5/14/11 - throws

training

• 16# open standing + south african
• 42# WFD
• 16# sheaf
• 16# hammer

5/13/11 - presses

training

incline bench- up to 295x4
strict OHP- up to 225x4
incline db rows- up to 115x6x3
close grip press- up to 315x2, 275x4
+core work = lying leg raises, side bends, cable twists

5/12/11 - squats

am weight = 279lbs (been a while since I've seen that #)

training

front squats- up to 335x5
back squats- 315x5x3, then up to 405x5
pullups- BWx5x10

 

low back was fried, hard to stay upright for the heavier back squats..

5/10/11 - deads

training

hip snatches- up to 195x2
box cleans from knee height- up to 275x3
24" box jumps- BWx8, +50x8x2
3" deficit deads- up to 515x3

5/7/11 - Prescott Games

2011 Prescott Highland Games- 1st place overall in A group

• 24.5# braemar - 1st - 32'.5" / 35'9" PR / 37'6.5" PR
• 16# open - 1st - 46'10.25" / 47'4" / 49'6" PR (extras = 48'8" / 48'2" / 44'8")
• HWFD - 1st - F / 39'9.5" / F (extras = F / 40'2.5" PR)
• LWFD - 1st - 78'9.5" / 76'10.5" 79'1.75" (extras = 79'9" PR / 79'4.5" / 78'8.5")
• HH - 1st - F / 74' / 95'6.5" (extras = 99'9" PR / 86'11")
• WOB - 2nd @ 15'
• Caber - 1st - 18' 100# - 12:00 / 11:50 / 11:55 

Great games, lots of PRs and much fun throwing with Brezina. Hats off to Brandon Hall for some incredible WOB height. Although he couldn't get it back over the bar, he was nailing 18+ standing, just insane. Big thanks to Mike Susmark for putting on another awesome games, he claims it's his last but I hope it's not as he puts it together really well. Definitely looking forward to next year.

5/4/11 - throws

training

• 16# open standing + south african
• 42# WFD
• light caber
• 42# WOB
• 16# hammer

last practice before the prescott games

NEW(ISH) TRAINING!

***updated for notes purposes, began approx 3 weeks ago

Monday - oly movements/deads/throws

• stones/hammer/wob

 then

• hip/hang snatches: 3 sets
• weighted plyo jumps- 5 sets
• hang cleans: 3 sets
• conventional deficit, box or floor pulls: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• sumo deadlift: 8 singles for speed, 60% of training max + bands (swap weekly between conventional)

Tuesday - pressing

• flat bench: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• incline bench: 8 triples for speed, 60% of training max + bands (swap weekly between flat bench)
• push presses: 3 sets
• some form of rows: 3 sets of 3-6 reps

Wednesday - throwing

• wfd/hammer/wob

Thursday - squat

• back squats: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• front squats: 8 doubles for speed, 60% of training max + bands (swap weekly between back squats)
• RDL (or GM): 3 sets 3-5 reps
• GHR: 3 sets 6-8 reps
• weighted pullups - 10 sets of 3-5 reps

Friday - off

Saturday - throwing

• stones/WFD/WOB/caber/sheaf/hammer

Sunday - off

*core every weight training day, pick 2-3 exercises and do 2-3 sets each