Boan's Road to the Get Right

[csuthrower04]

I figured I would write some of my training stuff up here:

Monday 12/15

Dynamic Warmup 10 of each:

Jumping Jacks
Hip Openers
Lying Hammies
Scorpions
1 leg RDL
T push up



Box Squat: 135 x 8, 225 x 8, 315 x 8, 365 x 8, 405 x 6, 455 x 4, 495 x 2

Bench Press : 225 x 8, 275 x 8, 295 x 6, 315 x 4, 345 x 2

Circuit A 3 sets:
Split Jumps 5
1 leg squat jump 5 ea.
Hanging Hams 15

Circuit A 3 sets:
N. Grip DB Incline Press L-R-B x 3
Explosive Push Up 5
Y Raise 10

[csuthrower04]

Tuesday 12/16

Dynamic Warmup:
Squat Jump 10
Hip Opener 10
WoodChops 10
High Knees
Butt Kicks
A Skips
B Skips
Reverse Hips

Triple Ex Pull: 135 x 3, 155 x 5, 185 x 3
Hang Clean: 135 x 4, 185 x 8, 225 x 6, 250 x 4, 275 x 2
Cheat Curls: 185 4 x 4
One Arm High Pull: 135 x 3 ea. arm, 3 sets
Bent Row: 185 x 8, 205 x 6, 225 x 4, 245 x 2

Circuit A 3 sets:
Squat Press 10
T Box Jump 5ea. leg
1 arm KB Swings 5ea.

Circuit B 3 sets:
1 arm 1 leg row 5ea.
DB Push Press 5
Upright Row 10
Rear Delt 10

[goergen1]

Looking good. I think you are going to have a pretty interesting journal.

[Roger Crazy Wolf]

Well well well ... look who decided to grace us with his presence. My only guess is that you got tired of sucking and decided to join the big leagues. Welcome aboard followed by a warning: If you continue to suck you will be banned from this board and must go through the act of seppuku, do not bring shame upon this house!

But seriously, welcome (don't F it up!).

[csuthrower04]

Roger,

I have been putting in a ton of throwing time that I didn't post. I think that I have some interesting stuff to show you this spring. I'll do my best not to let you down.

[csuthrower04]

12/18/2008

Dynamic Warmup 10 ea:
jacks
hip openers
multi position push up
squat press
Reverse Lunge

Front Squat: 135 x 8, 185 x 8, 225 x 8, 275 x 6, 315 x 4, 365 x 1
Incline BP: 135 x 8, 185 x 8, 225 x 6, 245 x 4, 275 x 2

Circuit A 3 sets:
N Grip DB press L-R-B x 3
Incline DB Fly L-R-B x 3
N Grip Military Press L-R-B x 3

Just one Circuit today (tired from wedding stuff)

#28 WFD
Rhythm spins 3 x 10

Standing throws x 5

1 turns x 5

2 turns x 5

3 turns x 3

[csuthrower04]

12/19/2008

Dynamic Warm up 10 ea:
KB swings
Lateral line jumps
split line jumps
ant./post. line jumps
T pushup

Hang Snatch: 95 x 2, 115 x 2, 135 x 2,160 x 2, 185 x 2, 205 x 1

Snatch Low Pull: 135 x 5, 185 x 5, 225 x 3, 275 x 3

1 arm DB High Pull 3 ea.: 80, 90, 100, 110

Circuit A 3 sets:
Split Jump 10
One leg box squat jump 4 ea.
Lateral Box jump 4 ea.

Stone (16# shot)

toeboard powers 5
power 3
1/2 turn 3
S. African 5

WOB:
Standing 6
56# Power throw for height 3
Spin for height 5

[csuthrower04]

12/22/2008

Dynamic WarmUp

Box Squat: 135 x 10, 225 x 6, 315 x 4, 365 x 4, 405 x 2, 455 x 2, 495 x 2,
520 x 1

Zercher Squat: 135 x 4, 225 x 3, 315 x 2, 365 x 1, 405 x 1

Bent Row: 225 five sets of 3

#56WFD:

Standing throw x 5
#56 Rhythm throws: 2 x 10
One Turns 5
Two Turns 5

Really Struggled to get up and train today. I didn't do the the circuits today and plan to spend the rest of the day laying on my tail.

[csuthrower04]

Sorry about the missing week. I was on my honeymoon, but I did manage to get a little work done on the cruise ship.

Monday

Dynamic Warmup

Stationary bike sprints: 15 sec. sprint, 45 sec. Recovery x 10

Circuit A 3 sets:

KB Swings x 10
DB High Pull x 10
1 arm DB Push Press x 5 ea.

Circuit B 3 sets:

Bench Press x 10
T Pushup x 10
Incline Press x 10

Tuesday:

Dynamic warmup

DB Front Squat 5 x 8

Superset x 5:
Squat Jump 5
Split Jump 5

Circuit x 3:
Lat pulldown x 10
DB Military Press x 10
1 arm 1 leg row x 10

Wednesday: OFF

Thursday:
Same as Monday, but with
DB Snatch substituted for DB High Pull In Circuit A

Friday:
Same as Tuesday, but with the circuit being:
Seated Row x 10
Upright Row x 10
Curl press x 10

Gotta get back at it today!!!

[csuthrower04]

1/5/ 2009

Dynamic Warmup

Sprint Technique Drills

Box Squat: 225 x 10, 315 x 10, 365 x 10, 405 x 10

Bench Press: 135 x 10, 225 x 10, 275 x 10, 315 x 8

[csuthrower04]

1/5/ 2009

Dynamic Warmup

Sprint Technique Drills

Box Squat: 225 x 10, 315 x 10, 365 x 10, 405 x 10

Bench Press: 135 x 10, 225 x 10, 275 x 10, 315 x 8

Circuit A 3 sets:

Incline DB Press L-R-B x 5
Split Jump x 10
Around the World x 10
RDL x 10

28 WFD:

Standing x 5
Rhythm Spins 2 x 10
2 Turn Throws x 10

First Day Back......... It's a start

[Bert Sorin]

Lookin good Boaner. Strong.

[csuthrower04]

1/6/2009

Dynamic Warmup

Triple Ex Pulls 3 x 3 @ 135

Hang Clean 135 x 5, 185 x 5, 225 x 5, 250 x 5, 275 x 3

High Pulls 275 x 5, 315 x 3, 335 x 3

DB High Pull 120lb DB, 3 x 2 ea. arm

Multi Grip Pullup 4 x 8

Ultimate Frisbee for 1&1/2 hours:)

Struggled a little bit today, but tomorrow is a new day

[csuthrower04]

1/7/2009

Dynamic Warmup

Sprint drills

Circuit 3 sets:
Woodchop 10
Russian Twist in Squat Position 10
Eagle Crunch 10
Lying Leg Raise 10
Bizarro 10

#56 WOB

Standing 56WFD with a focus on height x 5
Standing WOB x 5
Spin WOB x 5

Today was more of an active recovery day than anything. I ended up having 5 teams come into the weight room yesterday (2 were unexpected :mad: ) so that kept me pretty busy. Such is life...

[JoshOrtegon]

So Boan, you boys with Chris Greenleaf or do you not claim him at all?

[csuthrower04]

Chris is my boy. He took me under his wing when I was in college. I owe a lot of my career choices in life to Chris. He has some great things to say about you guys by the way.

[csuthrower04]

1/8/2009

Dynamic Warmup

Sprint Drills

Zercher Lockouts 135 x 3, 225 x 3, 275 x 2, 315 x 2, 365 x 1, 405 x 1, 455 x 1, 475 x 1
I set the bar so that it was about 6 inches above the top of my knee.

Incline Bench Press 135 x 8, 185 x 8, 225 x 8, 245 x 8

DB Bench Press ( Left-Right-Both=1 rep) 110lb DBs 4 x 4

1 leg RDL 135 x 3ea, 185 x 2ea, 225 x 2 ea, 275 x 2ea.

I didn't get to do what I had planned today. Conditioning for all spring sports is in full swing, so I am staying on my toes.

[csuthrower04]

1/9/2009

Dynamic Warmup

Sn Grip Low Pull 135 x 3 x 3

Sn Grip Triple Ex Pull 135 x 3 x 3

Hang Snatch 95 x 5, 135 x 4, 165 x 3, 185 x 3, 205 x 2

Cheat Curls 95 x 5, 135 x 5, 185 x 3, 225 x 2

Circuit-3 sets:

1arm/1leg bent row- 5ea.
Around the World-5ea.
Varied Grip Pullup-5
1 leg Squat Jump-5ea.
Reverse Hypers-10

Stone Practice w/ a #16 shot

toeboard stands x 3

Full stands x 3

1/2 Turns x 5

Full throws x 5

Another busy day at work. I'm going to start throwing early in the Morning when there aren't any distractions. See you guys on Monday!

[medicathlete]

what are around the world's and eagle crunches?
~gm2

[csuthrower04]

Eagle Crunches: While in a seated position, Spread legs out to a moderate angle. Sit back while holding a 45lb plate weight at chest height. Sit up and press weight out touching the weight between your feet.

Around the world: In a standing position hold a 45lb plate weight at chest height. Move the weight behind your head and bring it around to the chest again. Essentially, your head is the world and you are moving the weight around it. Pretty good shoulder internal/external rotation work

[medicathlete]

thanks... they sound awesome!... i'll have to work some of those in...
~gm2

[csuthrower04]

yeah man, anytime

[csuthrower04]

12/12/09

Dynamic Warmup

Bench Press 135 x 5, 225 x 5, 275 x 5, 315 x 5, 365 x 3

Box Squat 135 x 5, 225 x 5, 315 x 5, 405 x 5, 455 x 5, 500 x 3

Circuit A 3 sets:

Incline Press L-R-B x 3: 70s, 80s, & 90s
Behind Neck Push Press x 5: 185
Upright Row x 5: 95, 115, 135

Circuit B 3 sets:

Squat Jump 95 lbs x 5
Split Jump 50 lbs x 5
Hanging Hams x 10

#56 WFD

Standing x 5
1 turns x 3
2 turns x 5
3 turns x 3

Due to time constraints today I had to throw after lifting. I usually don't post numbers from my throws but I was pretty excited. I decided to measure my best stand, 1 turn, and 2 turn. My best stand was 19 ft, 1 turn was 26 feet, and 2 turn was 31 feet. Now I know that these numbers are pretty piss poor compare to yall's numbers, but my PR in the #56 is only 28ft so I was pretty freakin stoked!! Anyway, happy training everybody!!

[csuthrower04]

12/13/09

Dynamic Warmup

Triple Extensions 135 x3, 185 x 3, 185 x 3

Hanging High Pull 185 x5, 225 x 5, 275 x 5, 295 x 5,315 x 3, 335 x 3

Circuit 3 sets:

1 arm High Pull from floor 2ea @ 155
DB Hammer winds 5ea way @ 50
1 arm KB swings 4ea @ 80
Squat Jump x 5

Another busy day at the office so I didn't really get done with all that I wanted to do. The kids really worked hard today, which makes me super proud of them. One of my basketball players grabbed the rim with both hands today.....
Did I mention she was a girl :eek: ??? It was a goal that she set for herself in the Summer and we were all stoked that she did it. Anyhow, until next time happy training to all!!

[Bert Sorin]

nice job with the throws, I always like to post numbers, it lets you keep up with training throws and what effect your lifting has on them. Very important IMO.
Crap, man, you are getting strong.

[csuthrower04]

1/14/09

Today was supposed to be somewhat of an active recovery day. I had planned on an extended Dynamic Flex, some light stone training, and a long stretch period. However, I ended up getting a little sidetracked.

Dynamic Warmup

Deadlift 135 x 5, 225 x 5, 315 x 5, 365 x 5, 405 x 5, 405 x 5

Split Stance Lockouts ( I started with the bar set about 1-2 inches above belly button. I locked out in a split stance position and lowered it back in a normal squat position. Just farting around and experimenting with things.)
135 x 3ea., 185 x 3ea., 225 x 3ea., 275 x 3 ea., 315 x 3ea., 365 x 3ea.

I tried a little grip work, which is a first for me. For the record, I suck at it!! If any of you guys have any suggestions I would greatly appreciated them.
3 10 lb plates pinched together 45 sec. each hand x 5

Stone Throw

#16
Standing throw x 10
Toe board Hip Drive x 5
1/2 turns x 5
S. Africans x 8

[csuthrower04]

1/15/09

Dynamic Warmup

Zercher Lockouts ( bar set at 5-6inches above elbow) 135 x 5, 225 x 5, 275 x 3, 315 x 3, 365 x 2, 405 x 2, 455 x 2, 500 x 1, 500 x 1, 500 x 1

Incline Bench Press 135 x 5, 185 x 5, 225 x 5, 225 x 5, 275 x 3, 275 x 3

Circuit A 3 sets:
DB Bench Press L-R-B: 3 @ 110lb Db's
Around the World 5ea way

Circuit B 3 sets:
1 leg RDL 5ea. @ 135
Hanging Hams x 10

Pause Jumps on Stadium Bleachers(Paused in a squat: 1jump,pause,2jumps, pause,3jumps,pause4,pause,5,pause,6pause) 3 sets

1.5 Hours of Ultimate Frisbee

[csuthrower04]

1/16/09

Dynamic Warmup

Hang Snatch: 95 x 3, 135 x 3, 155 x 3, 185 x 3
Snatch Grip Low Pull: 185 x 5, 225 x 3, 245 x 3, 275 x 3
Behind Neck Push Press: 135 x 5, 185 x 5, 225 x 3

Lat Pull Down 5 x 5 Heavy

Circuit x 3
1 leg squat jump x 5ea
Hip Opener x 10
DB Hammer Turns x 5ea
1 arm KB swings x 5ea

Basketball x 30minutes

WFD:

#65
standing throw x 5
1 turns x 5

#28
standing throw x 3
1 turn x 3
2 turn x 5

Sluggish, unmotivated day today, hence the 30minute basketball game with some of the kids in the middle of training. It is what it is

[csuthrower04]

1/19/09

Dynamic Warmup

Front Squat : 135 x 6, 185 x 6, 225 x 4, 275 x 2, 315 x 2
Box Squat : 225 x 6, 315 x 6, 365 x 4, 405 x 2, 455 x 2
Bench Press : 135 x 6, 185 x 6, 225 x 6, 275 x 4, 315 x 2, 335 x 2

Circuit A 3 sets:

One Arm One Leg Push Press 5ea.
DB Hammer Swings 5ea.
Split Jump 5

Busy day at work today, so I didn't have time to get all that I wanted done today. Feeling pretty good though.........

[csuthrower04]

1/20/09

Throw in the Snow Day!!!!

Dynamic Warmup

Triple Ex Pull from floor 3 x3 @ 135
Cheat Curl 135 x 5, 155 x 5, 185 x 4, 205 x 4, 225 x 3
Hanging High Pull 225 x 3, 275 x 3, 315 x 3, 340 x 3

Circuit A 3 sets:
1 arm BB high pull from floor x 2 @135, 155,155
1 arm BB snatch from floor x 2 @ 95, 95, 105 (Bert, you inspired me to try these)

Lat Pulldown 4 x 4 Moderate-Heavy

Circuit B 3 sets:
Reverse Hyper x 8
1 leg RDL/Bent Row x 4ea leg @ 135

#65 WFD

Standing x 5
1 turn x 3
2 turn x3

# 56 WOB

Standing WFD with focus on height x 3
Standing WOB x 5
Spin WOB x 3

[csuthrower04]

1/22/09

Dynamic Warmup

1.75 Hours of ultimate frisbee
:) :) :) :)

I love me some frisbee

[Roger Crazy Wolf]

Do track guys have some sort of affinity for ultimate frisbee? The head track coach at my school has his runners play ultimate frisbee on Fridays ... weird.

[csuthrower04]

What can I tell ya Roger, its good stuff!!

1/23/09

Dynamic Warmup

hang snatch 135 6x2
snatch grip triple x pull from floor 225 6x2
Bench Press 275 6x2
Push Press 135 6x2

Circuit A 3 sets:
Squat Jump 5
Explosive Pushup 5
DB hammer winds 5ea
Woodchop 5
T Lunge 5ea.

#65WFD

Standing x 3
1 turn x 5
2 turns x 3 (best was 27+:) )

[csuthrower04]

1/26/09

Dynamic warmup

Triple X pull from floor 225 3x3

Hang Snatch 135 x 4, 155 x 3, 175 x 3, 185 x 3, 205 x 2

Hang Clean 185 x 4, 225 x 4, 245 x 3, 255 x 3, 275 x 3, 315 x 1

Bent Row 225 x 5, 235 x 4, 245 x 4, 255 x 3, 265 x 2

#16 shot

Toe Board Hip Drive x 3
Stand x 5
1/2 turn x 3
S. African x 5 (best was 41')

#28 wfd

Stand x 3
1 turn x 3
2 turn x 5 (best was 56')

I ended up throwing after lifting. I decided to get after my last couple of throws in each of the two. I was pretty happy with the results seeing that I havent done any speed work yet. We'll see how it all progresses....

[csuthrower04]

1/27/09

Dynamic Warmup

Box Squat 225 x 5, 275 x 2, 315 x 2, 365 x 2, 405 x 2, 455 x 2
Front Squat 225 x 2, 225 x 2, 275 x 2, 315 x 2, 315 x 2, 365 x 2
Bench Press 135 x 4, 225 x 4, 275 x 4, 315 x 4, 335 x 4

Circuit A 3 sets:
1 leg Horizontal DB Military Press x 5 ea.
Squat Jump x 5
Hanging Hams x 10

Shoulder Stability Circuit x 3 sets

Alternating #65 and #56 WFD every other throw

Standing x 2 sets
1 turn x 2 sets
2 turn x 3 sets

Pushed for time & I had so sacrifice some of my accessory circuit work... Damn employers always getting in the way.

[csuthrower04]

1/28/09

Dynamic Warmup

Deadlift 135 x 4, 225 x 3, 315 x 3, 365 x 2, 405 x 2, 455 x 2

[csuthrower04]

12/29/09

Dynamic Warm Up

Circuit 3 sets:

1 arm DB Clean and press from floor 3ea. 100lb
KB Swings x 8 80lb
Split Jump x 10

Ultimate Frisbee 1.5 hrs.


Super busy, so I had to cut it short........

[csuthrower04]

1/30/09

Dynamic Warmup

Circuit A 10 sets:

Box Squat 315 x 2
Bench Press 225 x 2

Circuit B 10 sets:

Front Squat 135 x 2
DB military L-R-B 60lb db x 2

Recovery between sets was the time it took me to walk from the squat rack to the bench (~10ft)

28wft

Standing x 3
1 turn x 5
2 trun x 5

[csuthrower04]

2/2/09

Dynamic Warmup

Hanging High Pull
185 x 2,2,2,2,2,2
225 x 2,2,2,2,2,2
275 x 2,2,2,2,2,2

Bent Row
135 x 2,2,2,2,2,2
185 x 2,2,2,2,2,2
225 x 2,2,2,2,2,2

Circuit x 3 sets:
Hammer Winds 50lbs x 5ea
1 arm KB swings x 5
Squat Jump x 5
Glute Hams x 5

#56 wfd

Standing x 5
1 turn x 3
2 turn x 3

[Roger Crazy Wolf]

Hey Jarred, I need your help. Send me an email please.

rcrazywolf@att.net

[csuthrower04]

2/3/2009

Dynamic Warmup

Squat
225 x 2,2,2,2,2,2
275 x 2,2,2,2,2,2
315 x 2,2,2,2,2,2

Bench Press
185 x 2,2,2,2,2,2
225 x 2,2,2,2,2,2
275 x 2,2,2,2,2,2

Focused on speed of the concentric movement

[csuthrower04]

2/4/09

Dynamic Warmup

Triple Ex pull from floor
135 x 2,2,2,2,2,2
185 x 2,2,2,2,2,2

Push Press
185 x 2,2,2,2,2,2

Circuit 3 sets:
1 arm BB Snatch 100lb x 2
DB High Pull From Floor 110lb x 2
Split Jump x 5

#28 WFD

Stand x 3
1 turn x 3
2 turn x 6
Rhythm Spins 2 x 10

[csuthrower04]

2/5/09

Dynamic Warmup

Hang Snatch
135 x 2,2,2,2,2,2
155 x 2,2,2,2,2,2

Hang Clean
225 x 2,2,2,2,2,2

Deadlift
315 x 2, 405 x 2, 455 x 1, 500 x 1, 525 x 1

Not a lot of method to the madness today. I kinda just went with the flow with the deadlifts. This is actually a pr for me in the deadlift.

[csuthrower04]

2/9/09

Dynamic Warmup

Hang Clean
135 x 2,2,2,2,2,2
185 x 2,2,2,2,2,2
225 x 2,2,2,2,2,2

Bench Press
205 x 2,2,2,2,2,2
245 x 2,2,2,2,2,2
295 x 2,2,2,2,2,2

Circuit A 3 sets
RDL x 5
1 leg squat x 3 ea.
Squat Jump x 5
90 Deg Lunge x 3ea.

Circuit B 3 sets
Incline DB l-r-b x 5
Incline Fly x 5
1 Leg DB Military Press/Overhead Ext. x 5

10lb Shot

Toeboard Hip Drive x 5
Step Throughs x 5
S. Africans x 5

#65 WOB
Standing x 6

[csuthrower04]

2/10/09

Dynamic Warmup

Super set
Zercher Squat/ Bent Row

Zercher
225 x 2,2,2,2,2,2
275 x 2,2,2,2,2,2
315 x 2,2,2,2,2
405 x 2

Bent Row
135 x 2,2,2,2,2,2
185 x 2,2,2,2,2,2
225 x 2,2,2,2,2
245 x 2

[csuthrower04]

Crazy Week!!!

2/12/09

Dynamic Warmup

Hang Snatch
135 x 2,2,2
155 x 2
175 x 2
185 x 2

Hang Clean
185 x 2,2
225 x 2
275 x 2

2hrs. of ultimate frisbee

2/13/09

Dynamic Warmup

Alternating sets of
Box Squat/Bench Press

Box Squat
250 x 2,2,2,2,2,2
300 x 2,2,2,2,2,2
350 x 2,2,2,2,2,2

Bench Press
210 x 2,2,2,2,2,2
250 x 2,2,2,2,2,2
300 x 2,2,2,2,2,2

Alternating #65 & #56 WFD

Stand x 3
1 Turn x 2
2 Turn x 1

[csuthrower04]

2/16/09

Dynamic Warmup

Hanging High Pull
195 x 2,2,2,2,2
235 x 2,2,2,2,2
285 x 2,2,2,2,2

Bent Row
155 x 2,2,2,2,2
195 x 2,2,2,2,2
235 x 2,2,2,2,2

Alternating # 65 and #56 WFD

Stand x 3
1 turn x 3
2 turn x 3

#18 "short Pud" WFD
2 turns x 8

[csuthrower04]

2/17/09

Dynamic Warmup

Zercher Squat alternated with bench press

ZS
275 x 2,2,2,2,2
315 x 2,2,2,2,2
405 x 2,2,2

BP
225 x 2,2,2,2,2
275 x 2,2,2,2,2
315 x 2,2,2

Weighted Squat Jump 5 x 5

[csuthrower04]

2/19/09

3 hours of ultimate frisbee. Hell yeah!!!!

I really gotta get back to throwing:mad:

[csuthrower04]

2/20/09

Dynamic Warmup

Hang Snatch
135 x 1,1,1,1,1
160 x 1,1,1,1,1

Hang Clean
185 x 1,1,1,1,1
225 x 1,1,1,1,1

Incline Bench Press
135 x 2,2,2,2,2
185 x 2,2,2,2,2
225 x 2,2,2,2,2

WFD using #42 "short pud"

Stand x 3
1 turn x 3
2 turn x 3

WOB using same implement

Stand x 5

I really gotta get back on track :confused:

[csuthrower04]

2/23/09

Dynamic Warmup

Hang High Pull
225 x 2,2,2,2
275 x 2,2,2,2
315 x 2,2,2,2

Bench Press
235 x 2,2,2,2
285 x 2,2,2,2
325 x 2,2,2,2

Circuit x 3 sets:
1 arm DB Clean & Press 100lb db x 1ea
Plate Press 2 45lb plates x 5
Lateral Step x 3ea
Split Jerk 135lb x 3

#28 WFD
stand x 3
1 turn x 4
2 turn x 5

[csuthrower04]

2/24/09

Dynamic Warmup

Squat
315 x 2,2,2,2
365 x 2,2,2,2
405 x 2,2,2,2

Circuit 10 x 3:
Loaded Squat Jump 100lbs
Wide Grip Pulldown 150 lbs

Hammer
# 16 one arm turn x 5
2 hand 2 wind x 2(damn hammer broke :mad: )

[csuthrower04]

2/25/09

Dynamic Warmup

Hammer:
1 arm winds x 3

2 arm:
1 wind x 3
2 wind x 5
3 wind x 6

[csuthrower04]

2/26/09

Dynamic Warmup

Hang Snatch
135 x 1,1
155 x 1,1
175 x 1,1
195 x 1,1

Hang Clean
185 x 1,1
225 x 1,1

Workout got cut short by a conference with a parent... What can you do???

[csuthrower04]

2/27/09

Dynamic Warmup

Front Squat

185 x 2,2,2,2
225 x 2,2,2,2
275 x 2,2
315 x 2
335 x 2

Incline Bench Press

155 x 2,2,2,2
205 x 2,2,2,2
245 x 2,2,2,2

2 hrs. of Ultimate Frisbee
45 minutes of Basketball

I'm wiped!!!!

[csuthrower04]

3/2/2009

Not a lot of time today:

Dynamic Warmup

High Pull
275 x 2,2,2
315 x 2,2,2

#56 WFD
Stand x 3
1 turn x 5
2 turn x 3

[csuthrower04]

3/3/09

Dynamic Warmup

Squat
135 x 5
225 x 5
315 x 2
365 x 2,2,2
405 x 2,2,2
455 x 2

Bench
135 x 5
225 x 5
275 x 2,2,2
315 x 2,2,2
365 x 2

Circuit 5 sets:

Loaded Squat Jump x 2
Explosive Bench Press x 2

#22 Hammer
1 arm winds x 3
1 wind x 3
2 wind x 3
3 wind x 6

[csuthrower04]

3/5/09

Dynamic Warmup

1.5hrs of ultimate frisbee

Triple Ex Pull From Floor
185 x 2,2,2
225 x 2,2,2

Caber Grip High Pull
135 x 2,2,2
185 x 2,2,2

Tempo Pullups
9 x 2

[csuthrower04]

3/9/09

Dynamic Warmup

Didn't really have any time yesterday as it was our first track meet of the year.

#22 hammer
1 arm x 2
1 wind x 3
2 wind x 3
3 wind x 5

WOB #56
WOB Stand x 3
WOB Braemar x 3
WOB Spin x 3

[csuthrower04]

3/10/09

Dynamic Warmup

Hang Clean (focus on bar speed)
135 x 2,2
155 x 2
185 x 2
225 x 2
245 x 2

Pull Complex 135lb x 5 sets:
Hang Snatch x 2
Sn Grip RDL x 2
Sn Grip Bent Row x 2

Circuit x 5 sets:
Loaded Squat Jump x 2
Bent Row x 3
Glute Ham x 5
Pullup x 2

#56 WFD
Stand x 3
1 turn x 3
2 turn x 5

#16 stone
Stand x 2
1/2 turn x 3
S. African x 6

[csuthrower04]

3/11/09

Dynamic Warmup

Squat
225 x 2,2
275 x 2,2
315 x 2,2

Bench
185 x 2,2
225 x 2,2
275 x 2,2

#28 WFD
Stand x 3
1 turn x 3
2 turn x 6

Short day again. We had another track meet. We had a quad meet against three of our region teams. The Mighty Monarchs came away with their first victory in 5 years:)

[csuthrower04]

3/12/09


Dynamic Warmup

1.5 hrs of ultimate frisbee







3/13/09

Dynamic Warmup

Circuit x 8 sets:
Front Squat 185 x 2
Bench Press 225 x 2
1 arm DB Clean and Jerk(from floor) 60lb x 1ea
Bent Row 185 x 2

#16 Stone
Hip Drive x 3
Stand x 3
1/2 Turn x 3
Full x 3

#22 Hammer
1 arm wind x 2
1 wind x 3
2 wind x 3
3 wind x 5

[csuthrower04]

3/16/09

Dynamic Warmup

Hang Clean
135 x 2
185 x 2,2
225 x 2,2

Circuit x 4 sets:
1 arm DB Clean & Jerk 70lbs x 1ea
Loaded Squat Jump 35lbs x 2

Explosive Squat Press on Hurricance-like machine
200lbs x 3,3,3,3

Explosive BP
135 x 2
185x 2
225 x 2
275 x 2

Explosive Incline BP
135 x 2
155 x 2
185 x 2
225 x 2

#56 WFD
Stand x 5
1 turn x 5
2 turn x 5

This is the week of my first competition (Sumter)of the year, and I am feeling pretty good. We'll see how it all turns out.........

[Bert Sorin]

good luck this weekend. time for PR's!

[csuthrower04]

3/17/09

Dynamic Warmup

Explosive squat
135 x 2
185 x 2
225 x 2
275 x 2
315 x 2

Explosive Bent Row
185 x 2,2,2,2

Loaded Squat Press
110lb 4 x 4

#20 sheaf x 12

#16 stone
Hip drive x 3
stand x 3
1/2 turn x 2
full x 5

[csuthrower04]

3/19/09

Warmup:
Break up the melee after school, a dozen fights in the school parking lot over the course of 5 minutes.......

After all of that foolishness...

Stand #56 WOB x 8
#20Sheaf x 8

Last day of training before the games. I hope it all turns out well. Good luck and safe travels to all who are competing this weekend!

[csuthrower04]

3/23/09

Dynamic Warmup

Hang Snatch 100lbs x 50 reps total (10,10,10,15,5)
Cheat Curl 135lbs x 50 reps total (10,10,10,10,10)

Complex x 5 sets @ 135:
RDL x 1
Bent Row x 5
RDL x 1
Bent Row x 5

#65 WFD
Stand x 8
1 turn x 5

Got reacclimated with the damn trig!!!

[Roger Crazy Wolf]

Don't forget to get some motivation from Louis Armstrong and Charlie Parker. :D

[csuthrower04]

3/24/09

Dynamic Warmup

Squat @ 225 x 10,10,10,10,10
F. Squat @135 x 10,10,10,10,10
Bench @ 185 x 10,10,10,10,10
Overhead Press @ 120 x 10,10,10,10,10

[csuthrower04]

3/26/09

Dynamic Warmup

50 pulls:
Hang clean 185 x 10,10,10
Caber Grip High Pull 10
DB Snatch x 10ea.

#22 hammer throw x 15

1 hr. of ultimate frisbee


3/27/09

Dynamic Warmup

Circuit x 3 sets:
Squat 225 x 10
Glute Ham BW x 10
Overhead Squat 100 x 10
Lateral Lunge 80lb x 10
Good Morning 185 x 10

Bench Press
225 x 10,10,10,10,10

Incline Press
135 x 10,10,10,10,10

Nosebreakers
75 x 10,10,10

[csuthrower04]

3/30/09

Dynamic Warmup

Hang Snatch
135 x 10,10,10
185 x 5

Cheat Curl
135 x 10,10,10
225 x 5

Pull Up 30 total reps (BW)

#28 WFD
Stand x 5
1 turn x 5
2 turn x 2

[csuthrower04]

3/31/09

Dynamic Warm Up

Back Squat
315 x 5,5,5
365 x 5,5
405 x 5

Front Squat
135 x 5,5,5
185 x 5,5
225 x 5

Bench Press
225 x 5,5,5
275 x 5,5
315 x 5


Threw Disc with the kids. Maybe 20 throws total. Fun Times!!

[csuthrower04]

4/6/09
Dynamic Warmup

Front Squat
185 x 6
225 x 4
275 x 2
315 x 2

Box Squat
365 x 6
405 x 4
455 x 2
455 x 2

Bench Press
275 x 6
315 x 4
335 x 2
355 x 2

Incline Bench
185 x 6
225 x 4
245 x 2
275 x 2

WFD Alternating #40, 30#, 20#
Braemar x 5 rounds
1 turns x 3 rounds

[csuthrower04]

4/14/09

Dynamic Warmup

Hang Snatch
135 x 2
155 x 2
185 x 2

Hang Clean
185 x 2
225 x 2
275 x 2

Some recent family issues have put training on a bit of a hold. However, I will be back on track after today!!

[csuthrower04]

4/15/09

Dynamic Warmup

Shoulder Circuit x 1 set:
Full can 10
Empty can 10
Lateral Raise
Rear Delt
Howdy
Y Raise

Front Squat
225 x 4,4,4,4

Box Squat
405 x 4,4,4

Bench
225 x 4
275 x 4,4

[csuthrower04]

4/20/09

Dynamic Warmup

Triple Ex Pull
135 3 x 3

Hang Snatch
135 x 2
160 x 2
185 x 2
205 x 2
225 x 2:)

Hang Clean
225 x 2
250 x 2
275 x 2
315 x 2

KB Swings
100lb 5 x 3

Bench Press
225 x 2
275 x 2
315 x 2
335 x 2
355 x 2

Incline Bench
205 x 2
225 x 2
245 x 2
265 x 2

Stone

Alternating #25 & #16 stone
Stand x 5

#16 stone
1/2 turn x 3
S. African x 3
Full Throw x 3

[csuthrower04]

4/21/09

Dynamic Warmup

Front Squat
135 x 2
225 x 2
275 x 2
315 x 2

Box Squat
225 x 2
315 x 2
365 x 2
405 x 2
455 x 2

Pull Up
BW x 2
BW+25 x 2
BW+50 x 2
BW+75 x 2

Circuit 4 sets:
Loaded Squat Jump x 3
Lateral Lunge x 10
Reverse Pushup x 5

#22 Hammer
1 wind x 5
2 wind x 5
3 wind x 5

[csuthrower04]

4/26/09

HWFD

Alternating #56 and #65

Stand x 5 rounds
1 turn x 5 rounds

Discus 2kg

Standing hip drive x 4
standing throw x 4
1/2 turn x 5
S. African x 5

I forgot how much fun it was to throw T & F implements!!!

[csuthrower04]

4/27/09

Dynamic Warmup

Low Pull x 2ea
135, 185, 225, 245, 275

High Pull x 2ea
185, 225, 275, 315, 335

Bench x 2ea
135, 185, 225, 275, 315, 335, 365

Incline x 2ea
135, 185, 205, 225, 245

1 arm DB Push Press 5 x 3

#22 hammer
2 wind x 3
3 wind x 8

#22 Oly style hammer throw
2 turn x 3
4 turn x 5 ( lots of fun again!!)

[csuthrower04]

5/26/09

Alright I'm back on track!!

Dynamic Warmup

Hang snatch singles:
135, 160, 185, 205, 225, 235

Hang Clean singles:
225, 250, 275, 315

Circuit 5 sets
A:1 Pull up x 2
A:2 Bent Row 135 x 2

Circuit 3 sets
B:1 Push Press 185 x 2
B:2 Low Pull 185 x 2
B:3 1 arm KB Swing 50 x 2ea.

Core Circuit 120 reps

Stone
#31
Hip Push x 5

Alternating #18, #16, #14
Stand 1 round
1/2 turn 1 round
S. African 1 round
Full Throw 1 round

#56 Wob
stand x 5
Spin x 5

[csuthrower04]

5/27/09

Dynamic Warmup

Explosive Squat Singles:
135, 185, 225, 275, 315, 365, 405

Explosive Bench Press Singles:
135, 185, 225, 275, 315

Circuit 3 sets:
1.) Loaded Squat Jump x 2
2.) Explosive Push up x 2
3.) 1 leg squat jump x 2 ea
4.) Lateral Pushup x 2ea
5.) 1 leg RDL x 2ea
6.) Incline DB Bench(L-R-D) x 2

#28 WFD

Stand x 5
1 turn x 5
2 turn x 5

[csuthrower04]

5/28/09
Dynamic Warmup

Low Pull Doubles
135, 155, 185, 205, 225, 245

Cheat Curls 4 x 3
135

Circuit 4 sets
A:1 DB Pick up Press 90 x 1ea
A:2 1arm snatch 100 x 1ea
A:3 1 leg RDL x 2ea

Ultimate Frisbee 2hrs

[csuthrower04]

5/29/09

Dynamic Warmup

Explosive Front Squat Singles
135, 160, 185, 205, 225, 245, 275, 315

Explosive Incline Bench Singles
135, 155, 175, 195, 215, 235, 255

Circuit 5 sets:
1.) Loaded Squat Jump x 2
2.) RDL 185 x 4
3.)Barbell T Pushup x 4ea
4.) 1 arm Military Press x 2ea

#22 Hammer x 10
#56 WFD
Stand x 5
1 turn x 3
2 turn x 2

One week to Greenville!!

[csuthrower04]

6/1/09

Dynamic Warmup

Hang Snatch Singles
135, 145, 155, 165, 175
Hang Clean Singles
185, 195, 205, 215, 225

Circuit 5 sets:
Loaded Squat Jump x 2
RDL 185 x 2
Bent Row x 2

Stone
#32 Stand x 5
Rounds of 18, 16, 14
Stand x 1 round
1/2 turn x 1 round
S. African x 2 rounds

#56 WOB
Stand x 5
Spin x 3

[csuthrower04]

6/2/09

Dynamic Warmup

Explosive Squat Singles
135, 185,225,275,315,315,315

Loaded Squat Jump
95lb 5x5

Circuit 3 sets
Explosive Bench Press
135 x 5
DB Chest Toss 60 x 3

#22Hammer
3 winds x 8

#56WFD
Stand x 3
1 turn x 3
2 turn x 3

Threw like s@(t today. I hope this isn't a sign of things to come on Saturday!!

[csuthrower04]

6/3/09

Dynamic Warmup

#18 stone x 3
# 56 WFD x 3
#28 WFD x 3
#22 Hammer x 3
# 56 WOB x 3

This was my final training day before Greenville, and I'll have to say that I'm not encouraged by what I saw. However, its amazing what can come from 2 recovery days.........

[csuthrower04]

6/8/09

Dynamic Warmup

Hang Snatch x 2
135
145
155
165
175
185

Circuit 5 Sets:
Push Press 135 x 2,2,2,2/185 x 2
Bent Row 155 x 2,2,2,2/185 x 2
RDL 185 x 2,2,2,2,2

Still Recovering from Saturday......

[csuthrower04]

6/9/09

Dynamic Warmup

Box Squat x 2
135
225
275
315
365
405
455

Zercher Lockouts x 2
135
185
225
275
315
365

Bench Press x 2
135
185
225
275
315
335

Incline Bench Press x 2
135
155
185
205
225
245

[csuthrower04]

6/11/09

Dynamic Warmup

Hang Clean x 2
135
185
225
245
275

Deadlift x 2
225
275
315
365
405

Ultimate Frisbee 1.5 hrs

6/12/09

Dynamic Warmup

Ulitmate Frisbee 1 hour

The rest of the workout was cut short due to a forearm to the face that deviated my septum. S*&t happens....

[csuthrower04]

6/15/09

Dynamic Warmup

Stadium Sprints & Jumps x 3 sets of each

Hang Snatch
145 x 2, 155x2, 165 x 2
175 x 1, 185 x 1, 195 x 1

High Pull
185 x 2
205 x 2
225 x 2
245 x 2
275 x 2

Circuit 3 sets:
Bent Row 225 x 2
RDL 225 x 2
1 arm clean x 135

Braemar:
#32 x 5
Alternating 18 and 32
5 rounds

[csuthrower04]

6/16/09

Dynamic Warmup

Box Squat
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 2

Zercher Lockout

135 x 2
185 x 2
225 x 2
275 x 1
315 x 1
365 x 1

Bench Press
275 x 5,5,5
225 x 10,10
185 x 20

Basketball 30 minutes

[csuthrower04]

6/18/09

Dynamic Warmup

High Pull
275 x 3,3,3
225 x 6,6
185 x 12

Bent Row
185 x 5,5,5
160 x 10,10
135 x 20

RDL
225 x 5,5,5
185 x 10,10
135 x 20

2 hours of Ultimate Frisbee

6/19/09

Dynamic Warmup

2 hours of Ultimate Frisbee

Front Squat
185 x 5,5,5
165 x 10,10


Incline Bench
185 x 5,5,5
165 x 10,10
135 x 20

Hamstring Snapdowns x 100 reps total
Standing Military Press x 100 reps total
DB Nosebreaker x 50 reps total

[csuthrower04]

6/22/09

Dynamic Warmup

Hang Snatch
175 x 3,3,3
155 x 6,6
135 x 12

RDL
225 x 5,5,5
185 x 10,10
155 x 20

Bent Row
185 x 5,5,5
155 x 10,10
135 x 20

Pullups x 25
Step up x 50

Ultimate Frisbee x 1.5 hrs

[csuthrower04]

6/23/09

Dynamic Warmup

Squat
365 x 5, 5
405 x 5
315 x 10,10
225 x 20

Bench Press
285 x 5,5,5
235 x 10,10
195 x 20

Military Press 100 x 50 reps total
Glute Hams X 50 reps total

[csuthrower04]

6/25/09

Dynamic Warmup

Triple Ex Pull
225 x 3,3,3
185 x 6,6
135 x 12

Reverse Pushup 100 total reps

Ankle Flicks 100 total reps

I've been kind of farting around and putting off throwing. That all changes at 630 in the AM........

[csuthrower04]

6/26/09

Dynamic Warmup

Incline Bench Press
195 x 5,5,5
175 x 10,10
145 x 20

Overhead Squat w/ empty bar
100 total reps

Ultimate Frisbee x 2hrs
Basketball x 1hr

So maybe one more day of farting around........

[csuthrower04]

6/29/09

Dynamic Warmup

Rotator Cuff Circuit 2 sets

Hang Snatch
185 x 3,3,3
160 x 6,6
140 x 12

Dead Lift
315 x 5,5,5
225 x 10,10
135 x 20

6/30/09

Dynamic Warmup

Squat
225 x 100 total reps in a total of 9 sets

Bench Press
185 x 25

[csuthrower04]

I'm still here. I have been training on a regular basis, but due to some minor knee issues it hasn't been any type of training worth reporting. However, i have an appointment next Weds. and hopefully I will be back on track....

[csuthrower04]

9/1/09

Decided to get off my ass and take a shot at qualifying at the Charleston Games.

Dynamic Warmup

Triple Ex Pull
135 3 x 2

Hang Clean
135 2,2
185 2,2
225 2,2

Caber Grip Low Pull 225
6 x 2

Db Snatch s/s with Zercher T Lunge
1ea direction of ea.
40 sn, 100 lunge
50 sn, 100 lunge
60 sn, 100 lunge
70 sn 100 lunge
80 sn, 100 l
90 sn, 100 l

Explosive Pull up x 2 s/s with Bent row press
6 sets

Db Hammer winds x 5 ea direction

40lb
50lb
60lb

32lb Stone
Chest push x 5
Hip Drive x 3
Stand x 5
Step through x 5

[csuthrower04]

7/2/09

Dynamic Warmup

Explosive Front Squat
135 x 2,2
185 x 2,2
225 x 2,2

Explosive Squat
225 x 2,2
275 x 2,2
315 x 2

Explosive Bench
185 x 2,2
225 x 2,2
275 x 2,2

Push Press
100 x 2,2
135 x 2,2
185 x 2,2

# 62 WFD
Stand x 3- 16'
1 turn x 3- 22'
2 turn x 3- 26'+

Not a bad day for me. I am starting to get a little excited about C-Town!!

[csuthrower04]

9/6/09

Dynamic Warmup

Hang Snatch
135 x 1,1
160 x 1,1
185 x 1,1

Close Grip High Pull
185@ 6 x 1

Circuit 1 x 5 sets
A:1 Explosive Pullup x 2
A:2 Front Squat Step Up x 2

#18 stone
Upper Push x 3
Hip Push x 3
Stand x 3
1/2 turn x 3
Full Throw x 3

[csuthrower04]

9/7/09

Dynamic Warmup

Front Squat
135 x 1,1
185 x 1,1
225 x 1,1

Back Squat
225 x 1,1
275 x 1,1
315 x 1,1

Bench Press
185 x 1,1
225 x 1,1
275 x 1,1

Incline
135 x 1,1
185 x 1,1
225 x 1,1

Circuit x 4 sets:
Lateral Box Jump x 2
Squat Jump x 2
Explosive Push Up x 2
T Pushup x 2

#28 WFD
Stand x 3
1 Turn x 3
2 Turn x 3

#62 WFD
Stand x 3
1 turn x 3
2 turn x 3

[csuthrower04]

9/8/09

Dynamic Warmup

Power Clean
135 x 1,1
185 x 1,1
225 x 1,1

C Grip High Pull
s/s with Step Up
HP: 135 x 1,1 185 x 1,1 225 x 1,1
Step Up: 135 x 2,2 185 x 2,2 225 x 2,2

Pullup
s/s Bent Row
6 x 2
Bent Row @ 185

#32 Braemar x 5
#18 stone
Stand x 3
1/2 turn x 3
Full throw x 5

[csuthrower04]

9/9/09

Dynamic Warmup

Squat singles ending at 405

Overhead Squat Singles ending at 175

Bench Press Singles ending at 335


Felt like S*&$ today, so I stopped there. I am gonna take it easy for the rest of the evening and maybe do a little light throwing tomorrow.