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TRAINING LOG: Jon Hereth

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jonhereth View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 5/29/15 at 1:24pm
5/28/15

30 yd sprints x 10.. Decidingly slow and unathletic. My 4 year old did run almost half a mile though. Kid loves to be fast haha

5/29/15

DE Lower

Did some transfer training

SSB Box Squats 2" below parallel - ultra wide
335 x 2

Depth Box Jumps 42" x 1 - vid on FB

8 Rounds. Felt snappy. Good day
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/15 at 7:05am
5/30/15

Went on a hike. 11 miles. My feet...

5/31/15

Threw. It was bad. My feet still hurt.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/15 at 1:40pm
6/1/15

Mid Thigh Pulls up to:
405 4x2
Power pulls from floor - up to shoulder level
315 8x1
365 4x1

Incline Press
225 5x5

Pendlay Rows
315 3x5

Lat Pull
3x10

Elbow is feeling better
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/15 at 1:32pm
6/2/15

Throws

L Hammer x 15 - Best of 107, most around 104. Not horrible but not great

Braemer x 8. Best of 36+

Not a bad day
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/15 at 1:27pm
6/7/15

L Hammer x 10. Terrible. Best of 102.

6/8/15

HWFD x 6 - Not bad worst of 32, best of 35. Huge thumb blood blister haha

Braemer x 5 - Great day here. First throw was 36, then went 38, 39,39 and then 40'7". PR. Pretty happy with this

LWFD x 2. Thumb hurt like hell. 71 and 75. Felt good. More was there.

L Hammer x 8. Better day here. Best of 110.

More Hammer and sheaf tonight and then rest until KC
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/09/15 at 8:21am
6/8/15

PM Throws

L Hammer again x 15ish. Best was 111. Not a PR but at least i feel like i know how to throw hammer again.

LWFD x8ish. Wanted to get a couple of extras cause my thumb hurt so bad earlier in the day. Best was 74+. Couple more things I need to put together but I think on a good day, 80 can be there in a games. At least 70 has been automatic now.

Sheaf x 10 pulls.

Done till KC this weekend.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/15 at 1:41pm
KC Scottish Festival Write-Up

Have been really excited for this one as this is my home town games. It has been raining and wet all week and the games are held in a park near the river so there was a scare that it might be cancelled due to flooding, but the weather held out. We had some drizzle but over all it was a good day to throw.

Braemer - New KC rock, last year the Braemer was 17lbs so we found a new 22.4lb rock. Thought maybe I would be able to PR it but ended up with 39'6". This took first and went 39'5" and 39'7" on extras. 1st

HWFD - Loved this weight. PR'd with this same weight last yr(yay D handles) Went 38'11"a huge PR. 1st

LWFD - Another D handle. Best was 75'1" which took first but only because Scott Hutchinson found a huge throw. Never felt like i got a good pull and then we found out later the chain was 2 in short. More is there. 1st

L Hammer - 109'8" About avg for me. Need to get better at keeping my arms long. Scott went 120.

Caber - Flipped the qualifying caber on my 3rd attempt(barely... Think they called it a 930 but that was pretty generous). Scott and I were the only ones to turn the qaulifing caber. I got 70 degrees on the scoring caber and Scott turned it once. It was a big fat stick. Still a huge week point in my game but my timing is starting to get a little better. 2nd

WOB - Went in at 13' and smoked it. Made 14 on my second pull and then went out at 15' This took 3rd.

Sheaf- This felt better today. Ended with 26' with 20# bag. Had a few good pulls at 28' Scott smoked 30' Impressive to watch. 2nd.

Great day, great games. Scott and I tied for first, and then tied again on count backs as we both had 3 firsts, 3 seconds and a third. So the deciding factor was the Caber and he got me on that. It was awesome to throw with good friends and make new ones. This A class had alot of talent it and I've never seen such big 190 and C classes. I think both had 15 competitors in them which is great to see. All in all 2 lifetime PRs in the weights, and season PR in the sheaf. I need to continue to improve my hammers and then continue get my caber and height events sorted out. Huge shout out to Doug MacDonald for a great games. Awesome to watch Ryan and Shane to continue to battle against each other and get a chance to throw against Scott. Gotta keep working. Joplin next week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/15 at 7:20pm
6/15/15

L Hammer x 25ish

Tale of two hammers here.. First 10 were traditional three winds and I was all over the place. From high 90s to a best of 103. Then I decided to slow it down and throw with two winds to help with the release. First throw was 107 and it just got better from there. Last 10 were all over 110 with several over 114 and a practice PR of 118'5" which is a huge PR. Pretty happy with this and hope i can get more consistent.

Sheaf x 10 pulls. Feeling more consistent.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/15 at 7:19am
Joplin Write Up

Woke up early that morning and made the 2 hr drive to Joplin to compete in the 3rd games in the SGL Heartland circuit. I started hydrating early as I knew it was going to be HOT!! 6 of us in the Men's A group and we opened up with WOB.

WOB- Cleared 14 on my first throw and that won it so decided to go straight to 15'6" for a PR. Hit the bar 3x. Should have had this. Not making excuses, however the ground was extremely soggy - almost like throwing off of a sponge - and it was hard to generate force. This would go on to plague alot of ppl throughout the day. As a point of reference during WOB the ground was so soft that the implement would completely bury itself in the mud and we had to use a pry bar to get it out haha.

Braemer - Great stone. Went 38+.
Open - Another great stone - 48'1" 3 in short of my PR.
HWFD - 35+. The soft ground really affected this one. Felt like I sunk 2 in into the ground every time my feet hit haha.
LWFD - Soft ground got me here too. Still managed a PR of 77"7'. Would have liked to see what that throw would have went from a hard trig.

Caber after this. Think everyone flipped the qual stick. And then managed to drop my first pick on the scoring stick, due to the mud and then managed two 11:30s. Nice to finally flip a scoring stick this year.

Sheaf. We threw the 16lb bag and I managed to tie last years PR of 30'. Felt pretty good about this.

H. Hammer. Pretty drained by this point. Hot hot day. 86+

L. Hammer. See above. 107+

All in all a good games. It was really hot, but I felt like a threw pretty well and came away with the win. As always great to throw with the guys and see everyone in a community that doesn't have an equal. Thank you to Joey and everyone for putting on a great games. Have some time now to train, try to build up some strength again and keep working on that hammer...

The grind never ends..
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/15 at 8:07am
Nice throws man! Your weights and stones are really coming along!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/15 at 8:59am
Thanks Jeff. Braemer and the weights are really the only thing I feel consistent on and like I have a clue what I'm doing haha. Everything else still feels like I'm learning how to walk. But I guess that means with time and patience there is lots of progress to be made :)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/15 at 3:29pm
6/22/15

Actually got some training in today.

High Pulls from the floor up to:

315lbs 5x2

Floor Press -
205lbs x5
245lbs x5
275lbs x5 <- heaviest I've pressed since my elbow dislocation. No pain and minimal instability

Incline DB Press
70s 2x15

Pullups - Narrow grip. Also first time I've done pullups since my elbow.
10x3
Band pull aparts
5x20

Strap rows
5x10

Good workout
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/15 at 7:04am
6/23/15

AM Work Capacity and Body Composition Enhancement. (makes it easier to do if I dont call it cardio)

400m x 4. First was the worst at 1:52. Got progressively faster and my last one was 1:32. 2min rest in between each.

DE Lower over lunch today
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/15 at 1:35pm
6/23/15

DE Lower

Did a wfd first turn followed by a sprint. Really like these and felt like it forced me to get my left foot down quick and shift the weight over to it in order to generate power into the sprint. The proof will be in the pudding but I think these will help alot. 5x L and 5x R.

DE Squats
up to
315 10x2 EMOM -Tried to make these as fast as possible

3 rounds of:
Single leg SLD
135lbs x 5 per leg
Leg Curl Sliders. x 15

Holy Hamstrings..

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/15 at 1:17pm
6/24/15

Conditioning:

Tempo Sprints: 50 yard sprint, followed by 10 pushups, 10 bodysaw planks, 10 side plank bumps per side

10 rounds, 30 sec rest in between each round.

94 degrees + turf = heat index of 1000000 and turf burn on my elbows

Good day
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/15 at 1:31pm
I like 400 and 800m sprints, brutal but they work imo.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/15 at 7:03am
Agreed sir.

6/27/15

RE Upper

Rot med ball throws
3x3

Incline DB press
90lb 5x5

5 rounds of:

Incline bench rows
60lb x 10
Curls
40lb x 10
Pushups x 20

Conditioning
400m jog 200m walk x 4

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/15 at 1:38pm
6/29/15

ME Upper

Snatch grip High Pulls from floor

275lbs 5x2. Got them all to about shoulder level

Floor Press
225lbs x 3
265lbs x 3
295lbs x 3 - Elbow was shaky but felt pretty strong.

Pullups
5x4

Strap Rows
5x10

Band pull aparts
5x20

DB 90/90s
25lbs 5 x10

Good day

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/15 at 1:08pm
6/30/15

AM
3/4 mile run

Lunch:

Contrast/Transfer Training sets

CAT Deadlifts - 325 x 3
with
Broad Jump - 8' min

10 rounds

Single Leg SLDL
185lb x 5
3sets per leg

Strap leg curls
3x10

DOMS meet hamstrings, hamstrings, DOMS.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/01/15 at 1:25pm
7/1/15

Stone Throws

From the front no reverse x 3
Front the front reverse x 6 - all were around 42-43
Glide x 6 none under 45 and top two at 48+

All in all pretty happy with this, esp considering how sore my hamstrings are from yesterday. My glide still isn't super consistent, I am working on trying to keep my shoulders low and my hips high through the glide until i hit my power position and then explode with my chest and head up. If i can put all of this together i know 50+ is there.

Tried to throw some heavy hammer, but my home made weights hammer kept exploding. I really need to get a heavy.

Good day...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 2:41pm
7/6/15

Stone throws over lunch

STands x 10 - best of 46- most were 43-44

Glide x 5- Best of 46, but ran out of time. Felt slow

Nothing to brag about but getting some reps
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 3:31pm
Hammers:

  • Wide Right (assuming right handed throws)
  • Everything's a push, never pull.
  • Look at tons of Jake Sully's vids
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 4:50pm
Yea Sully's vids have helped a ton and are super informative. what do you mean by wide right? never heard that before..
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/15 at 8:26am
On your winds (last one especially. Start there.), focus on PUSHING the hammer out wide to the right and down. Then sweep it through the bottom (still pushing) and push it up to release.

The extra orbit width really adds some snap to the head speed and makes the hammer carry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/15 at 1:29pm
7/72015

Light Hammer x 15ish

Most were low 100s, best of 104. Pretty blegh about this. Need this to be what my heavy hammer practice looks like, not my light. Measured the handle and it was just under 48" so idk how big of a difference that makes but it made me feel a little better.

Stones
From the front x 5 - 44-46'

Glide x 8 - Last five were all 47ish. Not PRs but more consistent at least.

Getting in the reps
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/15 at 2:36pm
7/8/15

Raining = no throws

High Pulls from the floor
up to 365lbs 8x1

Power Cleans 225lbs 5x3 as fast as possible

Floor press up to:
225lbs x 5
275lbs x 3
315lbs x 3
185lbs x 25

Pull ups 8x3
Inverted rows 3x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 3:43pm
6/9/15

LWFD x 12

This not practicing WFD has been working
Worst was 71- Last 8 were over 75 with the top 3 being 78,78,79

Still need to work on getting my left foot down quicker and sprinting the trig and not spinning out the side..

But getting there
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 4:11pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 5:49pm
Originally posted by jonhereth jonhereth wrote:

6/9/15


I'm more interested in how you were able to go back in time! 

lol Good throws dude!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 8:06pm
Chewing up some box on the first turn.   Bombs though!!
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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