#1 @ 7a
15.5# stone stand x lots
15.5# stone spin x lots
56# wfd x lots
28# wfd x lots
16# hammer x super lots
20/100#caber x super lots
...4.5 hour practice. Exhausted.
Tuesday, February 11, 2014
Thursday, February 6, 2014
2/6/14 - squat
#1 @ 515a
Squat 5s up to 405x5x3, 455x3x2
All sets of 405 felt awful. 455 felt great. Weird.
Squat 5s up to 405x5x3, 455x3x2
All sets of 405 felt awful. 455 felt great. Weird.
2/5/14 - stone & wob
#1 @ 1230p
15.5# stone
*stand non reverse x5
*stand w/reverse x5
*south african drill x8
*full spin x5
Improving. South african drills feel different than a full spin. On the fulls I can really drop low and get my right leg far away from the trig so I can sprint hard. On the south africans I'm missing that sprint and it feels like a completely different drill. Need to figure out how to get these so they feel the same. Focus here as usual is keeping my right foot turning and getting my chest super high on the finish. Last throw felt absolutely $ until it came off my fingers and hurt like shit. Need to remember to put my contacts in on days I throw stone. The glasses move all over the place distracting me from cues.
#2 @ 545p
56# wob @ 16' x FFFFFFFFFFFFFFFFFFFFFFFFFFFFing miserable. Time to do revisit last years log and see wtf I'm doing different.
15.5# stone
*stand non reverse x5
*stand w/reverse x5
*south african drill x8
*full spin x5
Improving. South african drills feel different than a full spin. On the fulls I can really drop low and get my right leg far away from the trig so I can sprint hard. On the south africans I'm missing that sprint and it feels like a completely different drill. Need to figure out how to get these so they feel the same. Focus here as usual is keeping my right foot turning and getting my chest super high on the finish. Last throw felt absolutely $ until it came off my fingers and hurt like shit. Need to remember to put my contacts in on days I throw stone. The glasses move all over the place distracting me from cues.
#2 @ 545p
56# wob @ 16' x FFFFFFFFFFFFFFFFFFFFFFFFFFFFing miserable. Time to do revisit last years log and see wtf I'm doing different.
Wednesday, February 5, 2014
2/4/14 - push press/speed bench & wfd
Training#1 @ 430a
Push press to 350x1 (PR)
Strict press 225x3, 245x3, 255x3, 265x2, 225x5
Speed bench 135x3x3, 155x3x3, 175x3x2
Done and done. Solid new PR at approx 15lbs less bodyweight than my previous PR. Finally feeling like I'm making progress. This resting stuff really does work. Now I need to stay focused and not destroy my CNS Thursday from heavy squatting. Rather I'm going to do 80-85% for a few sets of 5. This should still hit me pretty hard yet not destroy the rest of my training. Time to be smart.
Training#2 @ 1145a
56# wfd
*one turn x5
*full x10
28# wfd x6
Push press to 350x1 (PR)
Strict press 225x3, 245x3, 255x3, 265x2, 225x5
Speed bench 135x3x3, 155x3x3, 175x3x2
Done and done. Solid new PR at approx 15lbs less bodyweight than my previous PR. Finally feeling like I'm making progress. This resting stuff really does work. Now I need to stay focused and not destroy my CNS Thursday from heavy squatting. Rather I'm going to do 80-85% for a few sets of 5. This should still hit me pretty hard yet not destroy the rest of my training. Time to be smart.
Training#2 @ 1145a
56# wfd
*one turn x5
*full x10
28# wfd x6
Tuesday, February 4, 2014
2/1/13 - speed day + hammer & wob
Training#1 @ 515a
DE pulls 315x1x5, 365x1x3
DE 18" box squat 225x2, 275x2, 315x2x6
-superset seated to 30" box jumps 6x3
DE GMs 135x10, 185x8x2
Felt good to get back in there. Felt fast and pretty well rested. Hammers at lunch, need to make sure I get to bed at a decent time tonight for overhead work tomorrow.
Training#2 @ 1145a
16# hammer x2x8, best 138, avg 134
Need to work on speed. Not catching the hammer and accellerating fast enough. Still though, positions felt good and everything is on point.
Training#3 @ 530p
16' wob x 3/13
Very frustrating. Realizing I'm not dropping hips enough. Reached back a bit more as the weight was behind me, forcing me to drop hips. This made the pull much smoother and ended up going 3/3 at the end.
DE pulls 315x1x5, 365x1x3
DE 18" box squat 225x2, 275x2, 315x2x6
-superset seated to 30" box jumps 6x3
DE GMs 135x10, 185x8x2
Felt good to get back in there. Felt fast and pretty well rested. Hammers at lunch, need to make sure I get to bed at a decent time tonight for overhead work tomorrow.
Training#2 @ 1145a
16# hammer x2x8, best 138, avg 134
Need to work on speed. Not catching the hammer and accellerating fast enough. Still though, positions felt good and everything is on point.
Training#3 @ 530p
16' wob x 3/13
Very frustrating. Realizing I'm not dropping hips enough. Reached back a bit more as the weight was behind me, forcing me to drop hips. This made the pull much smoother and ended up going 3/3 at the end.
Monday, February 3, 2014
1/31/13 - stone
Training @ 1130a
15.5# stone
*stand non reverse x3-4, best 45
*stand w/ reverse x3-4, best 48, avg 47
Talked to Kahanic for a while the other night and he gave me a pointer on driving my chest up. Everyone has always told me "slap the giant, elbow the midget". I started trying to "elbow the giant" then pull like hell. This got my chest way higher and release point was great. Wasn't drifing forward past my block. Felt good to get behind a stone for once in the last 2 months.
*south african drill x5-6, best 53
*full spin x3, best 54'8
Training pro on the full spin. These felt surprisingly well. Tried to get more linear on the drive/sprint phase by driving my chest and shoulders straight forward and keeping square to the trig for as long as possible. As soon as my right landed I tried to start turning it while whipping my left around and down. After a handful of drills I decided to give the fulls a shot and they felt surprisingly good. Maybe a breakthrough after a couple months of stone being in the slump, despite a lot of drilling and hard work. More work to be done, 3 more training weeks till the arnold. I need to get this 55+ for the Arnold if I want to stand a chance at the overall.
15.5# stone
*stand non reverse x3-4, best 45
*stand w/ reverse x3-4, best 48, avg 47
Talked to Kahanic for a while the other night and he gave me a pointer on driving my chest up. Everyone has always told me "slap the giant, elbow the midget". I started trying to "elbow the giant" then pull like hell. This got my chest way higher and release point was great. Wasn't drifing forward past my block. Felt good to get behind a stone for once in the last 2 months.
*south african drill x5-6, best 53
*full spin x3, best 54'8
Training pro on the full spin. These felt surprisingly well. Tried to get more linear on the drive/sprint phase by driving my chest and shoulders straight forward and keeping square to the trig for as long as possible. As soon as my right landed I tried to start turning it while whipping my left around and down. After a handful of drills I decided to give the fulls a shot and they felt surprisingly good. Maybe a breakthrough after a couple months of stone being in the slump, despite a lot of drilling and hard work. More work to be done, 3 more training weeks till the arnold. I need to get this 55+ for the Arnold if I want to stand a chance at the overall.
1/29/14 - wfd
Been feeling pretty beat up lately so decided to take a deload from lifting and just throw a couple times this week. Also been trying to get some extra sleep.
Training @ 1130a
56# wfd
*one turn x6, best 38
*full x8, best 45, avg 43
28# wfd x7, best 85, avg 83
Some timing issues with the 28. Going to move back to the 56 and 28 leading up to the Arnold. I thought about dropping the 56 all together since we'reonly throwing the 28 at the Arnold, however, I feel like taking that time off with the heavy would not be beneficial as a whole. The heavy realy dials my tech in and the light is all about speed and timing for me.
Training @ 1130a
56# wfd
*one turn x6, best 38
*full x8, best 45, avg 43
28# wfd x7, best 85, avg 83
Some timing issues with the 28. Going to move back to the 56 and 28 leading up to the Arnold. I thought about dropping the 56 all together since we'reonly throwing the 28 at the Arnold, however, I feel like taking that time off with the heavy would not be beneficial as a whole. The heavy realy dials my tech in and the light is all about speed and timing for me.
Subscribe to:
Posts (Atom)