TRAINING LOG: Sean Betz

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Posted: 4/11/12 at 12:59pm

Looking back over that long-winded spiel, my actual answer is "I think I'm going to get more out of less this year."

Sorry for the clutter, big boy

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Posted: 4/12/12 at 2:33am

Sean wrote:

Looking back over that long-winded spiel, my actual answer is "I think I'm going to get more out of less this year."

Sorry for the clutter, big boy

Hahaha...that was good info though.

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I have very few social interaction skills, so I just throw stuff instead.

Sean Betz

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Posted: 4/16/12 at 9:13am

Last Friday - Throwing

Light Hammer day - Haven't done 1 winds since I started like 10 years ago. Decided to do these to work on release and get my right foot and ankle working right

Alternate 14lb and 16lb best of 115(14lb) 113(16)

1 winds x3 sets

full throws x 6 sets

4 full throws w/16

20# Braemar Stone throw x10

15.5# Open Stone throw x6

Monday Lifting

Hang Snatch Pull / Hang Snatch

all singles

205/154, 225/176, 255/198, 275/209, 275/220, 295/231, 305/245, missed a few around my PR

Front Squat w/ Bands 185 for a few sets of 2, didn't feel these today

Muscle Clean and Press up to 286

Sean Betz

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Posted: 4/20/12 at 7:29am

Wednesday Throwing

Overhead Throws x 4 w/ 15lb stone

Standsx6

Fullsx4

56fdx6

28fdx6

22hammerx6

16hammerx3

Kind of had my own little backyard games

Friday lifting

Muscle Snatch

110x3, 132x2, 154x1, 176x1, 187x1, 198 for 3x1

Front Squat

198x5, 248x4, 292x3, 334x2, 354x1

Push Press

154x5, 198x4, 220x3, 264x2, 274x1, 284x1, 294x1, 304x1, 314x1, 324xmiss out front

1 leg squat, landmines

Sean Betz

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Posted: 4/24/12 at 8:59am

Sunday Workout

had only 45 minutes before my bootcamp

Power Clean from blocks+hang clean combo 1+1

154, 198, 220, 242, 264, 275, 286, 297, 308

5x1 of just hang cleans at 319

average band assisted deadlifts

315x3, 405x3, 495x3, 565x3

Tuesday throwing

overheadx4

braemar 20lb stonex6

open stonex4

28fdx6

16hammerx7

3 stand 56wob, 3 spin to test out foot and ankle, didn't hurt the ankle so we'll see about this, will probably stand at Sacramento

Sean Betz

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Posted: 5/01/12 at 7:06am

Last Wednesday

Hang Snatch warm=up to 176x1, 187x1, 198x1,187x1, 198x1, 209x1, 198x1

Front Squat 154x5, 198x4, 220x3, 245x2, 286x2

Push Press 154x5, 198x4, 220x3, 245x2, 255x1, 265x1, 275x1

Sacramento Games

Braemar 40'2, tie w/matt for 2nd - no lift

Open Stone 49'3" - 4th - bad, this is the event I felt best about and did my worst, was throwing much further in warm-ups, opened up early and got excited, need to be patient and lift

56 fd - 42'8" - 3rd - good start feeling some positions

28fd - 81'6" - 2nd - ok, was rushing stuff need to feel both sinks

22hammer - 109+ - 1st - the event I was most worried about I did my best at - starting to feel some good positions again, need to get my head out of the way on 2nd wind

16hammer - 126'9" - 1st - not great, every throw felt completely different was pulling in at release. I need to get longer on 2nd and third. Had a great practice last tuesday with it so its there

56 WOB - 16 standing - 6th - tried spinning on last attempt at 17. Was a little worried about my ankle, so I only spun on last attempt. Was fairly close on 17 standing on the first 2 attempts. Was not sinking on the way back through like in warm-ups and 16 feet.

Caber - 80degrees - 4th - felt decent w/pull but still can't run w/my ankle or at least my head was holding me back

Overall - 2nd

All in all a decent games to start with. Felt some good positions in the weights and hammers. Was happy that my ankle held up and I have some marks to start from. For those that are disappointed with their throws at Sacramento just know that it is tough to throw those weights and hammers real far. A very legit place to compete.

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Posted: 5/01/12 at 8:09am

Very nice start to the year.

Sean Betz

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Posted: 5/01/12 at 11:55pm

Thanks, man. Nothing big by any means but it's good to get a games in. Hope to have a decent start and a strong finish. Last year was a strong start and an average finish.

Yesterday's workout speed day

Hang Snatch high-pull warmed up to 6 sets of 2 w/275

Band-assisted average band deadlift 495 for 8 sets of 1

glute ham raise 3x8

Sean Betz

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Posted: 5/02/12 at 10:52am

Wednesday lifting(light)

Muscle clean to push press 132x3, 154x2, 198 for 6x1 supersetted with

50lb med ball push throws for height 6x1, finally hit the ceiling in our building 3 times, this is something I set a goal for the month of April and I did it on May 1st

Front squat 5x2 at 198

Sean Betz

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Posted: 5/07/12 at 8:17am

Saturday Texas Games

Braemar 40'11 - 3rd - very average, still not hitting what I know I can

Open Stone 49'10 - 3rd - again was throwing far in warm-ups and not staying on my right and turning the right foot hence the facebook photo during the comp. needs much improvement

56fd - 39'3" - 4th - not good, took two warm-up throws that felt great and then just forgot how to throw the thing

28fd- 86'6 - 2nd - pleased with this. Feeling a decent sprint again. Getting better

22hammer - 112'8 - 2nd - after a 30minute delay with a broken hammer Dave Barron comes out and beats me by 4 inches. This man is a gamer

16hammer - 135'10"-2nd - decent throw. I was back to an old habit of slowing down a bit on my last wind. I felt like I was getting longer and countering well so this is good. Obviously this is a flyer hammer. Matt V. pulled a big 137 in round 2.

Caber 80deg - 4th - still not running well with decent pulls at the end. I have in my head what I want to do, now just being able to execute it

Sheaf - 30' standing- 2nd - freaking Matt beat me on his last throw at 32' when it seemed like he wouldn't. Matt V. had a fantastic day so I wasn't suprised

56WOB - 16 - standing - tied for 2nd with Master's competitor Dave Barron technique felt better than last week. Was a little closer to clearing 17. Everyone was tired after doing 8 events in 2.5-3hours. Didn't hurt Andy as he vaporized 18 feet.

Overall 3rd - Andy got me by a half point for 2nd, he had a great games. All in all made some improvements in some areas hit some good marks in the hammers and 28 and had a great time throwing under the lights.

Sean Betz

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Posted: 5/09/12 at 7:56am

Tuesday Lifting

Front Squat warm-up to 289 for 6x2, then 311 for 1x2

Push Press warm-up to 220 for 6x2, then 264 for 1x2

Wednesday lifting

Muscle Snatch warm-up to 187 for 3x2, then 198 for 1x2

Hang Clean warm-up to 308 for 3x2, then 319 for 1x2

Reverse Band Average deadlift worked up to 615x2

Dimel Deadlifts 3x10 w/132

Sean Betz

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Posted: 5/23/12 at 4:29am

Need to update log

worked out a couple of times and threw a couple of times before Albuquerque. Rested from wednesday on. Felt a little flat

Albuquerque

Braemar 22# = 40.5 - 5th place - not an easy braemar, some good braemar throwers there

56fd - 40.5 - 5th place - hit the trig on 2nd throw that I felt a good sprint, needs improvement

28fd - 84.1 - 3rd place - blocked off huge, decent sprint, good throws coming

22hammer - 109.9 - 3rd place - much more here, every throw felt different

16hammer - 135.5 - 2nd place - slowing down on 3rd wind, had a decent pull on the 3rd throw

56WOB - 16' no misses standing - 6th place - not reaching far enough back to hit 17'

sheaf - 30foot - 3rd place - ok, had more just couldn't dial it in

caber - 3rd place 1pm toss - pulls are feeling good, able to start running a little

4th place overall tie w/Dan Williams who is turning into a good all arounder

Not unhappy with this based on 3 american records falling by Dan and Matt. The last two years I have had good consistent games with no huge throws. That isn't cutting it for the overall. I have 8-10 weeks before worlds and plan on changing that. I have been training from 6 am to 7-8 pm most days with an hour here and there to train. I need to schedule time. I will make it happen.

Sean Betz

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Posted: 6/12/12 at 8:16am

I apologize, I haven't kept my log in a while. I have been very busy at work. Basically 6 am to 7:30 pm with a few breaks here and there. I have been working out and throwing instead of getting online. Felt a bit overtrained and fatigued. Need to scale things back a little. Can't do what I used to do at 30, now that I will be 36 in a few weeks. Learning my lesson with that especially training on my feet all day with clients.

Salt Lake results

Braemar 23# - 38'10" - 2nd

Open Stone 16.5# horrible shape - 49.5" - 2nd

56fd - 43'10" - 2nd - ryan stewart hit 44 in comp and then a huge 46' pr in extras

28fd - 80'1 - 3rd - had 90+ in warm-ups, the downhill trig messed me up, should of been a big day here. Missed a big opportunity with a great 28 implement.

22hamm - 110 - 1st - lead head

16hamm- 136+ - 1st - half-moon head

56WOB - 17' - 2nd - spin - wanted to practice this since I'm going to battle Zolk, McKIm, POck, Vincent, etc. next weekend and needed to practice it

Sheaf - 28 feet - 2nd, did a 16# sheaf for money in an open comp, 1st in this cleared 34, took 3 attempts at world record 39foot something, had one that went 38

Caber -12:00- 1st - 19'3"- 115, they said 130# but it wasnt, caber is feeling good. The new technique is working for me

Overall - 1st, Dan W. 2nd, Odden 3rd, Stewart 4th, Bell 5th, Odden and Stewart had very good days. Odden is throwing real well right now and he is reportedly even leaner than KO. Stewart had some PR's in the 56fd and hammers. Dan Williams stones are getting good.

All in all had a fun weekend. I love the Salt Lake Games. One of the top venues/fields in the country. Was Ok with performance even though I felt fatigued and overtrained a little.

Sean Betz

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Posted: 7/25/12 at 5:09pm

Wow its been awhile. Well I have been training real hard, just not logging. Had an artillery shell firework turn on its side and hit me while I was sitting in a lawn chair and blow up on my leg and blow up my jean shorts. Set me back a little, had some 2nd degree burns but survived. Didn't slow me down too much. Just had to be careful to not get infected. I was really gearing up for a 2 week trip to Scotland. I canceled my ticket the day before. It was in question whether or not I had a sponsored room(after I canceled my trip it got confirmed), their have been at least 7 games canceled in Scotland due to rain, and I can't leave my wife and boys for two weeks anymore. Too much to risk not making money and spending money. I am realizing that this part of my career may be over unless its a paid trip. Too much to risk if I'm training 8-12 clients a day and giving that up for 2 weeks to make the same or slightly less money. Much worse than that if any get rained out.

My training split has looked like this

Snatch day- hang snatch and or snatch pulls, front squats w/chains, glute ham raise

rest a day or two

Weights for distance 6-10 throws each, warm-up w/ 16lb indoor shot open stone

rest a day or two

Push press w/ chains, incline fat bar press w/ miscellaneous pulldowns pullaparts

rest a day or two

hammer 14lb and 16lb, sometimes the 22, warm-up w/16lb indoor shot open stone

rest a day or two

Clean day - power snatch warm-up, power clean for 6x2 at about 75-85%, front squats

next day

Push press, fat bar incline

doing hammer winds w/spud straps every other day or so w10-15lbs, working on some old things

I have 7 big games left and hope to do well. I know I have some big throws in me and I'm starting to feel some old positions again in some of the events. In fergus in 3 weeks it will be my 8th Worlds. I have a 6th, 4th, 3rd, 3-2nds, and a 1st place. I'd love to place in the top 5 again with this crowd.

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