Training @ 630a
cgbp 135x30
squat 135x30
avg band assist pullups x30
mm band pull throughs x30
axle bar ohp x30
yates rows 135x30
Just a recovery session to get the blood flowing. Might hop on the bike tomorrow night for a little while.
Wednesday, August 28, 2013
8/27/13 - stone/hammer/caber
Training#1 @ 1230p
17# stone
*stand x3-4, best 45 (practice PR with this stone)
*MSA x6-8, best 51 (practice PR with this stone)
Took more stands than I wanted but I really wanted that 45, haha. Can't hurt to drill those positions though. Feeling the right side pushing into my torso and keeping my left down until release. Standing tosses are really coming along well. Decided to try some MSA out because I do south african anyways as a drill. Was discussing with Nick and Andy about how there is just less to screw up on vs the full spin and my south african drills typically go the same distance as my fulls. So I gave it a shot. Two really big things I focused on was driving to the trig with my chest and keeping my head up while I'm turning. I ALWAYS drop my head when turning. The moment I kept it up, boom, big throws. Now I've got to learn to get my left down fast fast fast. Ended up going two at 51 and 3 at 50. My prior best with this stone was low 49s so that's a big confidence booster for me. Going to keep working MSA and see if I can get some better distances out of it. Kind of kicking myself in the ass. I had a good MSA last year in February before switching to the full. I feel like I've lost a lot of time. Regardless, I have a lot more knowledge about positions now than I did then so I suppose a step back was needed before moving forward.
20/16/16 hammer x2 rounds, best 112/133 respectively
Took a handful of warmup winds and had to move the trig a couple times as the grass is very "weedy" so I kept blowing out of my holes from the crappy root system. Once getting a solid footing I felt pretty good. The 20 felt heavy but felt like it was moving good. I'm going to really need to shine on hammers and weight this weekend if I want to stay in contention. I can't rely on my stones just yet for points. Last throw with the 16 felt good and went 133 but still wasn't close to top speed. Looking for 115/140 this weekend. Git 'er done.
Training#2 @ 6p
caber (20' x 100#) x8-10, no turns
Regardless of having no turns, my last two were fifers as I was getting really tired. Was mainly focused on getting comfortable with the caber and getting a big pull. My pull is usually so short and I don't get a lot of legs into it. The caber felt heavier as well but prob only 10-15lbs or so. It's fiberglassed but the top and bottom are open and it's been very humid/rainy here lately as we're rounding out the end of monsoon season. Changed the way I pick the caber, not near as high, holding the caber closer down by my hips/belly button area. Makes the caber easier to control and push against as I'm running. Tried to be more upright as well so I didn't have to waste time getting down into a powerful position. My training partner told me to squat down like a front squat. I initially though this was dumb then he turned it like nothing. We're about the same strength levels as well so I gave it a shot and fifer'd it twice with that, like I said I was pretty tired by then. A step in the right direction.
Now it's time to eat, relax, stretch and foam roll. Getting a massage tonight. Going to work on getting some good nights sleep. Really anxious to get into Pleasanton. Can't wait to throw and hang out with the guys. Watch for some big numbers.
17# stone
*stand x3-4, best 45 (practice PR with this stone)
*MSA x6-8, best 51 (practice PR with this stone)
Took more stands than I wanted but I really wanted that 45, haha. Can't hurt to drill those positions though. Feeling the right side pushing into my torso and keeping my left down until release. Standing tosses are really coming along well. Decided to try some MSA out because I do south african anyways as a drill. Was discussing with Nick and Andy about how there is just less to screw up on vs the full spin and my south african drills typically go the same distance as my fulls. So I gave it a shot. Two really big things I focused on was driving to the trig with my chest and keeping my head up while I'm turning. I ALWAYS drop my head when turning. The moment I kept it up, boom, big throws. Now I've got to learn to get my left down fast fast fast. Ended up going two at 51 and 3 at 50. My prior best with this stone was low 49s so that's a big confidence booster for me. Going to keep working MSA and see if I can get some better distances out of it. Kind of kicking myself in the ass. I had a good MSA last year in February before switching to the full. I feel like I've lost a lot of time. Regardless, I have a lot more knowledge about positions now than I did then so I suppose a step back was needed before moving forward.
20/16/16 hammer x2 rounds, best 112/133 respectively
Took a handful of warmup winds and had to move the trig a couple times as the grass is very "weedy" so I kept blowing out of my holes from the crappy root system. Once getting a solid footing I felt pretty good. The 20 felt heavy but felt like it was moving good. I'm going to really need to shine on hammers and weight this weekend if I want to stay in contention. I can't rely on my stones just yet for points. Last throw with the 16 felt good and went 133 but still wasn't close to top speed. Looking for 115/140 this weekend. Git 'er done.
Training#2 @ 6p
caber (20' x 100#) x8-10, no turns
Regardless of having no turns, my last two were fifers as I was getting really tired. Was mainly focused on getting comfortable with the caber and getting a big pull. My pull is usually so short and I don't get a lot of legs into it. The caber felt heavier as well but prob only 10-15lbs or so. It's fiberglassed but the top and bottom are open and it's been very humid/rainy here lately as we're rounding out the end of monsoon season. Changed the way I pick the caber, not near as high, holding the caber closer down by my hips/belly button area. Makes the caber easier to control and push against as I'm running. Tried to be more upright as well so I didn't have to waste time getting down into a powerful position. My training partner told me to squat down like a front squat. I initially though this was dumb then he turned it like nothing. We're about the same strength levels as well so I gave it a shot and fifer'd it twice with that, like I said I was pretty tired by then. A step in the right direction.
Now it's time to eat, relax, stretch and foam roll. Getting a massage tonight. Going to work on getting some good nights sleep. Really anxious to get into Pleasanton. Can't wait to throw and hang out with the guys. Watch for some big numbers.
Monday, August 26, 2013
8/26/13 - stone/wfd
Training @ 1215p
23.5# braemar x2, best 41'3
15.5# open x6, best 51+
Braemar feeling really really good lately. Getting good at holding my left side closed while pushing my right hip. Feeling very confident lately on braemar. Always room for improvement so will be trying to build on this. If I can get consistent in the 44-45 range with this stone I should be top 3 at every game on braemar.
Spin feeling ok but blowing past the power position, as usual. Watched video and I'm leaning too much with my torso so by the time I get my left down I'm way too far forward to get into a good position to push and block. Going to play around with MSA tomorrow and see if that will yield a better transition into the power position. My south african drills seem to feel much better and stronger than the full spin and yield about the same distances. Trying to remain positive. Really need something to boost confidence before moving into these next couple games. By the last throw I was too sweaty to keep the stone on my neck and I ran out of chalk. The ground was getting pretty tore up too (rain + overwatering) so it was hard to keep from slipping, even with my spikes.
56# wfd x3, best 40
28# wfd x2, both @ 83
Hwd was rough to start. Positions felt great but when I tried to gas it I was missing the finish. Not very confident with my footing as the grass was really getting tore up and muddy so footing was questionable. Tried to forget about it on my last toss and was nice and easy out to 40. Same with lwd, relaxed forgot about footing and just hit the sprint and finished hard. Two solid throws and called it. Weights feeling good so will cut it off there for the week. Stone, hammer and caber tomorrow then some recovery work and onto Pton this weekend. Getting anxious.
23.5# braemar x2, best 41'3
15.5# open x6, best 51+
Braemar feeling really really good lately. Getting good at holding my left side closed while pushing my right hip. Feeling very confident lately on braemar. Always room for improvement so will be trying to build on this. If I can get consistent in the 44-45 range with this stone I should be top 3 at every game on braemar.
Spin feeling ok but blowing past the power position, as usual. Watched video and I'm leaning too much with my torso so by the time I get my left down I'm way too far forward to get into a good position to push and block. Going to play around with MSA tomorrow and see if that will yield a better transition into the power position. My south african drills seem to feel much better and stronger than the full spin and yield about the same distances. Trying to remain positive. Really need something to boost confidence before moving into these next couple games. By the last throw I was too sweaty to keep the stone on my neck and I ran out of chalk. The ground was getting pretty tore up too (rain + overwatering) so it was hard to keep from slipping, even with my spikes.
56# wfd x3, best 40
28# wfd x2, both @ 83
Hwd was rough to start. Positions felt great but when I tried to gas it I was missing the finish. Not very confident with my footing as the grass was really getting tore up and muddy so footing was questionable. Tried to forget about it on my last toss and was nice and easy out to 40. Same with lwd, relaxed forgot about footing and just hit the sprint and finished hard. Two solid throws and called it. Weights feeling good so will cut it off there for the week. Stone, hammer and caber tomorrow then some recovery work and onto Pton this weekend. Getting anxious.
Friday, August 23, 2013
8/23/13 - stone/wfd
Training @ 545a
15.5# stone
*stand x6
*south african x3
*spin x6
Focus here is to keep my wrap longer and drive my hip into the field before opening up. Some success here. Notice I'm still finishing early. I need to get my right shoulder farther into the field before letting my arm go. This will keep me on my left longer. On the spins focused a lot on linear drive. All of a sudden the trig area is so small, lol. Trying to get my left leg down fast and keep my upper body as far away from the trig as possible while getting my lower as close to the trig as possible to get a good reverse C. The position is coming, but not there yet. Other thing I was doing is just focusing on a 180 out of the back on the fulls vs leaning into the middle of the "ring". Trying to have as little stone movement as possible before firing my hips forward. After the 180 I'm trying to stay on my left as long as possible and just before my right touches I'm trying to bring my left around and get it down as fast as possible. This is helping keep my upper back. From there: right foot, right knee, right hip, left arm, right shoulder, right arm. It's coming along. Starting to enjoy stones. No measurements but I walked one of them off and it was 51ft with about 3 right around the same spot.
56# wfd x6
Good little sesh, again just looking for positions, no measurements. Trying to get a real wide and long orbit. As soon as I land start sprinting forward and catching as early as possible at the front. Working slow to fast with a strong finish. Objective reached today. Time to relax for the weekend and get back at it Monday morning.
15.5# stone
*stand x6
*south african x3
*spin x6
Focus here is to keep my wrap longer and drive my hip into the field before opening up. Some success here. Notice I'm still finishing early. I need to get my right shoulder farther into the field before letting my arm go. This will keep me on my left longer. On the spins focused a lot on linear drive. All of a sudden the trig area is so small, lol. Trying to get my left leg down fast and keep my upper body as far away from the trig as possible while getting my lower as close to the trig as possible to get a good reverse C. The position is coming, but not there yet. Other thing I was doing is just focusing on a 180 out of the back on the fulls vs leaning into the middle of the "ring". Trying to have as little stone movement as possible before firing my hips forward. After the 180 I'm trying to stay on my left as long as possible and just before my right touches I'm trying to bring my left around and get it down as fast as possible. This is helping keep my upper back. From there: right foot, right knee, right hip, left arm, right shoulder, right arm. It's coming along. Starting to enjoy stones. No measurements but I walked one of them off and it was 51ft with about 3 right around the same spot.
56# wfd x6
Good little sesh, again just looking for positions, no measurements. Trying to get a real wide and long orbit. As soon as I land start sprinting forward and catching as early as possible at the front. Working slow to fast with a strong finish. Objective reached today. Time to relax for the weekend and get back at it Monday morning.
Thursday, August 22, 2013
8/21/13 - hammer
Training @ 1230p
20# - 16# - 16# hammer x4 rounds
16# hammer x6
Not a bad session. Best with the 20 was 118ft and best of 132 with the 16. Feeling a little fatigued and slow. Got the 16 moving very fast a couple times but I wasn't moving fast enough to catch it at the right time and was messing up my timing of the finish, those were still going 129-130 and landing way off to the left side of the field. Slowed it back down for my last couple tosses and finished in the 125 range.
Training plan going from now until Pleasanton:
Friday morning = pullups/rows + stone/wfd
Saturday/Sunday = mini-vacation with the family up north, no training
Monday morning = wfd/hammer
Monday afternoon = stone/wob
Tuesday morning = higher rep full body recovery workout
Tuesday afternoon = stone/caber
Wed-Fri lots of active recovery: lots of rolling, stretching and ice baths... and lots of calories.
These also aren't going to be typical practices. I just want to hit the positions and build a little confidence going into next weekend with the new stuff I've been working on. Plan will be 3 warmups and 5 fulls with the hwd + 3-5 lwd then move onto stone with a focus on spinning tomorrow. Same deal on Monday with wfd then maybe 3 rounds of 20/16/16 hammers. Really getting anxious and excited for Pleasanton
20# - 16# - 16# hammer x4 rounds
16# hammer x6
Not a bad session. Best with the 20 was 118ft and best of 132 with the 16. Feeling a little fatigued and slow. Got the 16 moving very fast a couple times but I wasn't moving fast enough to catch it at the right time and was messing up my timing of the finish, those were still going 129-130 and landing way off to the left side of the field. Slowed it back down for my last couple tosses and finished in the 125 range.
Training plan going from now until Pleasanton:
Friday morning = pullups/rows + stone/wfd
Saturday/Sunday = mini-vacation with the family up north, no training
Monday morning = wfd/hammer
Monday afternoon = stone/wob
Tuesday morning = higher rep full body recovery workout
Tuesday afternoon = stone/caber
Wed-Fri lots of active recovery: lots of rolling, stretching and ice baths... and lots of calories.
These also aren't going to be typical practices. I just want to hit the positions and build a little confidence going into next weekend with the new stuff I've been working on. Plan will be 3 warmups and 5 fulls with the hwd + 3-5 lwd then move onto stone with a focus on spinning tomorrow. Same deal on Monday with wfd then maybe 3 rounds of 20/16/16 hammers. Really getting anxious and excited for Pleasanton
Wednesday, August 21, 2013
8/20/13 - stones/wob & ohp/bench
Training#1 @ 1215p
15.5# stone
*stand x7, best 46
*south african x3, best 52
*full spin x4, best 51
Push felt nice and long on the stands but just not very snappy. Lots of south african drills working on getting my left leg down fast and getting in a good power position. From there I slowly worked through the rest of the throw into the finish. The south african throws felt good but drifting too forward and blowing past the block. Need to work on transferring linear drive into lift better. Fulls felt ok but again, blowing past the block. Throws about 48-50ish with the best at 51. Last one felt awesome but didn't get it on film. I'm anxious to throw stone again, seeing a light at the end of the tunnell. Spoke with Nick Kahanik who told me to hold my wrap longer. Did some footwork stuff real quick and I'm going to work on keeping my warp and pushing my hip against it until it forces me to open up. Tough to put that feeling into words but I can really feel my hip pushing my torso when I'm holding my wrap. Going to be difficult to implement into the throws themselves. Pleasanton coming up quick. Got 2-3 more stone practices first so there's still some time.
Training#2 @ 545p
56# wob - 16ft x 5/7
Goal here is to get 5 over and call it quits no matter how many times it takes to get it over. If I do it right it should only be 5 tosses and done. Feeling better. Working on getting that big scoop. As the weight is going between my legs I'm getting onto my toes to allow the weight to pendulum back up as I'm pushing it back, then drop with the weight and start pulling. The two I missed I left out front because I didn't get that pendulum back up behind me. Definitely starting to feel more confident here. The ones that cleared were by 6-8".
Training#3 @ 830p
Axle push press to 295x1x3
Axle strict ohp 235x3x3
Axle cgbp to 275x1x3, 225x12
Ring dips 2x5
Band pushdowns 3x20
Moving to the axle for a few weeks. Eddie suggested it and it got me excited to try it out as I haven't played with the axle in a very long time. Axle was fun. Didn't feel a difference on push press but strict ohp was def harder as was the cgbp from having to stabilize better (thumbless grip). Fun and good sesh. Elbow still bugging me but not as bad.
15.5# stone
*stand x7, best 46
*south african x3, best 52
*full spin x4, best 51
Push felt nice and long on the stands but just not very snappy. Lots of south african drills working on getting my left leg down fast and getting in a good power position. From there I slowly worked through the rest of the throw into the finish. The south african throws felt good but drifting too forward and blowing past the block. Need to work on transferring linear drive into lift better. Fulls felt ok but again, blowing past the block. Throws about 48-50ish with the best at 51. Last one felt awesome but didn't get it on film. I'm anxious to throw stone again, seeing a light at the end of the tunnell. Spoke with Nick Kahanik who told me to hold my wrap longer. Did some footwork stuff real quick and I'm going to work on keeping my warp and pushing my hip against it until it forces me to open up. Tough to put that feeling into words but I can really feel my hip pushing my torso when I'm holding my wrap. Going to be difficult to implement into the throws themselves. Pleasanton coming up quick. Got 2-3 more stone practices first so there's still some time.
Training#2 @ 545p
56# wob - 16ft x 5/7
Goal here is to get 5 over and call it quits no matter how many times it takes to get it over. If I do it right it should only be 5 tosses and done. Feeling better. Working on getting that big scoop. As the weight is going between my legs I'm getting onto my toes to allow the weight to pendulum back up as I'm pushing it back, then drop with the weight and start pulling. The two I missed I left out front because I didn't get that pendulum back up behind me. Definitely starting to feel more confident here. The ones that cleared were by 6-8".
Training#3 @ 830p
Axle push press to 295x1x3
Axle strict ohp 235x3x3
Axle cgbp to 275x1x3, 225x12
Ring dips 2x5
Band pushdowns 3x20
Moving to the axle for a few weeks. Eddie suggested it and it got me excited to try it out as I haven't played with the axle in a very long time. Axle was fun. Didn't feel a difference on push press but strict ohp was def harder as was the cgbp from having to stabilize better (thumbless grip). Fun and good sesh. Elbow still bugging me but not as bad.
8/19/13 - squat/pull & wfd
Training#1 @ 4a
Squat up to 405x3 no belt/wraps
24" box squat 405x5, 455x5, 495x5
2" deficit deads up to 545x1x3
RDL 315x5, 365x5, 415x5
Felt really good today. One of my best workouts in a long time. Felt like I could've gone to 6-8 with the 405. Squats off the box felt very poppy, bar leaving shoulders on every rep, even with the 495. Deads were easy and rdls felt really good.
Training#2 @ 1230p
56# wfd x17, best of 42, avg 41
28# wfd x5, bset of 83, avg 80
A bit tired from this mornings leg sesh but overall this was a good practice. Working on getting my left down and immedately sprinting for a good linear drive. At the front I'm trying to really reach back and catch the weight high, push it down and accellerate through the low point into the field. These were hit and miss. Need to work on the angle of my cast, get it a little farther away from me so I can stay infront of it better and switch my feet faster. Productive.
Squat up to 405x3 no belt/wraps
24" box squat 405x5, 455x5, 495x5
2" deficit deads up to 545x1x3
RDL 315x5, 365x5, 415x5
Felt really good today. One of my best workouts in a long time. Felt like I could've gone to 6-8 with the 405. Squats off the box felt very poppy, bar leaving shoulders on every rep, even with the 495. Deads were easy and rdls felt really good.
Training#2 @ 1230p
56# wfd x17, best of 42, avg 41
28# wfd x5, bset of 83, avg 80
A bit tired from this mornings leg sesh but overall this was a good practice. Working on getting my left down and immedately sprinting for a good linear drive. At the front I'm trying to really reach back and catch the weight high, push it down and accellerate through the low point into the field. These were hit and miss. Need to work on the angle of my cast, get it a little farther away from me so I can stay infront of it better and switch my feet faster. Productive.
8/17/13 - stones/wfd/hammer
Training @ 12p
23.5# braemar x3 - 41, 40, 41
Very pleased with this. Braemar really coming around. Still need to work on that reverse C a little more but finally getting a long push on this and distance is increasing. 40'2 was my prior PR with this stone so to have all 3 throws over that was encouraging.
Took a handful of winds to warmup and one warmup throw that I lost out to the right side of the field. Despite that first warmup throw the others felt great. The 132 felt bigger than it was but I was pretty tired by then. Really working on getting a good push off my right side, then pushing my right knee to accellerate through the low point and a huge lift on the finish. Hammer is really coming together well. Can't wait to be 100% rested and catch a big one.
23.5# braemar x3 - 41, 40, 41
Very pleased with this. Braemar really coming around. Still need to work on that reverse C a little more but finally getting a long push on this and distance is increasing. 40'2 was my prior PR with this stone so to have all 3 throws over that was encouraging.
17# Ostone x3 - 49, 49, 49
Meh. Over-rotating, minimal linear drive, short finish. Not putting it together, but I have a few ideas on how to fix these issues.
Meh. Over-rotating, minimal linear drive, short finish. Not putting it together, but I have a few ideas on how to fix these issues.
56# wfd x3 - 41, 42, 44
First time going 44 in a while. Last one felt short as well but still had some distance to it. This gives me hope my hwd is back on track. The 41 and 42 felt really good, positions were solid, not getting in front of it enough at the start.
First time going 44 in a while. Last one felt short as well but still had some distance to it. This gives me hope my hwd is back on track. The 41 and 42 felt really good, positions were solid, not getting in front of it enough at the start.
28# wfd x5 - 83, 88, 90, ?, 84
These felt great. The 83 felt like a 75ft throw and the 88 felt like an 81. Sped things up a tiny bit out of the back and went 90 for a sweet practice PR. Didn't hit the finish on the 90 as hard as I did on the 88 so I lost some efficiency there. Just need to keep working on getting long, crushing the sprint and catching it high. Lost the 4th one off the right side and the 5th one was nice and easy to get back into the positions again.
16# hammer x3 - 132, 130, 135
These felt great. The 83 felt like a 75ft throw and the 88 felt like an 81. Sped things up a tiny bit out of the back and went 90 for a sweet practice PR. Didn't hit the finish on the 90 as hard as I did on the 88 so I lost some efficiency there. Just need to keep working on getting long, crushing the sprint and catching it high. Lost the 4th one off the right side and the 5th one was nice and easy to get back into the positions again.
16# hammer x3 - 132, 130, 135
Took a handful of winds to warmup and one warmup throw that I lost out to the right side of the field. Despite that first warmup throw the others felt great. The 132 felt bigger than it was but I was pretty tired by then. Really working on getting a good push off my right side, then pushing my right knee to accellerate through the low point and a huge lift on the finish. Hammer is really coming together well. Can't wait to be 100% rested and catch a big one.
Thursday, August 15, 2013
8/15/13 - stones
Training @ 530a
15.5# stone
*stand x8-10, best 46
*middle drills x6, best 49
*spin x7, best 53 w/ 5 over 50
This is the best the spin has felt in a long time. The better power position is really helping me here. I'm mentally breaking the braemar down into two parts: 1) right side push to load the left leg get a big arch, chest to the sky 2) post the left leg and pull the left arm at the same time catapulting my entire upper body forward. This is really adding a lot of speed at the release and is working well. Going to work lots of middle drills to focus on getting into that braemar position before finishing. Fixed my entry out of the back as I was diving into the middle. Focus here was to push my left knee out and focus on just turning in place but keeping my right down as long as possible. As soon as my right came up I started my sprint. This allowed me to keep my upper back better as my legs pushed ahead. Finally starting to get excited about stones again. It's been a while since I've made some decent progress so this breakthrough was heavily welcomed.
15.5# stone
*stand x8-10, best 46
*middle drills x6, best 49
*spin x7, best 53 w/ 5 over 50
This is the best the spin has felt in a long time. The better power position is really helping me here. I'm mentally breaking the braemar down into two parts: 1) right side push to load the left leg get a big arch, chest to the sky 2) post the left leg and pull the left arm at the same time catapulting my entire upper body forward. This is really adding a lot of speed at the release and is working well. Going to work lots of middle drills to focus on getting into that braemar position before finishing. Fixed my entry out of the back as I was diving into the middle. Focus here was to push my left knee out and focus on just turning in place but keeping my right down as long as possible. As soon as my right came up I started my sprint. This allowed me to keep my upper back better as my legs pushed ahead. Finally starting to get excited about stones again. It's been a while since I've made some decent progress so this breakthrough was heavily welcomed.
8/14/13 - stones
Training @ 1230p
15.5# stone
*stand x8
*glide x6-8
*spin x3
Stands felt pretty awful, just no pop in the legs. With that said, glide felt awful also. Just not doing a good job of keeping my upper body back to get my hips forward. At the end of the practice I decided to take 3 spins just for fun. Went 48, 49, 51. lol.. looks like I'll be sticking with the spin. I need to look back at this next time I get frustrated with the spin.
On a side note, my power position is feeling much much better lately. Despite not having any pop from my legs I'm really getting a good push on my right side and transferring more power into the stone.
15.5# stone
*stand x8
*glide x6-8
*spin x3
Stands felt pretty awful, just no pop in the legs. With that said, glide felt awful also. Just not doing a good job of keeping my upper body back to get my hips forward. At the end of the practice I decided to take 3 spins just for fun. Went 48, 49, 51. lol.. looks like I'll be sticking with the spin. I need to look back at this next time I get frustrated with the spin.
On a side note, my power position is feeling much much better lately. Despite not having any pop from my legs I'm really getting a good push on my right side and transferring more power into the stone.
8/13/13 - wfd
Training @ 12p
56# wfd
*1 turn x10
*full x12
28# wfd x6
Progress today. Went way back to step one with what I was working on earlier in the year. Very slow and relaxed cast, very slow and relaxed sprint with a focus on a big finish. Finally felt that slow to fast again. Now that I have that I can get some more reps in then slowly start to speed up my sprint, making sure the finish still remains faster. Then I can work back into my cast. Feeling positive again here for the first time in a while.
56# wfd
*1 turn x10
*full x12
28# wfd x6
Progress today. Went way back to step one with what I was working on earlier in the year. Very slow and relaxed cast, very slow and relaxed sprint with a focus on a big finish. Finally felt that slow to fast again. Now that I have that I can get some more reps in then slowly start to speed up my sprint, making sure the finish still remains faster. Then I can work back into my cast. Feeling positive again here for the first time in a while.
8/12/13 - hammer
Training @ 1230p
20# - 16# - 14# hammer x 6 rounds
Started off with a few winds to get loosened up. Focus here was getting long on the 2nd wind, pushing my right side better as the ball is in front of me and lifting the finish. I really think these were accomplished. Kept trying to turn into the finish which was throwing me off balance bad. Once I quit doing that and just focused solely on the lift vs turning into the finish it was golden. These were very smooth. Now time to get some reps in and work on making them faster.
20# - 16# - 14# hammer x 6 rounds
Started off with a few winds to get loosened up. Focus here was getting long on the 2nd wind, pushing my right side better as the ball is in front of me and lifting the finish. I really think these were accomplished. Kept trying to turn into the finish which was throwing me off balance bad. Once I quit doing that and just focused solely on the lift vs turning into the finish it was golden. These were very smooth. Now time to get some reps in and work on making them faster.
8/10/13 - stone/wfd/hammer
Training @ 530a
15.5# hammer
*stand x6-8
*glide x6-8
49# wfd
*1 turn x5
*full x6-8
56# wfd x3-5
28# wfd x3-5
16# hammer x6
Don't remember much. Stones were meh, wfd was meh, hammer was decent. Just getting in reps.
15.5# hammer
*stand x6-8
*glide x6-8
49# wfd
*1 turn x5
*full x6-8
56# wfd x3-5
28# wfd x3-5
16# hammer x6
Don't remember much. Stones were meh, wfd was meh, hammer was decent. Just getting in reps.
8/8/13 - squat press/assistance
Training @ 830p
Squat press 185x3, 225x3x5
Pullups 3x5
Ring rows 3x5
Ring dips 1x10
Called it there. Left shoulder and elbow were getting sore. Good sesh, short, took about 40 mins.
Squat press 185x3, 225x3x5
Pullups 3x5
Ring rows 3x5
Ring dips 1x10
Called it there. Left shoulder and elbow were getting sore. Good sesh, short, took about 40 mins.
8/7/13 - wfd/stone
Training#1 @ 615a
49# wfd
*1 turn x8
*full x5
56# wfd x4
28# wfd x8
Coming to the realization there's no way I can copy certain techniques. Trying to my hip in front of the weight and square to the trig while the weight is still at 6:00 is nearly impossible and if I do nail the position I'm very weak. I did have a bit of a revelation when throwing the lwd towards the end that involved a much faster left leg after the first turn. Throwing weights again sunday so looking forward to killing it.
Training#2 @ 1145a
15.5# stone
*stand x6, best 49+ (training PR)
*glide middle drill x3
*glide x3, best 51+
Standing tosses are going really well for once. Focusing on getting low, widened my stance a bit for a longer push. Really trying to get my right hip into it and push my shoulder into the field before finishing. Getting good results here. Middle drill focus was to get my right under me and lead with my hip. Watching video, this isn't what happened. As soon as I got my right under me my left side was already opened up. Need to focus on keeping it closed and starting the throw from the hip. Same thing with the glide. Need to say lower and stay closed longer. Work to do here but consistency so far is great. Very few throws less than 49, two over 50.
49# wfd
*1 turn x8
*full x5
56# wfd x4
28# wfd x8
Coming to the realization there's no way I can copy certain techniques. Trying to my hip in front of the weight and square to the trig while the weight is still at 6:00 is nearly impossible and if I do nail the position I'm very weak. I did have a bit of a revelation when throwing the lwd towards the end that involved a much faster left leg after the first turn. Throwing weights again sunday so looking forward to killing it.
Training#2 @ 1145a
15.5# stone
*stand x6, best 49+ (training PR)
*glide middle drill x3
*glide x3, best 51+
Standing tosses are going really well for once. Focusing on getting low, widened my stance a bit for a longer push. Really trying to get my right hip into it and push my shoulder into the field before finishing. Getting good results here. Middle drill focus was to get my right under me and lead with my hip. Watching video, this isn't what happened. As soon as I got my right under me my left side was already opened up. Need to focus on keeping it closed and starting the throw from the hip. Same thing with the glide. Need to say lower and stay closed longer. Work to do here but consistency so far is great. Very few throws less than 49, two over 50.
8/6/13 - ohp/cgbp & hammer
Training#1 @ 415a
Push press up to 315x1
Strict press 225x5x3
CGBP 225x8, 275x4, 275x2, 225x5
Band pushdowns 3x20
Elbow really hurting today, took about an hour for it to calm down. Going to switch to BTN push presses for a couple weeks to keep the stress off my elbow.
Training#2 @ 1230p
16# hammer x10ish, best 131
Changed my focal point to off to the right a little bit more. Also focused on getting longer on my second wind. Felt great. Looking forward to putting something big together here soon.
Push press up to 315x1
Strict press 225x5x3
CGBP 225x8, 275x4, 275x2, 225x5
Band pushdowns 3x20
Elbow really hurting today, took about an hour for it to calm down. Going to switch to BTN push presses for a couple weeks to keep the stress off my elbow.
Training#2 @ 1230p
16# hammer x10ish, best 131
Changed my focal point to off to the right a little bit more. Also focused on getting longer on my second wind. Felt great. Looking forward to putting something big together here soon.
8/5/13 - squat/pull
Training#1 @ 430a
Squat up to 405x3 no belt/wraps
24" box squat 455x5, 495x5, 545x5 bar popping off shoulders
12" step up 225x5x3
2" deficit pull up to 585x1x2
RDL 315x8x3
Done and done. Going to play around with the box squats. I'm going to get in some volume work no belt/wraps leading up to my work sets off the box. The purpose of the box is to specifically train the power position. Load the weight and drive through hard enoughto pop the bar off my shoulders. Probably look like an asshat in the gym but whatevs. Pulls felt ok, def heavier than they should've. Good sesh overall.
Squat up to 405x3 no belt/wraps
24" box squat 455x5, 495x5, 545x5 bar popping off shoulders
12" step up 225x5x3
2" deficit pull up to 585x1x2
RDL 315x8x3
Done and done. Going to play around with the box squats. I'm going to get in some volume work no belt/wraps leading up to my work sets off the box. The purpose of the box is to specifically train the power position. Load the weight and drive through hard enoughto pop the bar off my shoulders. Probably look like an asshat in the gym but whatevs. Pulls felt ok, def heavier than they should've. Good sesh overall.
8/4/13 - stone/wfd/hammer
Training @ 530a
15.5# stone
*stand x6, best 48
*glide stop drill x5
*glide x5, best 50
Stands felt ok, last one was the best. Really focusing on getting my right hip forward and loading my left hard before posting it. Still a tad early as I can get my shoulder forward a little more before finishing, but its getting much better. The glide stop drills were a glide into a stopped power position, then throw from the power position. These were good, helping out with balance. The glides were ok, still finishing way early and missing the reverse completely. Need to work on getting my left down faster and firing my right side better. Regardless, consistent at 48-50 so I'm happy with that. Going to be working a lot of drills to get this up to par by Pleasanton.
49# wfd
1 turn x5
full x3, best 45
28# wfd x3, best 79
Feeling extremely fatigued here so distances were crap but the positions felt awesome. Really getting the hang of driving my hip and leading the weight. Still more work to do but it's coming along well.
16# hammer x6
Focus here was a long left side, early catch and push with my left to my right side then a big lift. These were 50/50. Getting longe on my left makes it much harder to time up as the hammer wants to drift. In the long run these are going to be huge throws, need to dial in the timing and focus on keeping that low point where I want it, off to the right side. Good practice for the day.
15.5# stone
*stand x6, best 48
*glide stop drill x5
*glide x5, best 50
Stands felt ok, last one was the best. Really focusing on getting my right hip forward and loading my left hard before posting it. Still a tad early as I can get my shoulder forward a little more before finishing, but its getting much better. The glide stop drills were a glide into a stopped power position, then throw from the power position. These were good, helping out with balance. The glides were ok, still finishing way early and missing the reverse completely. Need to work on getting my left down faster and firing my right side better. Regardless, consistent at 48-50 so I'm happy with that. Going to be working a lot of drills to get this up to par by Pleasanton.
49# wfd
1 turn x5
full x3, best 45
28# wfd x3, best 79
Feeling extremely fatigued here so distances were crap but the positions felt awesome. Really getting the hang of driving my hip and leading the weight. Still more work to do but it's coming along well.
16# hammer x6
Focus here was a long left side, early catch and push with my left to my right side then a big lift. These were 50/50. Getting longe on my left makes it much harder to time up as the hammer wants to drift. In the long run these are going to be huge throws, need to dial in the timing and focus on keeping that low point where I want it, off to the right side. Good practice for the day.
Monday, August 5, 2013
8/1/13 - hammer
Training @ 545a
16# hammer x10-12
Not looking for distance here. Focus was to get long on my left and focus on catching the hammer as early as possible behind me, then pushing it to my right with my left arm. Also looking for a big lift on the finish. I think I'm turning into the throw too much. Going to just focus on lifting and let the centrifugal force turn me on the finish. Overall not bad.
16# hammer x10-12
Not looking for distance here. Focus was to get long on my left and focus on catching the hammer as early as possible behind me, then pushing it to my right with my left arm. Also looking for a big lift on the finish. I think I'm turning into the throw too much. Going to just focus on lifting and let the centrifugal force turn me on the finish. Overall not bad.
7/31/13 - stone
Training @ 1215p
15.5# stone
*stand x6, best 48'6
*glide x6, best 51, avg 49
My standing tosses are really coming along. Focusing on driving my hip and shoulder into the field before posting my left. Really making some progress here. Decided to start playing with the glide again as my standing tosses are making more sense in my head. Very consistent here. Nothing big but I think there will be some big ones in the future. I'll need to drill the crap out of the middle because I'm finishing early. Overall footworking looking fairly good considering the lack of practice with the glide.
15.5# stone
*stand x6, best 48'6
*glide x6, best 51, avg 49
My standing tosses are really coming along. Focusing on driving my hip and shoulder into the field before posting my left. Really making some progress here. Decided to start playing with the glide again as my standing tosses are making more sense in my head. Very consistent here. Nothing big but I think there will be some big ones in the future. I'll need to drill the crap out of the middle because I'm finishing early. Overall footworking looking fairly good considering the lack of practice with the glide.
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