4/23/13 - full body maintenance & hammer/wfd/wob

Training#1 @ 440a

Bench w/power factor 135x3x10, best 3.96f/s, avg 3.3-3.5f/s
Incline bench 225x10, 275x5
Push press 185x5, 225x5, 275x3
Squat w/power factor 185x2x2, 225x2x10, best 3.46f/s, avg 3.21f/s
GMs 225x10x2
RDLs 225x10x2
BB rows 225x6x2
Pullups 2x6


Training#2 @ 615a

16# hammer x12-16
14# hammer x6-8

Focus here was to get back to my usual hammer style before changing it last week. Keep the ball on the right side, chop the down swing and stay really loose. From there I focused on turning my hips to the right as soon as the ball got behind me on the 3rd wind. This result in turning the hips as the ball was dropping and was giving me a good left side block. Looking to chop the hammer down and push the ball out on the right side and drive my right hip into my left for a big scoopy finish. Kept things nice and slow, mission accomplished. Now lets see if we can make it fast in Sacramento this weekend.

Training#3 @ 1215p

56# wfd
*1 turn x6, best 40, avg 38
*full x8-10, best 43, avg 42

28# wfd x3, best 84

56# wfd x1, 42

Worked on the push in the back to get the weight moving sooner. Definitely still tired from the weekend, just didn't feel like I had a lot of gas behind any of the throws. Good ball speed, just nothing behind it. Last couple throws I really dialed in the push. As the weight travels to my left behind me, I need to load my left with more weight and focus on pushing the ball dead center between my legs. This gives me a solid low point out of the back which gives me a straight drive and no drifting to the left on my sprint. As always, more reps to make this 100%. I can see this thing going very far in the near future. Last two throws are money, the others you can notice how the low point drifts in the back and the orbit becomes angled which shortens my finish.

Training#4 @ 545p

56# wob
*3/3 @ 14
*3/3 @ 15
*3/3 @ 16
*0/8 @ 17

Hit the bar with the bottom of the weight on every attempt at 17. Lower back was screaming at me. Worked on keeping legs nice and loaded, as soon as the weight passed between my legs, straightened legs, dropped hips and pulled hard. Easy makes all the way up to 17. Going to get practicing this more often, looking to get up over 17 soon and start trekking towards 18. Going to need to start adding in some high pulls or snatches again. Between caber and wob, I can definitely see how they'll be useful. Stones tomorrow then shut 'er down for some R&R before Sac.