6/26/13 - hammer

Training @ 1215p

16# hammer x15, best of 137'5, avg 133

Started off with usual warmups. Had to take a few extra as I was pretty tight. Haven't been hitting the weights this week so I'm not as loose as usual at that time of day. Also, since adding back in the right side leg drive/push across it makes the timing a bit different. After 5-6 sets of winds I was ready to go. The majority of the throws were in the 130-133 range with a handful at 134. Started feeling gassed towards the end. Took video of the last three throws that went 129, 127 and 137'5 respectfully. The 137'5 is a training PR, for whatever that's worth. Talking with Sean it's apparent that I had a better/higher release angle on the last one (outside of speed). Rather than thinking about pushing the hammer around me, I'm going to also think about pushing the hammer up for a big lift on the finish. I didn't specifically have this in my mind, but I can see how that affected the throw. Higher release, more time to travel, more distance, etc. My basices are there and speed is getting good. Every little nuance is going to cost me or give me distance. Need to really dial in the release, ensuring to make it faster with good lift.

Ostone and hwd tomorrow then done till Monday. Starting back up with the weights on Monday morning and 2 training weeks until Portland. Coming up fast. I've got work to do.

Side note, I get my caber back this weekend, YESSS!!!!

6/25/13 - stones

Training @ 1215p

15.5# stone
*stand x6-8, best 45, avg 44
*spin x8-10, best 51, avg 50

I feel like I'm making progress in stone. Starting next week I'll be shifting focus to stone to get better prepared for the stone guys in Portland, Claw, Pton, etc. that I'll be having to go against. Every inch is going to count and I can't lose too many points as I'm going to need as many as possible going up against the Vincent brothers, Mckim, Zolk, etc on wob/caber.

On standing tosses I really focused on holding my upper body back. Not in the sense of holding it from twisting, but holding it and trying to get my belly to the sky, not letting it travel linearly. I can feel a much stronger snap and pull with the hips doing this. Felt good and going to keep after it. With a 15.5# stone, I need to make 50ft standing regular.

On the spins I tried to replicate that same power position. I have a tendency to have so much forward momentum that I'm chasing the stone into the field. I need to get my left down and hold that upper body position from a linear point of view. Not quite as successful here. Feeling really good coming out of the back. Trying to lead with my left knee and push it way out before anything else. Trying to keep my right on the ground as long as possible so that it snaps around into position and never stops turning. Throws are feeling pretty good overall but still more to work on. Finally, I need to watch the horizon longer as I'm sprinting. This will let me wind/coil/torque up more as my hips are leading the throw. I completely forgot about this today. I'll be sure to revisit this log before next stone sesh. Also, I need to get more flexible. My fat ass just does not like to separate and I know this is costing me valuable feet. I need to get this number up to 58ft. Man I've got a lot of work to do.

Time to get on a stretch/foam roll nightly routine.

6/24/13 - wfd

Training @ 1215p

56# wfd
*1 turn x6
*full x10-12

28# wfd x6-8

Hwd felt ok, but I'm still feeling really run down. Just not recovering very well. The 56 feels heavier than it should. Thinking about taking thurs-sunday off and comin back strong on Monday. Lwd feels spot on. Kept it slow and hit positions. Decided to throw alternating 28 and 56 since the 28 feels so much smoother. I think this helped. By the end I was hitting better positions and things felt smoother. No huge tosses, just looking for accelleration all the way through.

6/22/13 - hammer/wfd

Training @ 545a

16#hammer x14-16, best/avg 128

56# wfd
*one turn x6, best 41, avg 38
*full x16-20, best 42, avg 40

28# wfd x4, 79/82/85/86

Feeling slow and run down. Happy I'm deloading next week. Will still throw though. Hammer was ok. Added back in the push across as I stopped doing this to work on pushing the ball away from my to my right side when its behind me. Now that I'm getting better at that I'm going to add in the push across me for even more speed. I know I'm on the brink of 140.

Hwd was meh. Still missing that groove on the finish. Sprint feels good and timing feels solid but just not getting any faster. Weird because when I move to the lwd it feels great. There is definately something I'm doing with the light that I'm not witth the heavy and I can't quite put my finger on it. I have a feeling that doing my one turns first is causing something to be off in my fulls with the heavy. Maybe I'm turning too late on the one turns? Might just take a handful of lwd tosses before throwing the heavy and try to replicate it with the heavy. It's minor enough that I can't pick it out on video, but there is definiately something different.

6/20/13 - snatch & assistance

Training @ 530a

Hang power snatch 135x4x4, 185x2, 205x2, 235x, 205x2
Overhead squat pvc x a bunch, bar x5x3, 95x3x2
Ring rows 3x12

With the exception of plowing the bar into my forehead with 135 on my warmups, snatches felt good. Getting a strong pull and explosion. 235 was right there if I would've dropped down 3-4". Still working on both flexibility and tech for the overhead squats. I feel great with the pvc and the bar but as soon as I've got 95lbs on there its pushing my shoulders in, popping and uncomfortable enough to make me stop. Last thing I want to do is risk injury. Been talking with Sean Langford and Tom Sroka about how to fix this. Going to do a lot of overhead squatting with PVC and the bar to work on flexibility as well as work on some cues for keeping my shoulders high and lats engaged while in the bottom position. I'll get some video of these shortly, regardless of how silly I look struggling under 95lbs.

Was going to throw wfd but the fat kid came out instead. I had 4 eggs, 1.25lb steak, 4 pieces of toast and about 1/3 gallon of milk. Delicious.

6/19/13 - ohp & hammer

Training#1 @ 530a

Push press up to a miss @ 325, 305x2x3
Strict ohp 225x5x3
Pullups 3x5
Ring dips 3x10

Nailed 315 for 3 singles last week and really thought 325 might be in the cards. Between lack of sleep and fatigue from prior lifting, it just wasn't going. Dropped down and hit 3 doubles with 305 which weren't even that hard. Skipped bench, meh.


Training#2 @ 115p

16# hammer x12, best of 133, avg 130

Nice redemption from last hammer session but still feeling fatigued. Deloading next week will do me good. Will still be throwing every day, just laying off the weight room, working mobility and active recovery.

6/18/13 - stone

Training @ 115p

23.5# stone x8-10, avg 35
15.5# stone, avg 49

Meh, stones stones stones. Bane of my existance. Not terrible for first sesh in 2 weeks. Working on getting my chest to the sky. Lots of linear drive on the open stone. Need to get my chest high here as well. Got a few things to work on. Trying to keep my right foot on the ground as long as possible and keep my left shoulder inside my left leg. Still so much here to work on.