid day of hammer throwing

Competed in the 'regular' A class on Sunday. The IHGF/Elite/Super A class was Saturday. Our class was a little smaller (5 of us), but as always, great games.

Braemar Stone - Technique was decent. Threw 30' even. 4th on this event.

Open Stone - Really felt pretty solid here. Still going through the power position too fast and leaving some distance on the table. 40'11". Third.

HWFD - .... not impressive here. Really felt off. Frustrating for sure. 26'4" for fourth.

LWFD - Again felt off. Unfortunately the only throw of both the WFD's that felt good was my final LWFD throw which was of course a foul. 53'8" for fifth.

Heavy Hammer - Actually didn't feel bad. Hit a pretty decent PR. Interestingly, there were 3 of us that threw 74'-74'8". Of course I threw 74' and ended up 4th.

Light Hammer - Felt worse. No PR here. Went 92'3" for fifth.

Caber - Pitiful display. Next.

Sheaf - Always a mystery event for me. At least I managed to get some throws in. 22' for third.

WOB - Ended on a solid note. New PR of 13'. Actually hit the bar at 14' which is encouraging. Still ended up 5th on this one.

Summary - Skylar killed everyone. Iron thistle next week.

Iron Thistle was on a stormy, cold day. No way an PR's were being hit. I'm not going to detail every event, but had a blast. No major wipeouts. I'm already looking forward to this games next year. It was a pretty impressive set up.

Time to get everything together for Chanute. Will train this afternoon hopefully. Haven't trained yet this week. Really busy week of work so far. Should calm down a little for the rest of the week.

DE Lower 

Plyo --- Single Leg broad jump 2 x 2 each; Depth drop to vertical jump 4 x 1

1A. Pause Snatch --- 3 x 2 @ 132/142/147

1B. Thoracic extensions --- various sets/movements/reps

2. DE SSB Box Squat --- 10 x 2 @ 60% (235). Done in 7:28.

3. DE DL --- 10 x 1 @ 60% (297). Done in 3:07. Alternate sumo and conventional.

4A. SSB GM --- x8 @ 95/105/115. Work on slow eccentric, keeping tight and focusing on pushing the hips back to engage the hamstrings.

4B. RKC Plank --- 4 x 15 count

5A. Single leg squat w/ band behind the knee --- 2 x 5 each

5B Pallof Press --- 2 x 10 each

Back at it. Good session. Going to push hard for these two week or so. Chanute is on 5/20.

STONE

1. Stand throws, wrist flips, etc to warm up

2. Toes to trig drill x 3

3. Left knee down drill x 3

4. Braemar x 5

5. Full throw x 10

Hammer

1. McKim Drill x 3

2. Full Throw x 10

Manage to get some stone footage. Thought I got some hammer video as well, but must have not hit record. Foiled by technology again. Looks like on the video I need to stop blowing through the power position.... this is a persistent problem for me.

SHEAF

1. Drop Drill x 3

2. Bottom's up x 3

3. Full throw x 3

WFD

1. Line drills

2. HWFD x 5

3. LWFD x 5

---working on continuing to push after landing from the cast while transitioning to the second turn I'm still really dragging the weight. Felt better, but obviously need to work on it.

HAMMER

1. Full throw x 8

--- Working on getting a more vertical orbit. Still need to keep arms long. Improving though.

WOB

1. Water bottle drill x 3

2. Full Throw x 3

Light Hammer

1. Full throw x 12

Making some incremental improvements... but a lot of work left to go.

Plyo --- 2 leg broad jump --- 3 x 1 each; single leg box jump --- 2 x 2 each

1. Hang snatch --- 2 x 3 @ 152/162

2. DE SSB Box Squat --- 5 x 2 @ 65% (300)

3. DE DL --- 5 x 1 @ 65% (328) Alternate sumo and conv.

4A. TKE's --- 2 x 12 each

4B. McGill Crunch --- 3 x 10 ct hold each side

Experimenting with cutting down the volume quite a bit more than typical leading up to a competition. I'll see how it feels. This may be a little too light/low volume to maintain strength if I dropped this light often during the season, but may work to peak for 'big' games.

ME Upper

1A. Close Grip Bench, 2 count pause on chest --- just worked up to 225 for a triple RPE of 7 or less probably

1B. Band Rows --- 3 x 8

1C. Vertical, 1/2 kneeling Pallof Press --- 3 x 5 each

2A. Side Laterals --- 2 x 10

2B. BB Curls --- 2 x 8

2C. Bird Dogs --- 2 x 10 each

This session was "max effort" in name only. Quick, easy session, heading into the Chanute Games.

Made the ~1.5 hour drive to Chanute for their inaugural game. Weather was looking a little dicey, but it really ended up being a great day.

Braemar - Big, heavy stone. I had trouble getting a handle on it. Typically one of my better, more enjoyable events. Not so much today. Struggled on both stones. 5th (of five)

Open - More of a continuation here. Really too bad. We had a great stone, but I didn't capitalize. 5th.

HWFD - Things are starting to shape up here. Hit a small PR and continuing to improve form wise. but still ... 5th (seeing a trend here)

LWFD - Decent, just under a PR.... still... 5th

Heavy Hammer - Solid PR here. Really feeling better. Definitely more. Managed to squeak out 4th..

Light Hammer - Pretty much identical story here. 4th.

Caber - debacle as usual. 5th.

WOB - The entire group tied @ 13. Three way tie for first based on countbacks.

Sheaf - threw a 16# sheaf which I have only done once before. Managed third here.

Fun day overall. Encouraged by some things improving. Still tons of work to do. I think that in the future, I will probably taper my lifting similar, but use the reduced lifting volume to get some throwing in.

Planning on KC games June 10. Chipping away until then!

Very true, thank you Tom!

WFD

1. Line Drills

2. One Turn x 3

3. HWFD x 10

HAMMER

1. One turn x 3

2. Full throw x 10

To me... it looks like I'm still dragging the weight some. On hammers, my arms are still short overhead... Any other input you guys have is always appreciated.

1. Toes to trig x 3

2. Stand throws w/ open stone x 3

3. Pause Glides x 3

4. Glides x 5

5. "walk and pop" MSA x 5 --- just reiterating to myself that this probably isn't the way to go for me haha

HAMMER

1. Full throw x 10 --- arms still getting short. Not going to add distance if I can't get longer.

DE Lower

Plyo - 1. 2 leg broad jump --- 4 x 1 2. SL Box Jump 3 x 2 each

1. Hang Snatch --- 4 x 1 @ 176/181/186/176

2. DE Box Squat --- 10 x 2 @ 55% (255) Done in 6:55.

3. DE DL --- 10 x 1 @ 55% (278). Alternate sumo and conventional. Done in 2:50.

4A. Reverse Lunge --- x 5 @ 120/130/140

4B. McGill Crunch --- 6 x 10 count hold each side

5A. TKE --- 3 x 10 each

5B. Side Plank w/ hip abduction --- 3 x 10 count each side

Stone

1. Toes to trig x 5

2. Braemar x 5

3. Glide x 10

Hammer

1. One turn x 3

2. Full throw x 8