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TRAINING LOG: Justin Blatnik

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 3/27/19 at 8:53pm
3/27
Throws
Short Chain HWFD x 20
HWFD x5
WOB x bunch
- did not go well today across the board. UGH. That's about it.

Lift
Snatch Grip High Hang High Pulls - up to 90kg 3x5
RDL w/ mini bands - up to 315x8
Axle Incline up to 225x5, 135 for 2x20
Pullups 10x3
GHR 3x10
Spanish Squats 3x10
-lifted hard because I was pissed off with how throws went.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/03/19 at 9:33am
 3/30 Coached 12 lifters through a powerlifting meet all day. That was awesome. Everyone absolutely killed it.

3/31 Big Throws Practice
Nothing earth shattering today, but it was nice to get in some practice in nice weather.
Threw Braemar, Open Stone, Light Hammer, HWFD, and just a few LWFD

4/1 Took 10-15 sheaf pulls w/ 20lb bag

4/2 Took 10-15 WOB Pulls
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4/3 Games Priming Session

Snatch Grip High Hang High Pulls
3's from 40kg to 120kg

Speed Bench 6x3

Speed Squats w/ Duffalo Bar 8x2

Headed to Dunedin Florida today!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/08/19 at 7:58pm
4/5/19 Dunedin Highland Games

Open Stone - 40'+, 1st. sandy trig was hard to push. Stone wasn't the best to tuck so glad this number still happened.

HWFD - 29' and change. 4th. Bad. Just slow and no push. Sand doesn't help but that's what everyone has to deal with. UGH.

LWFD - 69'+, 2nd. Really felt some good stuff on this throw. We moved trigs and it was better than HW and Stone.

22lb Hammer - 105'8" (WHAT?!), 1st and PR! NO IDEA where this came from. Honestly the past few light hammer practices I've had I haven't gone over 110'. Just magically felt good and was moving! series was 98/100/102/102/dud/105. 

Looooong break for lunch.

Caber 12:00 x2, 11:55. 1st. Murdered this stick.

20lb sheaf - 24', 4th. UGH x 378. well, it was super hot and humid. and I started cramping some, and it got in my head and I just couldn't perform. Hated to suck here.

WOB - 13'. 3rd. Close at 14 but just drained.

Looooong Break for awards.

Challenge Caber - 50 degrees, which was the win for the 2nd year in a row and another handle of liquor. 

100lb Dunedin Stone - finished 2nd, and fouled the winning throw stepping over the trig.

Overall - 2nd. Super fun day even with the weather beating me down. I was spent. Always fun to throw with the Florida crew since it doesn't happen often. And the trip was great!


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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/08/19 at 7:59pm
4/8

HWFD Front Facing 1-Turns
5x w/ short chain
5x w/ long chain
...in the rain.

Block Power Snatch (bar at the knee)
Triples from 40kg to 100kg in 10kg jumps.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/19 at 6:29am
Originally posted by JustinBlatnik JustinBlatnik wrote:

22lb Hammer - 105'8" (WHAT?!), 1st and PR!
Overall - 2nd.


Outstanding Justin.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/19 at 11:35pm
Originally posted by TomLawrence TomLawrence wrote:

Originally posted by JustinBlatnik JustinBlatnik wrote:

22lb Hammer - 105'8" (WHAT?!), 1st and PR!
Overall - 2nd.


Outstanding Justin.

Tom

 

Thanks Tom!

4/9/19 Max Effort Lower

Cambered Bar Box Squat to Max Double w/ 3 chains
- up to 370lb bar weight over 0.4m/s (.42/.39m/s)
added Spud Inc Squat Buddy
- 370x2 (.45m/s)
- 390x2 (.42/39)

GHR 3x10
Belt Squat 2x10 warmup, 1x25 @405 rest pause 10/5/5/5 w/ 5 breath rest

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/11/19 at 11:21am
4/10

HWFD 
10 cast and drop
10 1-turns
8 full throws

LWFD 6 full throws

Solid day of work
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/19 at 7:46pm
4/12 Speed Day

McGill Big 3 + some

Power Cleans
10x1 @ 100kg, peak velocities 2.25-2.44m/s

Duffalo Bar Box Squats w/ light bands
10x2 every 30 sec, 215-225 bar weight, ~0.8m/s avg velocities

Speed Deads vs light bands
10x1 every 30 sec 255lb bar weight, most around 0.85-0.9m/s avg vel.

1-arm Farmers x some

Well debated whether or not to do this day the day before Loch Norman, but we are supposed to have thunderstorms tomorrow so went ahead and trained as it may not be the best day for big throws.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/19 at 10:01pm
4/13/19 Loch Norman Highland Games

HWFD - 32' surprised here in the mud pit.
LWFD - 67' I think? maybe 65-66. same as hwfd
18lb open stone - 37' on the shuffle, it was muddy.
Heavy Hammer - 97ish. not bad, but had a lot more in me.
Light Hammer - 109'. pissed here. Couldnt finish correctly. Squandered one of the few chances I get at a light hammer throughout the year.
Caber - 3x 11:35
Overall 3rd

Well, we had a 2.5hr lightning delay to start the day, and the field was a muddy and wet mess. But we still had fun. No height events do to weather. Hammers went terrible today, specifically falling forwards on my finish on the light hammer. And 97 isnt bad in the heavy but I felt like I had a lot more there. Oh well, another day another games!
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4/15/19

HWFD
5 cast and drop
5 front facing 1-turn
5 linear 1-turns
10 fulls
 - very solid session here today.

Duffalo Bar Box Squat
- up to 435 no belt (might be a random lifetime best)
- add 4 chains per side
- 335x2, 345x2x2 (2nd reps were under 0.4m/s)
- 345x1, 350x1 (right at 0.4 m/s)
- 350x1 in squat buddy, nothing that more special
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4/16 Took the Firefighter CPAT test today. Crushed it

4/17 ME Upper

Band Pullaparts 4x25

Bench  - 335x5, 355x5 slingshot
Dropset 225x20 - had more in me but left erector started cramping.

Pullups - x10,8,6,4,2

Neutral Grip Inclineup to 2x8 at 185
-paired w/ straight arm pulldowns x15 reps each set

Barbell Curls - 4x10

Throws
LWFD - some 1-turns and 2 turns. somewhat range throwing today. Went ok


Edited by JustinBlatnik - 4/19/19 at 4:06pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/19 at 1:45pm
4/19 Dynamic Day

100kg Power Cleans 10x1

Duffalo Bar Box Squats w/ light bands
10x2 every 30 sec, 225 bar weight

Speed Deads vs light bands
10x1 every 30 sec 275lb bar weight

GHR 6x10
Plyo Pushup Variations 6 sets

Jammer Arm Rotational Punch 3x5
Ab Wheel 3x10

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/19 at 8:22pm
4/20 - the weather didnt cooperate for me to throw today ugh

First spent the major part of the day re-organizing the gym to setup an area for atlas stone/keg/sandbag loads

High Hang Power Snatch 3x3 @90kg
"Powerlifter" Snatch Grip High Pulls 3x10@70kg
Seated Box Jumps - up to 3x1 @ 44"
GH Roller Leg Curls 5x10
Light Leg Extensions 5x10
BFR Belt Squat 135 x 30,15,15,15 (30sec rests)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/19 at 11:14am
4/21 Throws and Pump

"Stone"
20lb shot put stand throws x9
16lb shot put MSA throws x9 - solid grouping today and popped my last one out to 45'!

HWFD
8 3-turn throws - trying to find speed. These were tough
2 2-turn throws - felt some confidence with the speed after the 3's, so that's a good thing

Hammer
Alternating 5-wind throws with the 16 and 3-winds with the 22 for 12 throws. Meh

Lift - done in about 15mins
DB Seated OHP 4x15
Lat Pulldown 4x15

DB Flat Bench 4x15
TRX Row 4x15
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4/22 Lift and Throw

Cambered Bar Box Squat to Max Double w/ 5 chains
- up to 330lb bar weight over 0.4m/s
- 350x1 at 0.39m/s

Cambered Bar Suspended GMs - speed and explosiveness goal
- 140 bar weight + doubled minis for 4x5

Belt Squats w/ 515 bar weight
3 sets, 5 reps, 10sec pause, 5 reps

Ab Mat Situps 3x10
Cable Side Bends 3x10
Hang Leg Raise 3x10

20lb sheaf Tosses - 15 pulls. Decent
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4/23

Bunch of LWFD throws, like 30ish reps. Trying new start/cast. Mixed reviews.
WOB - went terrible. I'll blame being tired.

Push Press - up to 3x5 @100kg, started 2nd set with a strict press, which is something I haven't done in a while so that was cool.

4/24 took off. did some landscape work in the morning and body felt smoked so trying to play the "be smart" card.
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4/26 Speed Day

Duffalo Bar Box Squat vs light bands
 - 8x2 235 bar weight
- paired w/ box jump over to box jump

Speed Deadlifts 295 + light bands 10x1

Speed Bench w/ mini bands and shoulder saver 9x3
- paired w/ 9x3 pullups

Other randomness

4/27 Kayak around 2 miles easy. Enjoyed an active day off

4/28 Throws

20lb stand throw x5 non reverse
16lb MSA throws x9
3-turn HWFD x 6
2-turn HWFD x 3
2-wind Hammers (no blades) x 8 throws, alt 16b and 22lb

4/29

Squat - up to 3RM at 425.
Deadlift - up to 3RM at 495.
-not the numbers I wanted to hit today, but got this in under an hour and still ok numbers.

WOB Pulls x 12. Decent day. Felt better than last time throwing WOB
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I've got some catching up to do...

5/4 Savannah Highland Games

Open Stone - 41'4", 1st, solid here today but was head down at the finish.
HWFD - 32'4" - 1st, surprised I hit this far as I felt lost and all over the place. Then felt like if I could just finish one it would go a lot farther.
LWFD- 70'8" - 1st, kinda the same as hwfd but very good series.
22 Hammer - 89'5" - 1st, honestly just did what I had to to win the event. Didn't go hard. Handle was taped and super slick and didn't want to risk anything.
Caber - 12:05, 1st, only one to turn it, had 3 turns better than 12:30
20lb Sheaf - 27' 1st, only one to clear of 24' so didn't have a lot of push. Jumped to 30' and it wasn't there today.
WOB - 12', t-2nd. ugh. coulda swept the day, but was throwing UP and not OVER the bar. 

Overall 1st. I was also selected for Athlete of the Day for the first time ever and got probably the coolest trophy ever. So that was cool. Excited to not have thrown my all out best day to still throw the numbers I did and leaving a lot of promise of progress out there. Battled the heat today too, which I will have to do more in the future.


5/9 through 5/13 - In CO for vacation. Did 2 hikes, the first was much more strenuous than the 2nd. On the second, I proposed and am now ENGAGED! BIG PR!!! haha


5/15
Beltless Squats
140kgx5
160kgx3
180kgx1
192kgx1 (I believe a lifetime PR)

Heel Elevated Front Squats 100kg 5x3 w/ pause, beltless

Easy Push Press 4x5, 60-90kg

5/17 - 5/19 At Sorinex Summer Strong 12. Awesome weekend. 
5/17
Power Snatch - up to 110kg
Power Clean - up to 145kg

5/18 Throws w/ a crew at Summer Strong. Solid practice and got a few cues to continue to work.

5/20 
High Hang Snatch High Pulls 5x3 110kg
Sumo Deads - triples to 200kg
Belt Squat - Played with some toes only squats 4x5 at 275lbs
HWFD - 8 throws
LWFD - 9 throws
WOB - 8 throws


Edited by JustinBlatnik - 5/21/19 at 6:22pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/19 at 6:11pm
5/21 

Fat Bar Bench Press w/ 1 blob chain
up to
185, 225 x 5 each
275, 300 x 3 each
315, 335 x 1 each

Various Sets Of 6 Pullups w/ varius grips x bunch

"Blatnik" Rows - 3x10

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5/23

Power Clean - 100kg for 10x1, strap to tendo broke on rep 9, but peak velocity was higher on average than other days doing this. Fingers crossed for big throws this coming weekend.

Duffalo Bar Speed Box Squat w/ 2 chains/side
8x2 with 195 bar weight

Explosive GHRs -4x4, hold 50lb sandbag on lowering, drop and explode up
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5/25 Greenville Highland Games

O. Stone - 42+, 2nd
HWFD - 33'5", 3rd
LWFD - 69'10", 1st
22Ham - 93+, 1st
Caber - 1:00?ish, 1st, only one to turn
20lb sheaf - 28' no misses, 1st, not there today at 29'6"
WOB - 14', 2nd and close at 14'6"
Overall - 1st

Really hot day. Managed to throw very solid all day long and at a pretty high level compared to PRs/all-time PRs.

5/26...Doom...
Did Murph as my first ever CrossFit workout. Found out the loop I ran was 1.5 miles, not 1 mile. Did the pullups strict on a fat bar, and did the whole thing in a 20lb vest. It was a brutal 1:25 total workout. Sore for days.

5/29 First day back...

Low Hang Power Snatch - up to 3x3 @90kg
- paired with 15 (5x3) reps bottoms up 20lb sheaf

Front Squat w/ 3 count lowering - 5x3 @110kg
-paired w/ 2 box jumps each set

LWFD - 20 cast and drops

5/31
LWFD - 8 throws
WOB - 10 throws

Power Clean Singles to 135kg

Incline BB Press 5x8 light
TRX Inv Rows 5x10
-kept these light as right shoulder was a little pissy.
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6/2/19

Throws

20lb shot put
- 4 stand non reverse
- 4 step overs
- 3 full push

16lb shot put
- 6 middle spin
- 6 MSA non-reverse
- 3 fulls

HWFD 3-turns - 6 throws. Not too bueno today. Right hip was pissed

Hammers - no blades.
- 1 heavy hammer, 2 light hammer
- 5x through, doing 2 winds. A couple of the first light hammers were 4 winds
 - The ground was rock solid today. So blades were a no go. Goal was then to work length and finish.

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6/3 Lifts

Cambered Bar Box Squat w/ Avg Bands over Plates
- 5x3 from 209-330 bar weight, all over 0.4m/s

Deadlift Clusters w/ 405
3 sets of 5 singles with 15s rest between singles

5x 100lb KB Swings into 3x Broad Jumps x 5 sets

90-Deg Back Ext 3x10 w/ 100lb sandbag
FFE Reverse Lunge 3 sets x 10/8/6 w/ 15/20/25kg plate

Solid gym day. Held off on throwing to stay in one piece.

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6/4

Upper Warmup Circuit of a bunch of pump stuff

Bench Press w/ Shoulder Saver 5x3 @ 315lbs
Ab Wheel 3x10

Lat Pulldowns 3x10
Birddog Rows 3x10/arm
Russian Twists on GHR 3x10/side

HWFD Throws
3 cast and drop
3 front facing 1-turns
3 linear 1-turns
7 full throws
-decent range today in throws. Not as big as I hoped but also better than expected going into it
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 1:18pm
6/5 Throws

LWFD 
- 10 1-turns
- 18 Fulls

Open 16lb shot put "stone"
- 12 fulls

Solid day all around.

6/6 Lift

No Hook No Feet Clean + 3 Strict Press
- up to 90kg

Speed Bench w/ shoulder saver
10x3 w/ 135+ monster mini bands
-paired with 10x3 pullups, various grips

DB Incline Press 3x15
DB Incline Curl 3x15
OH Tri Extension 3x15

Lateral Shoulder Raises 2x20
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6/7/19 Lift

RPR and McGill Prep Work

High Hang Power Clean + High Hang Clean
100kg, 110kg, 120kg, 130kg, 135kg, 135kg

Cambered Bar Speed Squat w/ Light Bands over Plates
- free squats on speed work right now
- 225 bar weight for 10x2
-paired with 10x2 bodyweight jumps

Speed Deads - 275lbs + monster minis for 10x1
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6/8/19

WOB x 10 Pulls

 

High Hang Snatch EMOM – 10x1 @ 95kg

GHR 4x10

Seal Rows 4x10 w/ cambered bar at 60kg

 

6/10

HWFD 1-turns x6

HWFD 2-turns x6

WOB x7

 

SSB Box Squat w/ chains for Triples

-          Up to 350 bar weight w/ 3 chains, 4 chains for a single

-          Removed chains and hit 350x5, 370x5, 390x5


SSB Suspended GMs 3x8 120lbs

Leg Extensions and 45-degree hypers

 

Later:

MSA 16lb stone x15

 

6/11

Bench Press rep set 300x10

Random other stuff. I think I threw some sheaf this day.

 

6/12 – lots of hammers. Inconsistent but a solid practice

 

6/13

SSB Speed Squats 200lbs + 2 chains/side for 10x2

-          Paired w/ 2 vertical jumps

-           

Speed Deads 295+ monster mini bands 10x1

Some other random stuff

 

6/14 Landscaping

6/15 Coached at a Powerlifting Meet

6/16 Coached a throwing clinic

 

6/17

Start Circuit:

Hex Bar Jumps 150lbs 5x3
Band Assisted Jumps 5x3

Rotational Med Ball Slams 5x3/side


Duffalo Bar Box Squat vs light bands

-          Up to 250lb bar weight, triples from 2 chains/side up to 5 chains/side

-          Single at 6 chains/side

-           

Belt Squat 5x10

-          Paired w/ Hex Bar RDLs 5x10

Weighted Planks 3x30s 25kg

Light Reverse Hyper 2x15

 

Later:

10x stand throws w/ 20lb shot

15x MSA w/ 16lb shots


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Location: Charlotte, NC
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 21 hours 15 minutes ago at 1:45pm
6/18 

HWFD Short Chain x6
HWFD x bunch
LWFD x bunch but not as many HWFD.
- not a good day. Had a good feeling going in but not the best day.

Lift later to try to make up for it, and not so Bueno either.
Incline 205x8, 225x8, 255x3
Pullups 3x10
Jammer Arm OHP 3x10ea
Tricep 3x15
Bicep 3x15

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