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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:16pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:23pm
7/21/2018

LWFD
1. Front/stand x 6
2. One turn x 8
3. Full throw x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:30pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:32pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:33pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:36pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:43pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/18 at 3:46pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/19 at 3:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/19 at 3:12pm
Did some throwing 8/12 and 8/13. Didn't write down all details.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/19 at 3:14pm
8/14/2018

DE Lower

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/19 at 8:44am
Did a quick upper body and throw session then...

8/18/2018

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/19 at 8:46am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/19 at 8:48am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/19 at 8:49am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:20am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:22am
8/30/2018

ME Upper

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:26am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:29am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:29am
9/9/2018

13# Stone
1. MSA x 8

HW
1. 1 Turn x 5
2. Full x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:30am
9/10/2018

H. Hammer
1. Full x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:33am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:38am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 6:39am
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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