16" box squat w/power factor, heels raised 1.5" 185x2x2, 225x2x10, avg 2.83-2.96 w/ a couple at 3.09f/s
Deadlift w/power factor 225x1x2, 275x1x8, avg 2.96-3.09 w/ one at 3.21f/s
Dimel deads 275x15x3
Avg band GMs 3x15
BB rows 275x8x3
Pullups 5x6
BB cheat curls 135x10x3
Trapbar shrugs 315x20x3
Band pushdowns 3x20
^swole.
Squats and pulls felt great. Feeling faster already. Really attacking my posterior too. Was just going to be lazy and do some ring rows but decided to hit the bb rows anyways and they weren't as bad as I thought they were going to be. Next week will hit up either 295 or 315, whatever's on the bar after dimels. Pullups felt miserable. Being fatigued from the pulls and rows, plus sore from upper the day before, ended up having to rest pause the last couple reps of the last 2 sets. Ughh.. Finished up with a bro sesh. Biceps are already starting to look the part. Win.
Training#2 @ 1215p
15.5# stone
*stand x4 to warmup
*180 footwork drills
*180 drill throws x6-8
*1/4 turn into south african drill
*1/4 turn into south african throws x6-8
*full spin drills
*full spin throws x10-12 with a couple south african drills in between
Really working on positions at the front. Trying to hold my right shoulder back while my left arm is opening up. That gives my right hip time to push through and prep for the block. I think I made progress. I've got a positive frame of mind after this practice but there's still lots and lots of reps to do. This will definitely be a focal point of my training over the next couple months. Didn't measure any tosses but a lot of the divots out there are in the 45ft range and I was hitting those with ease going very slow. Not going to try to turn on the gas until I'm hitting these positions on a consistent basis. Looking forward to Saturday, throwing all implements with Jake Nicol, Adam Brezina, Brandon Hall and Eddie Brown. Stones will still be a focal point but going to get some time in with wfd, hammers and sheaf as well. Vegas coming up soon. Can't look like a fool again on the stones.
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