Taking the training wheels off...

[Ketch]

I have been checking out all of the training logs from you guys on this forum and it has been a great resource. After talking with Bert last week, I figured I would start my throwing/training thread, hopefully someone can find it useful.

Thought it would be good to give some background....

It's been a looooooong time since I last threw something competitively, (summer of 1996). I always loved throwing, doesn't matter if it is a brick into the back door of a our neighbor (I was 10 and my parents weren't to happy about that) or a shot put, I just LOVE to throw things.

But for some reason in 1996 I stopped and started coaching the throwing events in track and field. Coaching was a great joy and I had some of the best moments of my life helping athletes excel in their events. But last year, with the "encouragement" of my wife, I decided to "retire" from coaching and start throwing again.

Rather than pick up a shot or disc again, I gravitated to the Highland Games. I got hooked up with a great group (The VMC, Vienna Meathead Crew) and started trying to learn how to throw. We have about 10 guys and some great throwers that train together 3 days a week for most of the year.

After about 5 weeks, things seemed to be going fairly well and then I tore my gracilis (hamstring, groin area).

So I spent the last 10 months recovering, throwing and trying to take the training wheels off...

[goergen1]

Good to have you here Ketch. Looks like we are in for some good stuff in this log. :cool:

[Bert Sorin]

Good to have you hear BJ. I have enjoyed some of your videos too. Let's talk some training!

[Ketch]

Thanks guys, glad to be here.


I took a few days off b/c I had a Games last Sunday where it was 106 degrees (including the heat index). Needless to say I was pumbled and a little banged up. though I did get a couple PR's, stone 43-9 and HWFD 23-something.

Hit the weights today using the ARC method. I'm sure it will yield some great results and thanks Bert for the insight!

I don't have the tendo but I did purchase The Power Factor. It's similar, BUT IT IS DEFINITELY NOT A TENDO (maybe if i hit the lotto).

This is what I did:
-"A" Day
-used push press as the test lift, not the Exp. Push Up
-It measures in ft/s and it records your avg (i think it factors in the "movements" between reps, which is why the speed seems slow..more on that later)

Set #1:
4.65 ft/sec

Set #2:
4.78 ft/sec


Ex #1
Snatch-I wanted to keep it around 5.5 ft/sec. Though, I didn't get too caught up on that b/c I was trying to understand the new toy. I found that when I read the screen at the top of the snatch it read anywhere from 5.49 to 7.09 (but, the avg stated itwas around 3.5). So that tells me there are other things factored into the "avg." So I just looked at the monitor after the rep to get the individual rep speed.

Ex. #2
Push Press-Again, I wanted to have it around 3.5 ft/s, but didn't worry about it. I continued to add weight to the bar to try and reach 3.5 ft/s. But I was a little pressed for time, so the range was from 4.78-5.94. Plus it's a dynamic day, so faster is better than slower right?

Ex#3
Triceps with band 4x4xfast

EX #4
10-40m sprint with 45 sec rest

Thought things went pretty well, just need to develop the plan, with this particual piece of equiptment.

All comments are appreciated and SORRY for the long post.

[Ketch]

Pretty good practice today. Shoulder has been giving me some problems but wasn't too big of an issue except for sheaf and WOB.

Sheaf-about 10 pulls, , wasn't trying to pull to hard and was playing around with the spin:eek:

OHT-17 lbs stone, 6 @ 45-47ft

17lb open stone- 10 @ 42-45, hit a 46'7" on my last throw which would be a PR

42 lbs HWFD-going to try and get down to lightwieght class, first time with it, 6ish @ 32-34 ft...

lwfd- 6 @ 49-54

Light hammer- took 2, than a storm was moving in, so we went back to a teammates house for wob

wob-tried 3 left handed with the 42 b/c right shoudler wasn't cooperating. Not so easy with the left

All in all it was a pretty good practice, but I need to be patient with the weights and remember they are "slightly" heavier than a discus;)

[Ketch]

My wife and I are heading for Scotland in three days for vacation. I'm pumped b/c I will be competing in a Games over there. One more workout to get in before we leave. As for the last two...

Threw yesterday

Sheaf- 10-12 pulls @ 24-26 ft. Really upperbody dominate in this event, I NEED TO USE THE LEGS MORE

OHT with 16 lb shot-5 @ 47-48 ft

42 wfd- 6 single spins @ 28-30, 6 double spin @ 30-32. Was trying to work on rythm and finishing correctly

LWFD- 10-12 @ 53-55. Was working on staying tight on the cast and go linear across the box. However, instead of being linear it was a little too rotational...more work ahead:D

Lifting Today

"A" Day
Ex 1: Back rollover into handstand push up (trying to be explosive as possible) 5x3. Always liked doing these, so opted for these instead of cartwheels.

Ex 2: KB Release/Catch/Press 5x3

Ex 3: Continuous trying to move fast C & J 4x3

Ex 4: 3 x Rythm squat 5 x(10 sec rest) to 10 vertical jumps

Ex 5: 3 x Lateral squat x5 to lateral jumps x 10

Felt good today, but more importantly it was the last day of school and summer vacation is here:D

[Ketch]

It's been awhile since my last post because thigns have been crazy. My wife and I went on our trip to Scotland, which was an amazing experience. Probably the most beautiful place I have ever been too. I also competed in the Ceres Games, which was a blast. I placed third in the shot put behind Gregor Edmunds and Dariusz Slowik (who is a 212' discus thrower), so I was more than happy with that.

Since we got back it's been running from place to place since. This last weekend I competed up in New Jersey at the Blue Crest Games held by Sam Grammar and Kate MAson. It was a great setting and they did an outstanding job. The games went pretty well and I got my first overall top three finish. I was really please with my LW, which I PR'd with a 56 -something. Though that @%$# 56 still continues to be the bane of my existence. Most people throw it 1/2 of their LW, but for me I throw it 1/3 the distance. Needless to say lots of work ahead:D

[Bert Sorin]

Congrats on the 3rd over all, and the awesome time in Scotland.

[Ketch]

Thanks Bert. Anyone who is considering going to Scotland, needs to do it, it's an amazing place.

This weekend 3 of us went up to Glasgow Lands in Mass. I definitely didn't have one of my better days. But I feel like I am finally getting consistent, with some of the events, which tells me I am ready to make a jump in distances.

Stone-37'2". Big, round stone, about the same size as my head. tough to get a feel for but i should have done better.

LWFD- 51'7.5". Have been throwing this much better lately, as a result i really rushed things and didn't have throw I was hoping for. Need to find that calm place in my head for this event. I'm learning patience in this event is above all else.

LH-89'1". first time this season with this. Need to work more on this!

Caber- def. a challenge. Had a negative taper going on. It was narrow a the top and bottom, wider in the middle. got 2- 45's.

WFH- 12'. I love this event, though like the song goes, " I wish I was a little bit taller"... 13' is my goal for the season

Idiot stone 137#er- 8 ft. this thing was really akward and fortunately I won't be "throwing" this again anytime soon.

[Ketch]

Freakin hot yesterday, like 97 degrees and 90 some percent humidity...

Trained in the AM
Throwing:Did drills and a couple throws for about an hour

Dynamic Warm-up
5x OHT with shot
10 Med Ball Throws

With LW
5x3 Cast and Drops
5x2 Cast, Sprint, Drops
3x2 Float, Float Stings-did these to really emphasize being patient and not rushing the sprint phase and release

With 42#
6x1 full throws, don't know distance, just tryign to emphasize sinking and shift upon release

Lifting Day 1-"B" day- maybe I should have gone heavier, but I was still pretty beat from the weekend

Clean High Pull to lower chest:
used my high pull indicator I made with conduit
sets of 2 x 205, 225, 255,275,275,295

Split Jerk:
sets of 2x 135, 155, 185, 205, 225

RDL:
sets of 2 x 225, 275, 295, 325

Close grip Bench with Rev. Grn Band.- used foam padding on bar to make it more challenging to grip. Haven't benched in a LOOOOONG while and I didnt want to push it too much b/c my shoulders are pretty wore out.
3 x 225, 275, 295, 315, 345

[Ketch]

Tuesday PM: Throwing 20-25 throws witht the L.hammer.

Finally made some break throughs technically with the hammer. One of my teammates and I went and threw hammer on tuesday and he made some changes in my throw which I feel will result in big gains.

He noticed that I do a poor job of accelerating the hammer, so we took out a wind and worked really hard at staying long and shifting the weight during the winds. with little effort and not letting theupperbody interfer with the throw, I added about 5-8 ft on my avg throw. So needless to say I was pumped to make such a gain.


Wed AM: Lifting

"B" Day
10 x 2 Chins. Keep rest about 15 sec between each set. Gotta buy some chains to add wieght around hips.

Rev Curl-thumbless: 5x5 110...been a longtime since i've last done curls

Front Sqt Rev. Green Bands x 2:
225, 255, 275, 305, 315, 345, 375

GHR: 3x10

PM: Throwing-still pretty tired from the morning, need to do a better job recovering between AM/PM sessions

Sheaf: 12 pulls-worked hard at makign the movement a "check mark" . Most throws were inthe 25-26 foot neighborhood, but I hit two around 28-29

Stone: used 13lb stone to really work on technique
5 stand throws
3 half turns
10 full throws- emphasized staying wrapped in middle and opening up big at the end. felt very good on every throw, but I was becoming gassed at this point.

LWFD: about 6 throws, not much left in the legs, but it felt good to push through while being tired

[Ketch]

Saturday Throwing:

Throwing went pretty well today from a technical standpoint. We had 4 people throwing and usually we have about 8-10, so there were alot more reps than normal.

Sheaf: 15 pulls. Working on driving the right shoulder and left hand to the ground in front of me, and then making an aggressive triple extension. The height is gettting better, but I am rotating a bit on my extension, which hurts my accuracy.

L.Hammer: 10-12 throws. continuing to work on being long, relaxed and only using 2 winds. Getting better with this , throws are now 5-10 feet better than my old PR on every throw. But I still feel liek I have a lot left in my legs to use.

1/2 truns 3x5
s.african 1x3

Braemar: 5 throws. Just did this to pace the other throwers. Who are working on it.


42 Lb Weight for Distance: 10 throws. Just did single spins, workign on finish with a shift and lift, still trying to break the discus type of release. Got better with this on every rep.

WOB: 8 pulls. Working on sitting on the weight to accerlerate it. Had some problems leaving it out in front.

[Ketch]

I had my most consistent practice ever last night. I hope I'm not jinxing myself, but things were finally startign to click from a technical standpoint.

Sheaf: 10-12 pulls all were in the 26-28 foot range, couple at 29. I feel liek I am finally using my legs in this and getting a solid extension, though I need to correct how I am rotating at the end. The bag is traveling pretty fair horizontally, so that tells me I have more in it.

Light stone:
did lots of drills, woring on stayign wrapped and getting up at the end.

LWFD:
cast and drops 2x3
Sprint drops 2x3
Float, float, sting 3x1, I really like this drill b/c it forces you to be patient with the weight.

Full throws: first two were just about gettign rythm, but after that they were all between 55-59. This was my most consistent practice, usually its a 56 here , a 51 there. I really need to work on the finish by sinking, shifting, and lifting at the end, rather than being rotational.

[snice32]

Ketch,

Could you describe the Float, Float Sting drill?

Steve

[Ketch]

hey Steve,
It is a discus drill where you essentially do multiple spins consecutively and then release it.
I use this drill with the light weight to help me be more patient.

I start like a typical full throw: cast it up, then sprint, sprint again , and release.

I'm not to worried about distance, just waiting for the weight and really trying to sink and shift into each sprint. It has really helped me break alot of bad habits b/c of my background with the discus.

hope this helps!

[Ketch]

haven't had much time to post lately, but I think I am having a throwing rennisance. everything feels like it is starting to make sense and I am finally getting through my thick skull the patience that is required with the hammers and the wfd.


Throwing, the last 2 sessions:

Session #1:
sheaf: 12 pulls. really trying to emphasize driving down and drive up in a vertical path. I have been rotating too much upon release.

WOB: 6 reps. used the 42 b/c the link was broke on the 56. really trying to emphasize finishing the pull. instead of leaving it out front.

light hammer: 12 reps. working on reaching back and staying loose with the arms and finishing with the chin up and back. had the best hammer throws I have ever had. all but one was 6-15 feet better than my PR.

Session #2: today, on vacation in florida

with LWFD

3x3 cast and drops
3x2 cast, sprint, drops

3x1 single spins
5x1 full throws 56-59...haven't hit 60 yet, but I can smell it...

Then I ripped open a big old blister on my throwing hand. decided to call it a day, maybe I'm soft, but In the Florida heat I had enough by the point.

[Ketch]

Today:

Starting to use the tap test and RHR to track training.

RHR: 53
Tap Test: 76


Sheaf: 10 Pulls, 26-28 worked hard on not rotating as much. I happened to notice that one of my training partners holds the fork very gingerly at the end. Makes sense that hand stays relxed in the back swing to get the maximum amount of radius to pull from. I made the adjustment on the last throw and had my best pull of the day.

Braemar: 23 lbs, 3 throws, 34, 35, 36 ft. That was a practice PR, so I was pretty pumped about that.

Open Stone: 1 stand throw @ 41ft
1 half turn @ 42 ft
5 full throws 42-44 ft. I was rushing too much to get to the front and am not hitting a good power position since the carryover was 1-4 feet from my stand.

HWFD: 3 single spins. 19, 24, 23
4 double spins. 22, 23, 24, 22
four were practice PR's. Not great distances necessarily, but for me, I was very pleased.

LWFD: 1 single spin @ 51. This felt really effortless and I was looking forward to the double spin.
5 double spins. 58-3, 59-8, 59-4, 59-9. I have been getting closer and closer to 60...then on my last throw I hit 60 right on the button! Pretty excited about that since it's my first year and I still feel like I have lots of room to improve upon technically.

L. Hammer: 8 throws. All were better than my comp PR.

caber: worked on picks, and tried doing 360's....that was TOUGH!

WOB: about 5 pulls. pooped out and called it a day.

today was a good day:D

[Bert Sorin]

wow, with those stone numbers you are going to hurt some feelings at the next game! Awesome job. other events are starting to pick up too. great work.

[Ketch]

Thanks Bert. I was pretty pumped about the other day.

Though I gotta say I am fortunate to have the misfortune of training with and/or throwing against monsters all the time, even if I hit a nice 43-45 footer in comp that doesn't hold up very long against John Collins, Mike Dickens, Drew Kirchen, Beau Fay, or if Sam Grammar comes down to our neck of the woods. I AM SURROUNDED BY FREAKS OF NATURE.

But I'm not complaining b/c it makes me step up my game all the time.

Training from Monday:

Lifitng (AM). Wanted to keep volume fairly low b/c I have a comp this weekend and I was going to throw in the PM.
"B" Day

Dynamic Warm-up
ME High Pull:
5x2x 135, 185, 225, 255, 295. Tryign to conserve early to break my in season record of 275 (from last month).

Rev. Green Band Bench:
5x3 x 185, 225, 295, 355, 400. Would have gotten more, but I only had 400 lbs. I built my weight room during my rehab, so more than 400 lbs. wasn't really necessary. Bought two more 45's yesterday.

RDL:
2x3x 295, 305

Throwing (PM) my goal was to just be technically efficient Keeping the intenstiy low and not worrying about numbers.

Open Stone:
OHT x 3
Stand Throw x 3
Full Throw x 5 @ 43-45 ft

LWFD
single spin x 2
Full Throw x 8 @ 55-57

L. Hammer
8 @ 92-97

thought I met my goal for the day. thigns are feelign good.

[Ketch]

BPM: 57
TT: 73

Throwing- Wed PM- focusing on rhythm today

Sheaf:
x 8 @ 25-27
staying consistent in terms of height. did a lot better with the rotating, though still more room for improvement

Braemar:
x 6 @ 32-34+
Had a hard time getting a feel for the stone

HWFD:
single spin x 3 @ 21ish
Double spin x 4 @ crap... nuff said

LHammer: working on two solid winds, the goal is to add the third in the off season. Throwing uphill for both hammers, usually adds 7 feet when on flat surface
x 5ish all in the 90's

H.Hammer:
x 5ish low 70's


Excited about Weight City this weekend, It's been almost a month since the last one. We have a a two-man team element to it, so it makes for a really good time.

[Ketch]

BPM:57
TT:75

Lifting (thursday morning)

"A" Day

Foam Roller
Dynamic Warm-up
KB swings
YTM's

Fast bent over row:
5x5x135

Rev. GB Jumps:split jumps and 1/4 jumps
3x3x115

Jumping Chins:
5x5

lots of stretching

[Ketch]

So the comp this past saturday did not go as well as I had hoped. I'm not going to complain too much b/c I did have a few PR's. BUT, I am continuing to throw about 10% less in comp's than I do in practice in EVERY event. I think I am tap dancing in my head to much b4 and during every throw.

I really want to do well in this sport b/c I enjoy it so much, but I am pressing way to much and it is causing me to tighten up when I compete. I have always had this problem as a thrower...I need to just sit back and take a breath and enjoy the opportunity to throw rather than just wanting to get in there and kill it....

throws were:

Braemar: 32-8 (PR)
OS: 41-8
HWFD: 20-3
LWFD: 49 (I fouled the first two that were 58+)
HHammer: 78-9 (PR)
LHAmmer: 90 (PR)
Caber: 65 degrees
WOB: 11
5th overall

The comp was a great time and there were some excellent throws. Special congrats to my boy Beau Fay (I know you read these logs). He made a "guest" appearance for the first time since his Pec tear surgery and did an outsatnding job. Can't wait to see you back at 100%.

[Matt Brouse]

Congrats on the PR's!

You just gotta keep chasing PR's until the numbers are bigger than the next guys.

[Bert Sorin]

Yes, Congrats on the PR's BJ!

As for not hitting big(ger) throws in comp -

Just realize you have already done the work, and meet day is for cashing out. I had a problem for years where I would try to throw too hard, and end up choking, to really put it bluntly. So, I started gettign the idea of "giving away" the first throw. This mean that I took it as an extended "warm up" throw, not a "meet" throw in my mind. I stayed more relaxed, because the point was not to win the meet on the first throw. More times than not, this ended up being a PR and the best throw of the day for me. Adrenalin will do it's job, no need to worry about "getting up" for that throw. (unless it's the last few throws of the day when you are dog tired and staring up at a WOB bar that looks way high). :)

Just do your job and open with a "give away" or "warm up" throw. If it works, you have 2 more to put the gas on and have some fun, if not, you got 2 more to fix it. If you try REALLY hard on the first one and it goes no where or you foul, that is a tough position mentally to recover from. A "warm up" throw is easy to write off, and easy to fix technically. After doing this for years, I had Andras Haklits tell me that this is his same trick he still uses. And he was multi time NCAA Champ, and threw 80' in the 35lb. wt, over 80m in the hammer, and was in multiple Olympics. No one is immune to pressure. Well, maybe that Phelps guy. Just my 2 cents.

Best of luck. Believe you will hit the big throws in the meets, don't even consider another possiblity, and you will deliver.
-Bert

[Ketch]

Matt-Thanks for the kind words and encouragement...things will get better.

Bert- Thanks for the tip and encouragement. I have always had that problem in comp's because I force things too much. I think it has something to do with always being the smallest guy on the field, isn't that called Napoleon's complex:o ... Seriously though, that extra warm-up throw is a great way to think about it, b/c I can't count how many times my best throws were in warm-ups and my first throw was a foul or not as far.

I really appreciate the feedback and the tip. I will surely use it.

ya, that Phelps guy is a gamer I suppose:eek:

[Ketch]

It has been a looooong time since my last post. Needless to say life got real busy with school starting up! I kept training faithfully, I just never got around to posting it.

I took all the advice that you guys gave me, and I can't thank you enough for your encouragement.

I pretty much finished up my season the other weekend at the Virginia Scottish Games. It went really well and I had my best game overall. I really focused on having fun, thinking of my first throw as my last warm-up and just enjoying the atmosphere.

Open Stone: 43-9 (PR), 1st
Braemar: 32-7 (1 inch off PR) 2nd
HWFD: 26-2 (3 ft PR) 3rd
LWFD: 61-1 (PR) 1st
HH: 76-something 1st
Caber: 2-12:00's (light stick) 2nd
WOB: 11'
I ended up 1st overall, which I was more than happy about and qualified for the ECC's next year. The guys I threw with were a great bunch and that brotherhood and competition is what this sport is really about.

I just wanted to tahnk everyone for their advice and support!

I am looking forward to a healthy off season focusing on getting stronger, not rehabbing:D

[Bert Sorin]

BJ,
Congrats on the overall win! Was it your first in highland games? I thought it was. Either way, GREAT JOB. This is how its done folks... the man competed well, dropped a series of PR's (or very near), and at the end of the day, was rewarded with the win. Awesome work. I have seen some of your vids on youtube, I can see you are putting in the work; lifting, drills, throwing...bottom line, making it work! Great job, heck of a rookie season, and nice to end on a high note. Congrats for making ECC's, now for the fun part (where the money goes IN the bank)...the off season!!!!

[Ketch]

Thanks alot for the kind words and the encouragement Bert. It is really appreciated. Your rookie season was pretty amazing yourself. No doubt you are and will be a great force to be reckoned with in the HG world.

I am really looking forward to a great off-season. Mike Dickens and I are starting up our training next monday, we plan on lifting 3 days a week using a conjugated approach (hopefully we can get Riddell in the mix too!). I will post more details about the plan later.

Thanks again!
Let the off season commence!

[Ketch]

Now that the season is over and I have had some time to reflect on it, I had some things to share. Hopefully someone finds this useful as I have found it to be cathartic.

I was pleased on how things went. I managed to stay healthy after a looooong rehab and trying to figure out how to throw this stuff! By no means am I a great thrower and I am not trying to imply that I am, but I do love it and I take it seriously. This year I re-learned some crucial things.

First,
THROW and throw often. Nothing helps you get better at something than just going out and doing it.

Second,
I had GREAT with training partners. If you don’t have them, find some. It not only helps you throw further, but it gives you a chance to develop great friendships with people.

Another thing I wanted to mention was using the ARC model for training, checking you RHR and tap test daily. Thanks for sharing you ideas Roger and Bert!

I know Bert has shared his use of ARC training before and has expressed it benefits. I decided to apply these three things to my in-season training and I found them to be great assets. I ended the year up without any real injuries, 15 PR’s, and an improvement in all events, especially the LWFD 47+ to 61+ and in the HWFD 19+ to 26+. A lot of these things happened b/c it my first year, but I really feel it happened b/c of training smarter, throwing and have a great training partners. Again, thanks guys for your insight.

SO now the plan for 2009…

Sept. 18- October 18
Focus: Correcting imbalances, GPP Analyze weaknesses to improve upon, and GPP

The plan is to do lots of mobility movements and fix up the things that are broken down. We plan on doing extensive dynamic warm ups and doing cross fit type workouts. There is one comp scheduled during this time, but I am approaching it to gain more experience and get some throwing reps in.

October 18-end of January
Focus: Developing overall athleticism (strength, power, size, quickness, blah blah blah) using a conjugated approach

Lifting 3 days a week. All sessions will begin with Foam Roller, Dynamic Warm-up and specific mobility drills to address weaknesses.

Day 1 (Sat)- Throw for a little bit, then do a 3 rep max effort lower body day, followed by repetition method assistance exercises. Do same max effort exercises for 3 consecutive weeks followed by a de-load week. During the de-load week we will back off the lifting and throw stuff. We will be doing vertical unilateral work (i.e. step ups) this day too.

Day 2 (Mon)-It will be a 3 rep max effort upper body day, again followed by rep. method assistance exercises. We will do a push exercise for 2 consecutive weeks then do a pull exercise for 2 consecutive weeks. Deload as necessary.

Day 3 (Wed)-Dynamic lowerbody day, emphasis will be plyometric exercises with and without loads. Followed by rep method exercises, will also be doing horizontal unilateral work.

This is pretty much the general outline. I am sure changes will be made but it’s a rough sketch.

I hope this helps someone and I’m open to all questions and suggestions.

[Bert Sorin]

Wow BJ, you are on your game. Great to see the fire, especially at the END of the season. Glad the ARC worked well for you. I wish I had stuck to it a little closer myself this year, I had soem other things in mind (gaining wt and brute strength) and did not focus on "A" days enough (this could have paid off in big 28wfd and 16 hammer numbers) but I was overall happy with the season. It is not done yet!!

Either wway, did not mean to hi-jack your thread, just good to read your insight, you are on the right track. Best of luck in the off season, keep us posted!!!!
Bert

[Ketch]

Thanks Bert. No such thing as a hijack...it's all about sharing knowledge brother.

I think that's a great point you made though. You may not have had as many "A" days as you would have hoped. But you adjusted your training to meet your longterm needs (no harm in that) by addressing your weaknesses and correcting them. Which will led to bigger throws later in your throwing life.

In the words of the great Ice Cube, "Life ain't a track meet, it's a marathon."

[Ketch]

Day 1 Off-Season is in the books. Nothing heavy, little rest between exercises and movements.

Daily Tests
RHR: 57
Tap Test: 81
Weight: 226

Pre Workout Supp: Cytosport Fast Twitch and glutamine

Foam Roller
15 min Dynamic Warm-Up-focusing on hip/back/hamstring/shoulder mobility/flexibility

GPP/Drills-
1. 3x10-KB Swings supersetted with Rip Aparts with mini band (KB swings done on outside of body, trying to build movement patterns for spinning WOB)
2. 3x10-Squat Therapy superset with Kipping Swings
3. 3x5-Glide/Pause focusing on pushing hard/extending with left leg and getting right foot under the body

Lifting:
1. 4x8x135 Incline Bench superset with Bent Over Rows, final set was 1x12 of each. Rest was 30 sec after bent over row

2. 3x15 mini band tri pushdowns superset with 3x12x65 bicep curls, 30 sec rest after curls


Weight was not that heavy, BUT heart rate was up for this. It's definitely been awhile since doing things with little rest in between.

Few more weeks of this non-sense:D

[Ketch]

Day 1 Off-Season is in the books. Nothing heavy, little rest between exercises and movements.

Daily Tests
RHR: 57
Tap Test: 81
Weight: 226

Pre Workout Supp: Cytosport Fast Twitch and glutamine

Foam Roller
15 min Dynamic Warm-Up-focusing on hip/back/hamstring/shoulder mobility/flexibility

GPP/Drills-
1. 3x10-KB Swings supersetted with Rip Aparts with mini band (KB swings done on outside of body, trying to build movement patterns for spinning WOB)
2. 3x10-Squat Therapy superset with Kipping Swings
3. 3x5-Glide/Pause focusing on pushing hard/extending with left leg and getting right foot under the body

Lifting:
1. 4x8x135 Incline Bench superset with Bent Over Rows, final set was 1x12 of each. Rest was 30 sec after bent over row

2. 3x15 mini band tri pushdowns superset with 3x12x65 bicep curls, 30 sec rest after curls

Post-Workout:
static stretch and Powerbar Protein Bar, gatorade

Weight was not that heavy, BUT heart rate was up for this. It's definitely been awhile since doing things with little rest in between.

Few more weeks of this non-sense:D

[Ketch]

Day 2 : Leg Day Of Death
again, nothing heavy. But the puke bucket almost came in handy


Daily Tests
RHR: 60
Tap Test: 84
Weight: 225

Pre Workout Supp: Cytosport Fast Twitch and glutamine

Foam Roller
15 min Dynamic Warm-Up-focusing on hip/back/hamstring/shoulder mobility/flexibility

GPP/Drills/Mobility
1. 3x5 (both right and left handed)-360 Drill with 1 pud KB
2. 3x10- Squat Therapy and Kipping Swings

Lifting: 2 exercises, 12" box squat and squat
1. 12" Box Squat: sets of 5, 30-45 sec rest between sets
went like this: 95, 135, 155, 175, 185, 205 225
2. Squat 5x5x225, 30-45 sec rest between sets
3. Squat (again 30 sec rest) 205x5, 185x7, 155x9, 135x11, 135x15

It was about 18,725 lbs in 40 mins or so.

Post-Workout:
PNF and static stretch, Muscle Milk Collegiate

This was aweful:D

[Rory]

Ouch... That just sounds like it hurts...

[Ketch]

Rory, it was frickin' miserable and dumb...but that's why we do such acts of foolishness...right?

So two days after leg day we had a comp. Bad timing to say the least, but as bad as it felt in the short term, it was equally beneficial in the long run...i hope:confused:

Been fighting a fever and head cold, it's that time of year for us teachers.

Friday:
Deep Tissue message, PT on hip area(little case bursitis)and chiro adjustment

Saturday:

Threw at Williamsburg. As I said before it is off-season and the last two games are just for fun. What ever happened was gravy. I havent throw but 1 time in the last 3.5 weeks.

Braemar (very akward, heavy, and goofy stone): 31+
Open Stone: 42 +
LWFD: 53+
HWFD: 22+
HH: 67+
LH: 91+ (comp PR)
WOB: 11
Sheaf: 24
caber: 1:00

All the numbers were down and I had zippy in my legs, but that is to be expected. I managed to snag a 3rd overall by 1/2 point and a LH pr. More than happy about that. Though my legs are still cussin' me out. Good thing Monday is upperbody day:D

[Rory]

Ketch,

The Burgener warmup is a warmup for olympic lifting designed by the assistant US Olympic Weightlifting coach Mike Burgener. Its a combo of snatch pulls, muscle snatches, hang power snatches and a few other exercises to get the body warm and keep that muscle memory going. I do the Burgener warmup when I don't have time to do the full crossfit warmup, which can take about 15 minutes.

For a great online demo, go to this link. http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.mov

Hope that helps...

[Ketch]

Thanks Rory! I was without internet for awhile or I would have got back to you sooner.

most recent workout...

Friday began our movement towards the next phase of off season training. Employing maximum effort, rep effort and dynamic effort, as well as some extra gpp work...neither of us broke our PR's but I think that is to be expected because it is the beginning of the off season and Mike's most recent bout with diverticuJAHUSNJSUJHUYWNus...

we also tested our vertical jump to get a baseline.

BJ 26.5"
Mike 20"


Foam Roller
Dynamic warm-up
Mobilty exercises
Globetrotters 3x20 throws

Lower body Max Effort lift:
Front Squat:
135x5
165x5
195x3
235x1
265x1
295x1
315x1 (BJ finished, missed 335)
335x1 (mike finished, I egged MIke on to go 385, he barely missed)...next week Mike!

RDL's 40 or 50 reps in fewest sets possible
Mike 185x31, 235x13, 235x6
BJ 185x20,14,6
Fallouts 3x10

Extra work/GPP(this was pretty ugly)
5 sets of:
36 lb KB swings x45 sec, keep KB on the outside of body and alternating from hand to hand (like side saddle throw) supersetted with...
Treadmill 45 sec, 12% Grade @ 2.0-2.7 mph with a 40lb (ish) ruck sack
rest 45 sec, and repeat

PWO
Muscle Milk

[Ketch]

tonights workout...I flew solo, no lifting partner.

upperbody warm up and mobility

Max Effort Upperbody
1. Cheat Curls (like a reverse grip clean)
135x5, 155x5, 185x5, 205x3, 225x1, 255x1, 280x1

2. (flat bench) Lockouts in the rack, + mini bands
135x5, 185x3, 225x3, 255x1, 295x1
could have gone heavier, but it wasn't the #1 lift so I stopped here

3. Chin Ups
3x5, 2x4, 1x3

4. suspended Push Ups with straps
3x10

5. Shrugs
300x3x8

6 RIp Aparts with mini band
2x20

PWO
N-Large shake

I thought this was a good "first" upperbody workout of the off season... next up, Wednesday dynamic lowerbody day

[Ketch]

Dynamic Lower Body Day: Added some videos of Dickens and my workout here for explination... you probably will see some Sorinex equiptment being used here too:D


Foam Roller
Dynamic Warm-up
Specific Mobility Drills
3x30 Jump Rope for speed
3x 17 foot contacts Dot Drill
http://www.youtube.com/watch?v=RImKDmlA4h4

1) 3x10 Band Jumps w/ mini bands
http://www.youtube.com/watch?v=FCMF7NTHtrc&feature=user
Supersetted w/ 3x5 Standing Vertical Jumps
http://www.youtube.com/watch?v=mkSTw7QJwko&feature=user

2) 3x10 Band Step Ups (12" box) used Green Bands with a knot in it to add tension
http://www.youtube.com/watch?v=cCVELYsQTcg

3) 3x10 Poor Man's Glute Ham Raise-bodyweight, this hurt
4) 3x12x95lbs Core Crushers-light weight, really working on ROM

PWO
PNF and Static Stretch
N-Large


Legs were fried after this

[Rory]

How do you like the dot drills? I am thinking of adding them in as a warmup to my training...

[Ketch]

I just started using them in that manner as well. I think it makes sense as a warm up b/c of their low impact and they warm up the ankles/calf area so well.

[Ketch]

I just wrapped up my Rookie season yesterday...I got to compete in my first MASA Championships at Richmond.

None of my marks were great because I haven't thrown but twice the last 5-6weeks. Next year I am going to fix my training schedule so I can peak later in the season (ECC and MASA) and not worry so much about competing for 7 months straight.

I had zero expectations except to walk away without an injury. Though I managed to get a PR.

I finished in a very distant 5th place overall behind a very impressive top 4 athletes (Drew Kirchen Pleasanton champ 08, John Collins Plesanton champ 07, Mike Dickens #2 Am, Beau Fay always in the top 15 or so). I got a butt whoppin'...but like always it was great to share the field with these guys.

Braemar 25#: 30+
OS: 41
HWFD: 24+ (my second best throw in a comp)
LWFD: Fouled ALL of them. the all were in the mid-upper 50's. But on the last one I ripped my hand up pretty good. The calus I tore off was the size of a quarter.
HH: 76+
Sheaf: 25' (PR)
WOB: 11'
Caber: a BIG, UGLY, CROOKED stick that was 17' 150+ pound dry (it was out in the rain all night). It was fun to wrestle with this. I almost killed myself on the first attempt when I stepped in a hole. I managed to pick it twice an get it to 65 degrees. I need to get better with my pickin'.

Man I can't wait to compete next year!

[Ketch]

been crazy busy lately...these are the most recent workouts...I atatched a few videos...

Max Effort Lower Body Day

Foam Roller
2x20 Pass throughs
3 sets of: Jump rope 30 continuous reps x 2 passes of dot drill x 3 swings, 3 cleans, 3 snatches, 3 clean press with 36 lb KB

KB Warm -up with 36lb KB
2 x 5 snatches, 5 overhead squat, 5 swings
3x2 Turkish Get Up
3x10 kb windmill http://www.youtube.com/watch?v=Py1JmTGDgtA&feature=channel

1) Max Effort Triple Extension- MIke's clip http://www.youtube.com/watch?v=8uEn1nOndMQ&feature=channel
BJ's Clip http://www.youtube.com/watch?v=4_qPWiFhQUg&feature=channel
145x5, 195x5, 215x3, 245x1, 280x1, 305x1 (new PR), Mike finished at 280 (missed 315 and 300)

2) Stabilizer Squats w/24 kg's of suspended KB's http://www.youtube.com/watch?v=uS3WzpRW9h0&feature=channel

sets of 5 x 198, 248, 298, 328, 328

3) GPP Circuit (little to no rest) partial clip here http://www.youtube.com/watch?v=61kRG8LA0UM&feature=channel

3 sets of: x8 fallouts, x10 KB swing (63 lbs), and x12 lateral squats (45lbs)

PWO
Gatorade and Powerbar


Max Effort Upperbody

1. Reverse Green Band Bench
135x10, 165x10, 185x10. Then attached bands 305x3, 325x1, 365x1, 395x1, 445x1, 480x1, 500x miss

2. Bent Over Rows (drop sets)-2 sets of 235x3, 215x5, 115x8, 95x10

3. Neider Press 5x5x95

4. Lockouts with Mini's 135x5, 185x5, 225x5, 185x13

5. Chin Ups 2x5, Fat man style 2x5 (pretty cooked at this point)

GPP Stuff
Rip Aparts and band Pushdown 2x20
Bottoms up cleans 2x5x 1 pud, pressed the final rep of each set

[goergen1]

Nice videos Ketch man. I like your yellow straps. Very cool. :cool: :D

Looks like you are starting the off season off well.

[Ketch]

Thanks G. Trying to get after it! The straps are sweet. We purchased them from this place you may have heard of called Sorinex?

good lift yesterday evening...


Foam Roller, Pass throughs
Dynamic warm-up
Bunch of Jump Rope and Dot Drills

Dynamic Lowerbody

1. Hex Bar Jump Shrugs
6x3x95lbs Hooked it up to the Power Factor. The goal was to keep the weight moving faster than 4.2 ft/sec for every set/(picked this number because the caber pulls were listed as 1.3 m/sec). Should have gone heavier b/c the sets were closer to 6 ft/sec.

2. Hex Bar Deadlift--I stink at pulling
5x5x145, 195, 245, 295, 345 then a drop set of 365x3, 295x5, 195x7, 145x9.

3. Step Ups on 12" box
5x5x145, 165, 195, 215. then 1x10x135

4. GPP
Bunch of Kettlebell stuff used 24, 36, 63 lb KB's. DId all kinds of stuff, windmills, snatches, two hand snatches, swings, bottoms up cleans, w/ and w/out presses, releases... just a bunch of stuff, mostly being dumb. Dickens and I were just trying to one up each other for about 10 minutes...good times

PWO
Muscle Milk and Gatorade

[Ketch]

Max Effort Lowerbody +throwing

We threw for about an hour: 10xh.hammer, 8xside saddle w/56, 5xbraemar w/56. Since Dickens is a good thrower, I threw in his #'s in case anyone is interested in seeing them.

1. Max Effort Rack Pulls (start right below the knee)
135x5, 185x5, 235x3, 285x1, 325x1, 375x1, 425x1, 455x1, 475x1 (I finished), 505x1, 525x1, 555x1 (Mike finished)

2. RDL (went to right below knee)
BJ 275x19
Dickens 315x25

3. Squat
BJ 225x17, 275x13
Dickens 275x17, 275x13

that was enough for today

PWO
N-Large and static stretch

[Ketch]

it's been a much needed deload week.

had a couple little workouts this week. This is the most recent one.

I will call this workout, "Nothing Exciting"

1. Front squat: 185x3x3
2. Step Ups: 3x7x90
3. 36# KB Complex for time: 2 sets, 75 sec rest between sets
3 swings (r & l)
3 clean and presses (r & l)
3 Snatches (r & l)
3 Turkish Get Ups (r& l)
set #1: 1:38, set #2 1:34

4. Cast drill with 62# Kettlebell 2x3 (r & l)

PWO: N-Large

[Ketch]

Back to Business!

Tonight's work out...

Max Effort Upperbody

Shoulder Mobility Exercises and Warm Up
2x20 Pass Throughs
2x20 Mini Band Pushdows
2x20 Mini Band Presses
2x20 Rip-Aparts

on to the lifting..

A. Max Effort Bench with double looped mini's (bar weight listed)
45x10, 95x7, 135x5, 185x3, 235x3, 285x1, 335x1 , 355x0

B. Bench w/mini's double looped
BJ: 185x14... I had a few more left, but Dickens decided to push the bar down on my chest as I was lifting...not so funny when their are bands attached


C. Assisted Chins
30 reps in 4 sets

D. Push Press
BJ: 175x3x3

E. Bent over Row
1 giant drop set- bunch of reps

F. Tate's
BJ: 45lbs, 43 reps in 3 sets

G. Weakness exercise
BJ: 63# KB Bent of Row, 30 reps in 3 sets

pwo:
Gatorade and Muscle Milk

and I am cooked:D

[Ketch]

Tonight's Workout: Dynamic Lower Body

Dy Warm-up with a bunch of jump rope mixed in

Plyo's:
A) Dot Drills, 45 fc (foot contacts)
B) 1-Foot Hops on 12" box 3x5, 15 fc
C) Timmerman Jumps 3x5, 15 fc

Lifting:
a) Good Mornings
BJ-5x3,135,165, 175, 185, 205 (My back is WEAK, I tried to focus on a good arch)
Dickens- 5x5, 135, 185, 205, 225, 240

b) Step Ups 12' box w/ Farmer's Handle (holding it on the same side we were stepping up with)
1x5x70, 3x5x110

c)Core Work
3x5x36lb KB, Windmills superset w/
3x20x36 lb KB globetrotters (like the figure 8 drill with a basketball)

d) GPP-alternated after each set, no breaks except when other was working. used 36 lb KB
1x5 swing (r/l), pass to mike
1x5 snatch (r/l), pass
1x1 swing x 2 snatch (r/l) pass
1x 1 swing x 1 snatch x 3 windmill (r/l) pass
1 x Turkish Get Ups, see how long it took to do 5 in each hand. We both did 5 in each hand in 1:02

PWO:
gatorade, Whey and trained mother-in-law

[Bert Sorin]

Good work Ketch. Having Dickens seems liek it is kicking up your training, that's awesome, good training partners are a blessing. Now if I can find a few guys worth a crap to train with....;)

[Ketch]

Since my last post... Things have been exceptionally busy at work and I have been making a website for our "team" of throwers. Training has been going great and you are spot on Bert about the importance about training partners.

So a couple highlights of the last few sessions...

My upper back has/is a weakness...though I did do 275 x3 on bent over rows, which isnt great, But big improvement for me.

We have added "reverse grip high pull" as a max effort lift. I hit 315. Again not great but progress...

The biggest thing is having a good partner b/c they always "encourage" you to do just a "little bit" more than you think you have left in the tank.

It's especially beneficial when they are stronger than you:D

check out the site and let me know your thoughts...

http://www.vmcteam.com

[Ketch]

AHHH DELOAD WEEK: day 1-we decided to only throw some

Friday: Threw a little, 36 degrees

Dynamic Warm-up
whole bunch of Med Ball throws

a) Stone-14.5#
3xfront push
3xpower position
3x 1/2 turns
5x full spins

b) LWFD
3xBraemar
3xsingle spin
5xdouble spin

c) Heavy Hammer
2xWind drill
5xThrows

PWO: Gatorade

[Ketch]

Deload Week, day 2

Threw solo today... IT WAS A GREAT DAY! All full throws were within 3% of my PR's. Being the off season, I am very pleased with this b/c I haven't done a whole lot of actual throwing reps. BUT we do drills at the beggining of just about every lifting session.

Carnell Lake, a great DB for Pittsburgh in the 90's was asked why does he always report to camp in such great shape. His response was simple...I never get out of shape. It's the same with throwing. We may spend the off-season getting stronger, more athletic, etc...But imo, we should always be maintaining or trying to improve on throwing technique.

Stone: 14.5#
3x Front Push
3xPower Pos.
4xHalf Turns
3xS.Africans

LWFD:
3xBraemar
3xS. Spin
5x Full Throws

H.Hammer:
8xFull Throws

Tommorrow were are testing for power output in several lifts. We did our vertical yesterday, but I will post the results in tommorrows entry.

Good Times!:D

[Ketch]

So here is the next phase of
"Great Googily Moogily Off-Season Madness 08-09 Has Begun"

Thoughts:
Upper body is strong enough, going to emphasize RFD of the upper body.
Lower body strength needs more development.

So the lifting only split will look like this...

Saturday:Max Effort Lower Body
Exercises 1: sqt/deadlift/or high pull variation for 1RM
Exercises 2-3: assistance exercises (rep methods)

Monday: Upper Body Power Day
Exercise 1: Power Output Max Effort (measuring wattage of lift). Rotate main exercise every 3 weeks. Week one, find the peak output and weight on bar. Week 2, use the weight that was peak output and beat peak wattage. Week 3, try to beat week 2's wattage.
Exercise 2-3: Assistance exercises (rep methods)
Exercise 4: Games specific core

Wednesday: Lower Body Speed Day
Exercise 1: Jump Squat/squat/ or box jump. Using bar speed data to develop absolute speed.
Exercise 2: Snatch/high pull/or clean variation.Using bar speed data to develop absolute speed.
Exercise 3-4: Assistance exercises, core included (rep methods)

Excited about seeing how this goes :eek:

As for the first workout using this design. (thanks again Bert for sharing your thoughts/data)

Weather was to nice to not throw a little.

10x2k discus. Threw it because it was in my truck and it was begging to be tossed around. Oh it's been a little while since I threw that thing.

14.5# stonex10 throws. Various drills and South Africans.

Lifting: Max Power Day (upper)

1. Behind the neck jerk (previous peak record was 175x2x995w avg.)
-95x3, (95x3, behind the neck press) 115x2, 135x2, 175x2x1048w avg. which broke my previous peak record:D

2. Bent Over Rows
5x5; 135, 185, 235, 255, 285

3. Incline Bench (first time I have done these in probably 5+ years)
135x8, 185x5, 235x5, 285x5

4. Tricep Complex (laying on floor)
3 sets of: Close Grip floor press 8x135, JM Press 8x115, Skull Crusher 8x95

Tri's kinda hurt a bit today

[Ketch]

tonight workout...

Speed Day Lower Emphasis move everything AS FAST AS POSSIBLE

Dynamic Warm-Up
Single Spin Drills

Barbell Complex
2x4: High Pull, Snatch, Deep Squats, Squat Jumps

1) Snatch (keep bar speed between 4.43-6.43 f/s)
6x2: 95, 115, 135, 155, 165, 155
*snatch technique needs much help

2) Ulf Jumps (wanted to between 2.29-2.78 f/s, but it was much higher. emphasis was to get off the ground, so we didn't go up in #)
4x2: 135, 185, 235, 235

3) Static Start Power Shrug (around 3.77 f/s, trying to explode and was getting some airtime)
3x2: 285, 265, 285

4) Core/GPP
Side Bends, 2x10x63# KB
1x1min, 1-handed Farmers walk 63#kb
63#kb swings, 2x10

[Ketch]

Today's lift...Max Effort Lower...

it was a great day!

Dynamic Warm-up

Exercise 1: Rack Pulls (below knees)
135x5, 235x3, 335x1, 425x1...was gonna go 495 (PR was 475)..Mike called me out, we put another Cadillac on the bar for 515 and Got it! Best pull I have ever had.
Dickens continued and hit 600...45# PR for him....Great start to the day....

Exercise 2: Front Squat w/ 100lb of chain
145x5, 235x3, 265x1, 285 x1 (I stopped), 335x1 for Mike. We could have kept going but, we needed to move on. Next Max Eff day we're going to do this for our 1st lift

Exercise 3: Step Up (bursis in leg started acting up)
BJ: 185x3x8
Mike: 185x2x8. 235x1x6

Exercise 4:
Core Crusher 135x2x10 (each side)

PWO:
1c Keifer and 3c lowfat Chocolate Milk

[Ketch]

"Pre" workout snack:

Drove out to the Patuxent River to a crab shack...
Picked a 1/2 dozen large crabs, had a 1/2 dozen large raw oysters and a crabcake sammich...mmmmmm


Dynamic Warm-up
Med Ball Throws
2xBarbell Complex

Power Upper Body Day-Final week of lift #1
1) Max Effort Behind the Neck Jerks (for wattage)
BJ: 95x2, 115x2, 135x2, 175x2 (no PR), 175 (PR, 1068w)


2) Bench, bar weight listed, +100 lbs of chains not listed
BJ: 135x5, 185x3, 235x3, 285x1, 315x1, 355xmiss


3)Bent Over Rows (went for an old Oct record. 185#, 40 reps in fewest sets possible)
BJ: old-40 reps in 4 sets, New-54 reps in 3 sets
* Break was very minimal between sets

PWO:
Keifer and Lowfat Chocolate milk

Back home to PA for Christmas. Everyone have a great Holiday!

[Ketch]

I have been slacking on entering into my log...lots of traveliign over the Holiday...BUT, training has been going very well.

The last few sessions:

12/26
Max Effort Lower: Back in PA
Front Squat-worked up to new PR-350
RDLs- 285x5, 315x5, 365x5
Rev Hyper- 5x12x?lbs

12/31
Max Effort Lower Back in North. VA
Front Squat-worked up to 365 and got it. That's a 50 increase since the off-season started
Zercher Pick Up (lock out)-worked up to 485 x3...first time I have done those and they ARE TOUGH.
Back Squat w/purple band +100 lbs of chain- did triples, worked up to 335 bar weight, plus the bands and chains.

1/1
Upper Max Power
Bench Releases (used reverse green band and bounce pad on chest)
Did doubles, worked up to find peak output (bar weight listed)
http://www.youtube.com/watch?v=WGexC0gDUyw
185@701w
205@710w
225@779w
245@783w
265@808w
285@823w
295@852w
305@855w *the goal next week will be to beat the 'w' at this weight
325@616w

Cheat Curls (more like a rev grip high pull)
185x3,225x2x3,245x3,265x3

seated overhead lockouts
185x3x5

[Ketch]

Throwing and Speed Lower :

Just can't beat 50+ degrees in January. Throwing went ok, the lift was crap...probably because we threw for nearly 2 hours:D

Range throwing at around 70-80%

Dynamic warm up
Bunch of Med ball throws

1. Braemar (26#)- 6 throws

2. OS (14.5#)- 3 step throughs, 3 glide/pause, 3 glides

3. LWFD- 4 braemar's, 4 single spins, 5ish double spins

4. H.Hammer- 5 throws

Lifting

supposed to be speed day but as I said, I was gassed pretty good.

1. 8x2 snatch High Pulls from floor-added #'s but kept speed above 5.9 ft/sec
2. zippy

PWO:
1c Keifer and 2c lowfat choc. milk

[Ketch]

short(er) workout ...time limited

Max Power Upper
1. Rev. Green Band Bench Release
-goal was to break 305x2 @ 855 watts (avg)
-worked up to 305x2 and broke PR with 888 watts (avg)

2. Cheat Curls
235x4x3

3. Superset 60lb D-ball x5 with Bent over row 135x10, did 2 sets, minimal recovery

PWO
1c keifer 3c lowfat ch. milk
Stretch

[Ketch]

My computer has been on the fritz. So it's put a bit of a cramp in my training log.

too much to update so I will start fresh on monday.

[Ketch]

Back on the grind...with a workign computer...

Max Power Upper:

1. Horizontal Releases- got the idea from a Sorinex video:) (thanks guys). the best way to descirbe these..hmmm...barbell suspended from top of rack so it is at neck level. purple bands chocked on the brbell and the back/top corner of rack (to catch the bar so it doesn't smack of the rack, reverse of what was on teh video). Push the bar horizontally (releasing it), it swings back, and repeat, did sets of three. Did this to replicate the push on the stone.

185x6x3

2. Bent Over Rows- Bar weight listed (plus 100lbs of chain at the top)
145x6, 165x5, 185x5, 215x5, 185x10

3. Steep Incline Bench
2x10x195, Mike did 15x1, 5x1

4. Prone W's
45x3x10

5. Hammer winds on Phisioball
8lb med ball x 3x10


PWO:
Keifer

[Ketch]

1/21/09 Max Effort Lower

Reverse green band front squat(takes off about 50lbs at bottom, no love at the top)
185*5, 235*5, 285*3,335*1,385*1,445*0(went back to 425, it was easy,tried 445 again, just missed finishing it by a couple inches:mad: )

Supplemental work:
Deadlift with homemade Hungarian core blasted at 6 inch deficit
135*7,190*7,240*2*7

Poor mans Glute ham raise
3*12-----ouch

and a TON o' core

PWO
Keifer

[Ketch]

ahhh computer problems..

Tonight WO: Lower Body Speed

Close Grip Snatch (goal was to keep speed around 5.8 ft/s
115x5x2

Squat, finish up on toes (goal was to keep it at or slightly above 3 ft/s)
235x2, 255x2, 285x2, 305x2x2

Walking Lunges (hugging a 60 lb D-Ball )
2x8 ( 4 forward, 4 reverse)

Lateral Lunge ( again w/ the 60 Dball)
2x10 (5 each leg)

Torso Twists (using Pulley)
45x3x10

Side Bends
97lbKBx3x10 (10 each side)

PWO:
Kefir and Chocolate Milk