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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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7/20/2018
HWFD 1. One turn x 5 2. Full throw x 8 L. Hammer 1. Full throw x 3.... then broke the handle
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/21/2018
LWFD 1. Front/stand x 6 2. One turn x 8 3. Full throw x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/22/2018
PLYO - Band resisted (2 micros total) jump --- 3 x 3 1. Hang Snatch --- 2 x 3 @ 80% (147) 2. Close Stance Squat w/ Olympic Shoes --- 1 RM @ 380/400/420 ---Drop set --- 250 (60%) x 8 3A. Sumo RDL --- x 10 @ 147/167/181 3B. Stir the Pot --- 3 x 5 each direction 3C. Land Mine Rotation --- 3 x 5 each direction w/ 15#
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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I think there were some throws sessions in there, but not detailed in the notebook
7/26/2018 DE Upper Plyo push up --- 3 x 2 1. DE Bench --- 5 x 5 @ 45% (137) + Doubled Mini's. Done in 4:01. 2A. SSB JM Press --- x 8 @ 115/120/125 2B. Bent Over Rows --- x 8 @ 235/250/265(PR) 2C. Rear Delt Fly --- 3 x 8 2D. Band Lateral Raise --- 3 x 8 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/28/2018
Sheaf 1. Bottom's Up x 3 2. Full x 10 WOB 1. Water Bottle drill x 3 2. Full x 5 Heavy Hammer 1. Full throw x 7... tacky started getting slippery in the heat/humidity
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/30/2018
DE Lower Plyo --- Band resisted jumps (2 micros total) jumps --- 3 x 3 1. Hang Snatch --- 3 x 1 @ 85% (156) 2. DE SSB Squat --- 5 x 2 @ 50% (205) + Light Bands 3. DE DL --- 5 x 1 @ 50% (285) 4A. SL KB RDL --- 2 x 6 4B. Stir the Pot --- 2 x 5 each direction 4C. Land mine rotation --- 2 x 8 each lower volume for upcoming games --- KC Backyard/HASA games
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Did some throwing, light upper session, then games on 8/4/2018
Braemar--- 32-11 OS--- 43-1 HW--- 30-1 LW --- 60-11 HH--- 76-2 LH--- 94-4 Caber--- no turn Sheaf--- 21 WOB --- 12-6 Pretty unimpressive/disappointing display there.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/6/2018
ME Lower Plyo --- band resisted jumps --- 4 x 3 1. Hang Snatch --- 4x 1 @ 90% (166) 2. 1.5" plate elevated DL --- 1 RM @ 445/470. Stopped at 470. Not a PR, but enough of a strain for this point in the season 3A. Sumo RDL --- x 6 @ 176/186/196 3B. Stir the Pot --- 3 x 5 each direction 3C. Landmine Rotations --- 3 x 8 each direction
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/9/2018
DE Upper 1. Plyo Push up --- 5 x 2 2. DE Bench --- 5 x 5 @ 42.5% (145). Done in 4:20. 3A. Cross Body DB Ext's 3B. Band Rows 3C. Rear Delt Fly 3D. Band Lateral Raise Just one quick circuit through accessories |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Did some throwing 8/12 and 8/13. Didn't write down all details.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/14/2018 Plyo - Single Leg Box Jump --- 3 x 2 each 1. hang Snatch --- 3 x 1 @ 80% 2. SSB Box Squat --- 5 x 2 @ 55% (230) + Light bands 3A. SSB Good Morning --- 2 x 5 @ 95 3B. Side Plank w/ Hip ABduction --- 2 x 10 ct each 3C. The bear --- 2 x 15 count holds Cut volume and intensity significantly due to upcoming games and feeling a little under the weather
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Did a quick upper body and throw session then... Topeka Games Braemar 30-10 Open Stone 40-9 HWFD 32-6 LWFD 60-3 H. Hammer 76-0.5 L. Hammer 94-3 Caber Sheaf 27' (16#) WOB 13 Sheaf went well. That's about it... |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/20/2018
ME Lower PLYO - Single leg box jump --- 4 x 2 each 1. Snatch --- 3 x 2 @ 85% 2. SSB Squat --- 1 RM @ 380/405/430 3A. SSB GM x 5 @ 115 3B. Side plank w/ hip abd - x 10 ct each side 3C. The Bear Holds x 15 coount
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/21/2018
Throws... didn't write down details... 8/24/2018 DE Upper Plyo push up --- 4 x 2 1. DE Floor Press --- 5 x 5 @ 50% 2A. Pendlay Row --- x 6 @ 223/233/248 2B. Pushups 2C. Band Rear Delt pulls --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/25/2018
Throws...again failed to write down details 8/27/2018 Sheaf 1. Bottom's up x 3 2. Full x 5 H. Hammer 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/28/2018
Lower Single Leg Hops --- 3 x 3 each 1. DE SSB Box Squat --- 8 x 2 @ 50% + doubled minis
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/30/2018 Passed on the plyo push ups due to some elbow pain 1. Towel Bench --- 1 RM @ 305/325/345 2A. Band row 2B. Push ups 2C. Rear Delt pulls
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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8/31/2018
Had one of my more interesting throwing days today. Had a vagrant townie walk through my field (using a golf club as a cane). He proceeded to drone on about how I would be an olympic champion greco roman wrestler.... I've never wrestled competitively and I was throwing...So how he got to this conclusion I'll never know. And of course, he's the top coach in the world (according to him). Conveniently, he gave me his contact info on his small claims court paperwork. Anyways threw a little LWFD and L. Hammer
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/3/2018
16# Stone 1. Stand x 3 2. MSA x 8 HW 1. 1 Turn x 5 2. Full x 5 H. Hammer 1. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/9/2018
13# Stone 1. MSA x 8 HW 1. 1 Turn x 5 2. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/10/2018
H. Hammer 1. Full x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/11/2018
ME Lower Plyo --- Single leg hops --- 4 x 3 each 1. Sumo DL --- 1 RM @ 430/455/480 2A. SL KB RDL --- 2 x 5 each 2B. Stir the pot --- 2 x 5 each 2C. The bear holds --- 2 x 15 ct each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/13/2018
DE Upper 1. DE Floor Press --- 5 x 5 @ 160 2A. Fatman Pull Ups/Recline Rows 2B. Push ups --- alternate back and forth for 3 rounds Had to train late at night, so cut it short.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/14/2018
LW 1. 1 turn x 5 2. Full x 5 Stone (16#) 1. Stand x 3 2. MSA x 8 L. Hammer 1. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Threw on 9/15 and 9/17, but didn't write down details. Need to improve this next season.
9/18/2018 Lower Plyo --- assisted jumps 3 x 3 1. SSB High Box Squats + Light bands --- 3 x 2 @ 225 2A. Stablility ball leg curls --- 2 x 6 2B. Single Leg Bodyweight Squat --- 2 x 5 each 2C. Stir the pot --- 2 x 5 each 2D. Hanging leg raise --- 2 x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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9/20/2018
Upper 1. Bench + doubled Monsters 5 x 2 @ 135 1 x 1 @ 185 1 x 1 @ 225 2A. JM Press 2B. KB Row
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Couple throwing sessions in the mix here.... Lower 1. SSB Squat + Light bands --- 4 x 2 @ 225 to a high box 9/27/2018 1. Bench v. doubled Minis --- 4 x 3 @ 135 Curls, rear delt work really tapering down here Wrapped up with a few more light throwing and lifting session prior to finishing out at the Kirksville Games: BS - 30-9 OS - 36-0 HW - 31-3 LW - 64-6 HH - 77-10 LH - 98-9 WOB - 13 No sheaf, as it was raining
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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10/15/2019
GPP - Week 1, Day 1 1A. SSB Squat @ 50% 1B. Chin up varied grips Alternate singles for 5 minutes. Completed 9 rounds and realized I am really horrible at pullups 2A. Pendlay rows @ 155 2B. Push Press @ 155 Alternate singles for 5 min. Completed 16 rounds. 3A. Stir the pot --- 4 x 5 each direction 3B. Side Plank w/ hip abduction --- 4 x 10 count each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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10/22/19
GPP - Wk 1, Day 2 1A. SSB Rev Lunge @ 135 each leg 1B. Single Arm Landmine rows @ 50# each arm --- Alternate singles for 5 minutes. 9 rounds 2A. Bench @ 50% 2B. RDL @ 200 (dead stop style) --- Alternate singles for 5 minutes. 11 rounds. 3A. Alternate deadbugs --- 3 x 5 each 3B. Landmine rotations --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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10/24/2018
GPP --- Week 2, Day 1 1A. SSB Squat @ 50% 1B. Lat pull down --- Alternate singles for 6 mins. Finished 13 rounds 2A. Pendlay Rows @ 165 2B. Push Press @ 125 --- Alternate singles for 6 min. Finished 17 rounds. 3A. Stir the Pot --- 3 x 5 each 3B. Side Plank w/ Hip Abduction --- 3 x 10 count each --------- 10/25/2018 - 20 minute steady state on spin bike
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