TRAINING LOG: Boaner
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Topic: TRAINING LOG: Boaner
Posted By: boaner
Subject: TRAINING LOG: Boaner
Date Posted: 10/27/10 at 2:33am
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I am trying to get back after and am hoping that posting workouts will keep me motivated. I could only dream to keep up with all of you beasts!! 10/24: Dynamic Warmup Circuit Core: High pulls: 15 sets of 2 @335 on 1 minute go's Weighted Pullups: 15 sets of 2 @20lbs on 1 minute go's Metabolic Circuit: 3 Sets: KB swings with 90 deg turn x 10 Modified Bubka x 5 RDl 225 x 10 Ultimate Frisbee for 1 hour 10/25 Dynamic Warmup Circuit Core: Zercher Squat 15 sets of 2 finishing @ 365(+10 ea. set) on 1 min. go's Incline Bench 15 sets of 2 finishing @ 275(+10 ea. set) on 1 min. go's Metabolic Circuit: 3 sets: 1 leg jumps for distance x 30m ea. Upright KB Row x 10 Landmine x 10 10/26: Acitve recovery day: Dynamic Warmup Circuit x 2 Shoulder Stability Circuit x 2 Static Stretch routine x 2 |
Replies:
Posted By: C. Smith
Date Posted: 10/27/10 at 5:08am
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Great! Thanks for logging!
------------- |
Posted By: Sutherland
Date Posted: 10/27/10 at 5:34am
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You better keep this up, I want to see what your up to. I hope to throw with you soon. Or we could just go to the beach, cause that worked so well last time. Shane |
Posted By: boaner
Date Posted: 10/27/10 at 5:55am
| No beach for us!!!!!!!!! |
Posted By: boaner
Date Posted: 10/28/10 at 12:13am
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10/27/10 Dynamic Warmup 1 set Core: Snatch 15 sets of 1 @205 on :90 sec go's Metabolic Circuit 3 Sets: Alternating Triple Jumps 30m Pull up &nbs p; &nbs p; 5 Around the World & nbsp; 10 100 plate twists with a 45lb plate |
Posted By: boaner
Date Posted: 10/29/10 at 1:51am
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10/28/10 Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: Front Squat 15 sets of 2 finishing @345 (+10 each set) on :90 sec go's Bench 15 sets of 2 finishing @325 (+10 each set) on :90 sec go's MC 3 sets: Knee tucks 10 1 arm KB Low Pulls 10ea Short day due to a JV game. We hit the road for a game on Friday so I guess I'll chalk that up to a recovery day. |
Posted By: boaner
Date Posted: 11/01/10 at 7:28am
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10/31 Dynamic Warmup 1 set Core: High Pull 15 sets of 1@ 355 on :90 sec go's MC 3 sets: One Leg Hop 20m ea. Pullup 5 20k KB swings with a 180 deg turn 10 20k KB Ab twists 100 #32 braemar x 10 |
Posted By: boaner
Date Posted: 11/02/10 at 11:17pm
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11/1 Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: Zercher Squat 15 sets of 2 ending @ 385(+10 each set) on :90 sec go's Incline Bench 15 sets of 2 ending @280(+10 each set) on :90 sec go's |
Posted By: boaner
Date Posted: 11/04/10 at 3:11am
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11/3 Dynamic Warmup 2 sets Core: Close (caber) Grip high pull 15 sets of 2 @ 185 MC: Push-pull circuit close grip bench press (225) Pull up (bw) ascending in sets up to 10 sets (ex:1,1/ 2,2/ 3,3/......10/10) Kind of out of it today so I took it easy. Have an away game Thursday so I won't get to hit it again till friday. |
Posted By: boaner
Date Posted: 11/09/10 at 1:42am
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11/8 Dynamic Stretch 1 set Shoulder Circuit 1 set Core: High Pull 12 sets of 1 @ 365 Pullup 35 total reps MC 3 sets: KB Wood chop (20kg) 10 Around the world (45lb) 10 total T Lunge (45lb) 10 total |
Posted By: boaner
Date Posted: 11/12/10 at 1:52am
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11/11 Dynamic Stretch 2 sets Ab circuit 100 reps Core: Cheat Curl 5 sets of 3 @ 225 Low Pull 5 sets of 3 @ 225 Pullup 30 total Circuit 1 3 sets: KB (20kg) Woodchop w/ 180 deg turn 10 1 arm 1 leg KB Bent Row (20kg) 10 ea Alternating Triple Jump &n bsp; &n bsp; 40m #32 Braemar x 10 #32 Stone overhead x 10 |
Posted By: boaner
Date Posted: 11/13/10 at 1:26pm
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11/12 Dynamic Stretch 1 set Core: Squat 12 sets of 2 ending @ 455 Incline Bench 12 sets of 2 ending @ 285 Circuit 3 sets: Base Jammer 10 RDL (225) 10 Plate Pulldown 10 WFD standing throws using a KB (20kg) x 12 |
Posted By: boaner
Date Posted: 11/15/10 at 11:51am
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11/15 Dynamic Stretch 1 set Core: High Pull 10 sets of 1 ending @ 405 Bent Row 6 sets of 5 @ 225 Circuit 3 sets: KB (20kg) squat jumps 10 1 leg hops &n bsp; 20m ea. Plate woodchops 10 Mixed abs &am p;nb sp; 200 reps WFD using a 12kg KB: Standing x 5 1 turn x 5 2 turn x 5 |
Posted By: Sean Betz
Date Posted: 11/16/10 at 3:12am
| I like your workouts. You focus on the quality lifts. Keep it up. |
Posted By: boaner
Date Posted: 11/16/10 at 3:49am
| Thanks man. The truth of the matter is that my free time is limited so I gotta get in what I can when I can. |
Posted By: boaner
Date Posted: 11/16/10 at 1:34pm
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11/16 Dynamic Stretch 1 set Mixed abs 100 reps Core: Zercher Squat 10 sets of 2 ending @ 455 Bench Press 10 sets of 2 ending @ 350 Circuit 3 sets: Around the World 10 T Pushup 10 T Lunge & nbsp; 10 WOB using a #20kg KB Standing x 10 Spin x 5 |
Posted By: boaner
Date Posted: 11/17/10 at 11:24pm
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11/17 Dynamic Stretch 1 set Mixed abs 100 total Snatch 10 sets of 1 ending @ 225 Bent Row 6 sets of 5 @ 245 All I had time for last night |
Posted By: boaner
Date Posted: 11/20/10 at 1:26am
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11/18 Dynamic Stretch 1 set Shoulder Circuit 2 sets Incline Bench 6 sets of 5 @ 225 Some things came up at work, and this was all I had time for today. Have to incorporate some conditioning(running) next week  |
Posted By: boaner
Date Posted: 11/21/10 at 11:52am
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11/21 Chopped down a caber today. I shaved off the bark on the first 7 feet. i used and ax, but would love any suggestions you guys have on shaving/ preparing it. I picked it a couple of times for shits and giggles, and man do I suck at the caber!!!! FYI, if any of you guys in the charleston/ columbia area need a caber, we have approximately 23 acres with lots of trees. Feel free to come by and get one |
Posted By: KiltBill
Date Posted: 11/21/10 at 1:12pm
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You need one of these.
A Draw Knife. |
Posted By: boaner
Date Posted: 11/22/10 at 2:44am
| Thanks Bill! I am looking online for one right now |
Posted By: boaner
Date Posted: 11/23/10 at 12:48am
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11/22 Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High Pull 8 sets of 1 ending @ 410 Bent Row 8 sets of 2 ending @ 275 Circuit 3 sets: RDL (275) & nbsp; & nbsp; 10 1 arm row (100) & nbsp; & nbsp; 10 KB Circle Swings (20kg) 10 Hill sprints: 30meters Sprint up/walk down 5 sets KB Hammer Throw (12kg) left arm x 5 right arm x 5 two arm 1 wind x 5 |
Posted By: boaner
Date Posted: 11/24/10 at 1:31am
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11/23 Dynamic warmup 1 set Core: Squat 8 sets of 2 ending @ 475 Bench 8 sets of 2 ending @ 340 Circuit 3 sets: Military Press(135) &n bsp; 10 1 leg jump for height 10ea T Step up &nbs p; &nbs p; 10ea WFD (using a 20kg KB) Stand x 10 1 turn x 5 2 turn x 3 |
Posted By: boaner
Date Posted: 11/29/10 at 3:03am
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11/28 Started playing with the caber just a little bit. I did 6 sets of picking the caber and walking/carrying it as long as I could. My best was :50 secs. I REALLY have to get better at this event. Base work starts up tomorrow that will lead into the upcoming season. We'll see how it goes........... |
Posted By: boaner
Date Posted: 11/29/10 at 12:39pm
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11/29 Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High Pull 10 sets of 10 @ 225 Bent Row 5 sets of 10 @ 135 Plate Twists (45lb) x 100 total reps T Step up (bw) x 50 total reps |
Posted By: boaner
Date Posted: 11/30/10 at 1:04pm
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11/30 Dynamic Stretch 1 set Mixed Abs x 100 Core: Squat 10 sets of 10 @ 275 Bench 10 sets of 10 @ 225 Circuit: Good Morning (45lb) x 50 Curl Press (45lb) x 50 Overhead Tricep Ext. (45lb) x 50 |
Posted By: boaner
Date Posted: 12/02/10 at 1:35pm
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12/2 Dynamic Stretch 1 set Shoulder Circuit 3 sets Abs 100 reps Core: Snatch 100 reps total @ 135 |
Posted By: boaner
Date Posted: 12/05/10 at 11:51pm
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12/3 Dynamic Stretch 1 set Shoulder Circuit 3 sets Abs x 100 reps Core: Front Squat 10 sets of 10 @ 185 Incline Bench 10 sets of 10 @ 155 |
Posted By: boaner
Date Posted: 12/08/10 at 11:26am
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12/8 Dynamic Stretch 1 set Abs 100 reps Core: High Pull (to chest) 90 total reps @ 245 Circuit 3 sets: Supine pullup x 10 1 leg jump for height x 10ea. Trying to get work done, but it takes time to break in new athletes (and coaches!). |
Posted By: boaner
Date Posted: 12/10/10 at 6:23am
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12/9 Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: Box Squat (height set so that hip is a low as the knee) 90 total reps @ 315 Bench 90 total reps @ 245 |
Posted By: boaner
Date Posted: 12/11/10 at 4:34am
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12/10 Dynamic Stretch 1 sets Ab circuit 100 reps Core: Snatch 90 total reps @ 145 #18 stone: Stand x 10 1/2 turn x 3 Full x 3 |
Posted By: boaner
Date Posted: 12/13/10 at 2:54pm
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12/13 Dynamic stretch 1 set Shoulder circuit 2 sets Abs x 50 Core: High Pull 80 total reps @ 265 5 rounds of: Bent row (155) x 10 WFD turns (12kg) x 5 |
Posted By: boaner
Date Posted: 12/15/10 at 4:00am
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12/14 Dynamic Stretch 1 sets Abs x 100 Core: Box Squat 50 total reps @ 345 Bench 50 total reps @ 265 Circuit 5 rounds: Plate Shoulder Raise to Overhead Tricep (45) x 10 Hammer Winds (12kg) x 5 ea. Supposed to do 80 total reps of both squat and bench, but have sinus infection and ran out of gas. Gonna take it easy tomorrow and hit it again Thursday |
Posted By: boaner
Date Posted: 12/16/10 at 1:30pm
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12/16 Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: Snatch 80 total reps @ 155 Circuit 5 sets: Bent row (185) x 5 WFD Spins (20kg) x 3ea direction |
Posted By: boaner
Date Posted: 12/17/10 at 3:35pm
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12/17 Dynamic Stretch 1 set Core: Incline Bench 80 total reps @ 185 1 leg squat jump (start in a sitting position on the bench. drive up with one leg then return to bench) = 80 reps ea. @ bodyweight WOB Standing (#20kg) x 5 left x 5 right Stone (#18) Stand: x 5 left x 5 right |
Posted By: boaner
Date Posted: 12/21/10 at 10:29am
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12/21 Dynamic Stretch 1 set Caber toss x 10 (1 turn) #32 Braemar 10 left (best 23') 10 right (best 17'6") #16 stone Stand x 3 left (best 36') Stand x 3 right (best 27') |
Posted By: boaner
Date Posted: 12/22/10 at 11:52pm
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12/22 Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High pull 70 total reps @ 275 WFD turns (12kg) 30 left 30 right |
Posted By: boaner
Date Posted: 12/23/10 at 9:49am
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12/23 Dynamic Stretch 1 set Core: Zercher Squat: Singles up to 455 Bench: 25 total reps @ 315 ( including a 10 rep pr at 315) 1 leg squat jump (+10) 50 reps each leg Overhead tricep ext. (45lb) 50 reps |
Posted By: boaner
Date Posted: 12/28/10 at 1:11pm
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12/28 Warmup: Finish installing dog fence Caber x 5 (1 turn) Although I am still not doing a lot of turning, my picks and control of the caber are getting much better!!! #62 WFD Stand: left x 7 right x 7 I have spent the past week over-indulging and being lazy. The poo is gonna hit the fan tomorrow when I get back in the Weight Room...... |
Posted By: boaner
Date Posted: 12/29/10 at 1:16pm
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12/29 Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: 6,4,2,2 of the following: Snatch- 135, 155, 175, 185 Low Pull- 185, 205, 225, 245 Hang Clean- 225, 245, 265, 275 |
Posted By: boaner
Date Posted: 1/03/11 at 2:17pm
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It's time to get for real and start getting ready for the upcoming season. I have ballooned up and need to get it down. right now I am at 267bw and need to get it down somewhere around 245. I have to stop letting things get in the way of training, but it will come in the form of baby steps. 1/3 Dynamic Warmup 1 set Abs 100 total reps 6,4,2,2 of the following exercises: Overhead Squat- 95, 115, 135, 155 (gotta work on this!!) Box Squat- 405, 435, 465, 500 Zercher Lockout (bar set at lower 1/3 of thigh)- 225, 315, 405, 455 Bench- 315, 335, 355, 355 Incline Bench- 185, 205, 225, 245 Military Press- 135, 155, 175, 185 |
Posted By: boaner
Date Posted: 1/04/11 at 11:50pm
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1/4 Dynamic Warmup 1 set Shoulder Circuit 2 sets Core: 6,4,2,2 of the following exercises Snatch 145, 165, 185, 195 Low Pull 205, 225, 245, 255 Close Grip High Pull (caber) 225, 245, 255, 255 #20kg WFD Stand: 5 left 5 right #20 WOB 5 left 5 right |
Posted By: boaner
Date Posted: 1/07/11 at 1:25am
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1/6 Dynamic Warmup 1 set Abs 100 total reps Core: 6,4,2,2 of the following exercises: Front Squat - 185, 225, 275, 275 Box Squat - 415, 455, 500, 500 Step up - 135, 185, 205, 225 Close Grip Bench - 225, 255, 275, 300 Military Press - 135, 165, 185, 195 Hammer Winds using a 12kg kettlebell: 5 sets of 10 ea direction |
Posted By: boaner
Date Posted: 1/07/11 at 2:21pm
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1/7/11 Dynamic Warmup 1 set Shoulder Circuit 3 sets Core: 4,2,2,1 of the following: Hang Snatch - 155, 185, 205, 225(fail) High Pull - 275, 315, 335, 365 Kneeling standups (45lb) 3 x 8 |
Posted By: boaner
Date Posted: 1/13/11 at 4:50am
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1/12 Dynamic Warmup 1 set Shoulder/Bicep Tendon Prehab 3 sets Core: Hang Snatch 160(4), 180(2), 200(2), 220(0), 220(1) Hang High Pull(chest height) 325(4), 345(2), 365(2), 385(1) Deadlift 405(4), 425(2), 445(2), 465(1) Five rounds of the following: Squat Jump 45, 55, 65, 75, 95 x 5 Front Raise(2 hand) 40, 55, 60, 65, 70 x 5 1 Arm Bent Row 100 &nb sp; x ; 5 12kg WFD: 5 rounds of : 1 turn pause, 2 turn pause, 3 turn |
Posted By: boaner
Date Posted: 1/13/11 at 11:55pm
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1/13 Dynamic Warmup 1 set Core: Overhead squat: 120(6), 135(4), 155(2), 165(2) Zercher Lockout: 225(6), 315(4), 405(2), 455(2), 500(1) Bench: 315(3,3,3) Incline: 135(6), 185(6), 225(4), 245(2), 275(2) 5 Rounds of: Kneeling Get ups*: x 4 (weights were 95, 115, 135, 135, 135) Military Press: x 5 ( weights were 135, 145, 155, 155, 155) For the kneeling getups i started with both knees on the ground. I then stood up with and alternating leg leading each rep. I need to get some throwing in but it's been cold as crap!!! (at least by SC standards anyway) |
Posted By: boaner
Date Posted: 1/15/11 at 2:45pm
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1/14 Dynamic Warmup 1 set Abs 100 Core: Snatch Grip Low Pull: 135(4), 185(4), 225(2), 245(2) Hang Clean: 225(4), 245(2), 275(2), 295(1), 315(1) 5 rounds of: RDL (315) x 3 Pullup x 3 1 leg squat jump x 6 |
Posted By: boaner
Date Posted: 1/18/11 at 12:52pm
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1/18 Dynamic Warmup 1 set Core: Snatch Grip Triple Ext. Pull 135(4), 225(2), 275(2) Hang Clean: 230(4), 250(2) I had to cut it short, as the virus I was fighting got the better of me. I am gonna call it a night and see what tomorrow brings. |
Posted By: boaner
Date Posted: 1/19/11 at 1:57pm
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1/19 Dynamic Warmup 1 set Core: Bench: 315(6), 335(4), 365(2), 405(1, this ties my all time PR!) Incline: 185(6), 225(4), 245(2), 275(2) Overhead Squat: 135(6), 155(4), 165(2), 185 (1, sadly this is also a PR  )Throws: #12kg KB WFD Stand x 3 1 turn x 3 2 turn x 3 1.6kg Discus Stand x 3 1/2 turn x 7 Had my first individual session with one of my throwers today. Lets just say that we have a LOT of work to do..... |
Posted By: boaner
Date Posted: 1/20/11 at 12:19pm
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12/20 Dynamic Warmup: 1 set Core: Hang Snatch: 135(4), 185(2), 205(1), 215(1), 225(1) Hang Clean: 225(4), 275(2), 295(1), 315(1), 325(1), 335(miss), 335(miss) 5 rounds of: RDL(335) x 3 Pullup (BW) x 3 1 leg Squat Jump x 3ea. |
Posted By: boaner
Date Posted: 1/22/11 at 2:26pm
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1/21 Dynamic Warmup 1 set Core: Box Squat: 135(6), 225(4), 315(2), 365(1), 405(1), 455(1) Zercher Step up: 135(2), 185(2), 195(2) had a little tweak in my adductor so I shut those down Incline Bench: 135(6), 195(6), 235(4), 275(2), 295(1), 315(0) |
Posted By: boaner
Date Posted: 1/24/11 at 12:50pm
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1/24 Dynamic Warmup 1 set Core: Hang Snatch: 135(4), 185(2), 205(1), 225(1), 235(0), 235(0) Hang Clean: 235(2), 275(2), 295(1), 315(1), 335(0) 5 Rounds of: Close Grip(caber) DL 335 x 3 1 arm BB Snatch 95 x 2 |
Posted By: boaner
Date Posted: 1/25/11 at 12:36pm
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1/25 Dynamic Warmup 1 set Core: Overhead Squat: 135(3,3,3), 155(2,2) 185(1) Squat: 135(5,5,5), 225(3,3,3), 315(3,3), 365(3) 5 rounds of: Step Up: (bar in f. squat position) 185(2,2,2,2,2) Military Press: 135(3), 155(3), 165(2), 185(1), 200(1) 5 rounds of: CG Bench: 275(3,3,3,3,3) Overhead BB Tricep Extension: 95(5,5,5,5,5) Its time to quit making excuses and get back too it. Since college I have been doing box squats and making any excuse to not do OLY style ATG squats. Today was the first day back at it. The reps felt really good. I wanted to go up more, but was afraid that technique would get shaky. However, overall it felt pretty damn good. |
Posted By: boaner
Date Posted: 1/28/11 at 3:51am
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1/27 Dynamic Warmup 1 set Core: Hang Clean: 135(4), 225(4), 275(2), 295(1), 315(1), 335(miss), 335(1) High Pulls(to chest): 10 singles @ 365 Deadlift: a bunch of singles ending @ 500 |
Posted By: Sean Betz
Date Posted: 1/28/11 at 8:36am
| Great lifts. I bet you have a good year throwing. |
Posted By: Adam Sizemore
Date Posted: 1/30/11 at 2:28am
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Those are some good lookin pull numbers your wob caber and sheef
will be happy. ------------- @Sizemore48 |
Posted By: boaner
Date Posted: 1/30/11 at 2:25pm
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1/28 Dynamic Warmup 1 set Core: Front Squat: 155(3), 175(3), 185(3), 205(3), 225(3), 245(3), 275(2), 300(1) Bench Press: triples up to 335 5 rounds of: Step up 225 x 2 Incline Bench 225 x 3 1/29 Caber x 10(0 turns) #63 WFD Stand x 5 (best was 16'3") 1 turn x 3 2 turn x 8 (best was 23'8") Thanks Sean and Adam for the kind words, but I'm just trying to be a beast like you guys! Sean that 370+ clean was out of control, and Adam a 6 bill squat at your bw is freakishly scary!!! |
Posted By: boaner
Date Posted: 1/31/11 at 1:22pm
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1/31 Dynamic Warmup #16 shot Stand x 8 1/2 turn x 4 S. African x 8 Core: Squat: 135(8), 225(4), 275(2), 315(2), 365(2), 405(2) Overhead Squat: 4 x 3 @ 135 5 rounds of: Bench Press 315 x 2 #150 Atlas Stone to Shoulder x 3 I just made my first atlas stone. It is a little baby (#150) that i really made for my players, but I decided to play for it myself. Larger Stones are soon to follow..... |
Posted By: boaner
Date Posted: 2/01/11 at 2:45pm
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2/1 Dynamic Warmup 1 set #150 stone to shoulder x 10 Core: Hang Snatch 135(4), 185(2), 225(1), 235(0), 235(1) Hang Clean: 235(4), 275(2) had a little tweak in my elbow so I called it on the cleans... 5 rounds of: Pullup x 3 1 leg squat jump x 3ea 5 rounds of: Bent Row 185 x 5 Green Band Squat Jump x 5 #1.61kg discus Stand x 10 1/2 turn x 3 S. African x 5 Full x 5 |
Posted By: boaner
Date Posted: 2/06/11 at 7:46am
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2/3 BW: 257 (it was 267 as of 1/3) Dynamic Warmup 1 set Shoulder Circuit 1 set Core: Hang Snatch: 10 sets of 5 @ 135 5 rounds of: Bench 315 x 3 Rock Wall Grip Pullup x 5 I was at a conference conference and had to use what was available. It wasn't what I had planned, but it will do.... |
Posted By: boaner
Date Posted: 2/07/11 at 12:45pm
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2/7 Dynamic Warmup: #150 stone to chest 3 x 5 Core: Hang Snatch: 90 sec recovery between sets. Full recovery at weight change 6 sets of 2 @ 135 6 sets of 2 @ 160 6 sets of 2 @ 185 Pullup: 18 sets of 2 with 30 sec recovery in between |
Posted By: boaner
Date Posted: 2/08/11 at 2:22pm
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2/8 Dynamic Warmup 1 set Core: Squat: 6 sets of 2 @ 225 6 sets of 2 @ 275 6 sets of 2 @ 315 Bench: 6 sets of 2 @ 185 6 sets of 2 @ 225 6 sets of 2 @ 275 The focus on all strength movements over the next 8 weeks will be that of bar speed during concentric movement. There was a 90 second recovery between sets, and a full recovery (3 min) when weight was changed. |
Posted By: boaner
Date Posted: 2/10/11 at 1:52pm
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2/10 Dynamic Warmup 1 set Core: Hang Clean: 6 sets of 2 @ 185 6 sets of 2 @ 225 6 sets of 2 @ 275 :90 sec recovery in between sets. Full recovery on sets when weights went up Pullup: BW + 5 18 sets of 2 with 30 second recovery in between |
Posted By: boaner
Date Posted: 2/11/11 at 2:06pm
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2/11 Dynamic Warmup 1 set Core: Front Squat: 6 sets of 2 @ 155 6 sets of 2 @ 205 6 sets of 2 @ 250 Incline Bench: 6 sets of 2 @ 135 6 sets of 2 @ 185 6 sets of 2 @ 225 :90 second recovery in between sets |
Posted By: boaner
Date Posted: 2/15/11 at 5:02am
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2/14 Dynamic Warmup 1 set Core: Hang Snatch: 6 sets of @ 145 6 sets of 2 @ 170 6 sets of 2 @ 195 Pull up: BW +20 18 sets of 2 w/ a 30 second recovery #16 stone Stand x 5 1/2 turn x 3 |
Posted By: boaner
Date Posted: 2/15/11 at 12:58pm
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2/15 Dynamic Warmup 1 set Core: Squat: 6 sets of 2 @ 245 6 sets of 2 @ 295 6 sets of 2 @ 335 Bench: 6 sets of 2 @ 205 6 sets of 2 @ 245 6 sets of 2 @ 295 |
Posted By: boaner
Date Posted: 2/18/11 at 5:38am
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2/17 Dynamic Warmup 1 set Core: Hang Clean 6 sets of 2 @ 195 6 sets of 2 @ 235 6 sets of 2 @ 285 Pullup: BW + 25 18 sets of 2 with :30 sec recovery in between Throwing: #1.6k disc stands x around 50 ( i was shagging for my throwers) #62 WFD stand x 3 1 turn x 3 2 turn x 3 |
Posted By: boaner
Date Posted: 2/21/11 at 1:09pm
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2/18 Dynamic Warmup 1 set Core: Front Squat 6 sets of 2 @ 175 6 sets of 2 @ 215 Had to cut the day short.. Track practice took longer than anticipated. Gotta get those kids right!! 2/21 Throwing: WFD: Alternating between the #62 and #56 Stand x 2 rounds 1 turn x 2 rounds 2 turn x 4 rounds WOB: Alternating between the #62 and #56 Stand x 4 rounds |
Posted By: boaner
Date Posted: 2/22/11 at 11:29pm
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2/22 Dynamic Warmup 1 set Core: Hang Clean 5 sets of 2@ 205 5 sets of 2@ 245 Had to cut it short.... It was a really sh@!ty day |
Posted By: boaner
Date Posted: 2/23/11 at 2:12pm
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2/23 Dynamic Warmup 1 set Core: Squat 5 sets of 2 @ 275 5 sets of 2 @ 315 5 sets of 2 @ 365 Bench 5 sets of 2 @ 225 5 sets of 2 @ 275 5 sets of 2 @ 315 1.6kg Discus: Stand x 20 |
Posted By: boaner
Date Posted: 2/25/11 at 2:08pm
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2/24 Dynami Warmup 1 set Core: Hang Snatch: 5 sets of 2 @ 155 5 sets of 2 @ 180 5 sets of 2 @ 205 Pullup: bw + 25 15 sets of 2 with 30 sec. recovery in between |
Posted By: boaner
Date Posted: 2/25/11 at 2:13pm
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2/25 Dynami Warmup 1 set Core: Incline Bench 5 sets of 2 @ 185 5 sets of 2 @ 225 #12 Shot Stand x 15 |
Posted By: boaner
Date Posted: 3/01/11 at 2:32pm
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2/28 Dynamic Warmup 1 set Core: Squat 4 sets of 2 @ 295 4 sets of 2 @ 335 4 sets of 2 @ 385 Bench 4 sets of 2 @ 245 4 sets of 2 @ 295 4 sets of 2 @ 335 3/1 Dynamic Warmup 1 set Core: Hang Clean: 4 sets of 2 @ 225 4 sets of 2 @ 275 4 sets of 1 @ 315 #12 Shot stand x 15 |
Posted By: boaner
Date Posted: 3/14/11 at 2:43pm
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3/14 Dynamic Warmup Core: Hang Snatch 5 sets of 1 @ 155 5 sets of 1 @ 185 5 sets of 1 @ 225 Pullup: 15 singles at BW+55lb Knee tucks 5 sets of 10 Its been pretty hectic the past couple of weeks. We moved into a "new" weight room at school, not to mention its track season. I have been doing some workouts, but they were too spastic to mention |
Posted By: boaner
Date Posted: 3/15/11 at 1:04pm
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3/15 Dynamic Warmup Core: Squat 5 sets of 1 @ 315 5 sets of 1 @ 365 5 sets of 1 @ 405 Bench 5 sets of 1 @ 275 5 sets of 1 @ 315 5 sets of 1 @ 365 5 rounds of: Knees to Elbow x 5 Explosive Dips x 5 Good Morning(225) x 5 Throwing: 12kg Kettlebell used as a WFD Stand x 5 1 turn x 5 2 turn x 5 Lots of standing throws with the 1.6k disc |
Posted By: boaner
Date Posted: 3/17/11 at 1:32pm
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3/17 Dynamic Warmup 1 set Core: High Pull (nipple height) 5 sets of 1 @ 275 5 sets of 1 @ 315 5 sets of 1 @ 365 Circuit 5 sets: Pullup x 3 Deadlift x 3 @ 365 |
Posted By: boaner
Date Posted: 3/22/11 at 3:38am
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3/21 Dynamic Warmup Core: Snatch: 12 singles ending @ 230 Circuit 5 sets: Box Jump x 5 Pullup x 5 Sprints (walking back recovery): 5,10,20,40,20,10,5....... gotta start back slow # 20kg WOB: Stand x 5 Spin x 5 I used the goal post as a crossbar. Its the best I got.... |
Posted By: boaner
Date Posted: 3/24/11 at 2:59am
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3/22 Dynamic Warmup Core: Bench 12 singles up to 405 Circuit 5 rounds: Squat jump(135) x 5 Helicopter Pushup x 5 Caber x 5 (3 turns) |
Posted By: boaner
Date Posted: 3/25/11 at 8:49am
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3/24 Dynamic Warmup Core: 10 rounds of the following: High Pull (315) x 1 Box Jump x 1 Deadlift (405) x 1 Impulse Pullup x 1 |
Posted By: boaner
Date Posted: 3/28/11 at 1:51am
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3/25 Dynamic Warmup 1 sets Core: 10 rounds of the following: Impulse Squat (315) x 1 Impulse Incline Bench (225) x 1 1 leg squat jump x 1ea Impulse Pushup x 1 #22 Hammer 1 wind x 5 2 wind x 5 3 wind x 5 |
Posted By: boaner
Date Posted: 3/28/11 at 1:51pm
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3/28 Dynamic Warmup Core: Hang Snatch: 1,1,1,1 @ 225 Hang Clean: 1,1,1,1 @ 275 10 rounds of : Box Jump x 1 Impulse Pullup x 2 #22 Hammer 1 wind x 3 2 wind x 3 3 wind x 5 I open up my season this Saturday in Cola. There a lot of things I am still not happy with, but what the hell!! I am just gonna go out, have fun, and see where the chips fall........ |
Posted By: boaner
Date Posted: 4/01/11 at 5:00am
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3/29 Dynamic Warmup 1 set Core: 6 rounds of : Bench 315 x 1 Squat 225 x 1 Impulse Spider Pushup x 2 1 leg squat jump x 2 #18 Stone stand x 2 1/2 turn x 2 full x 4 #56 wfd full x 3 |
Posted By: boaner
Date Posted: 4/01/11 at 5:25am
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3/30 dynamic Warmup 3 sets extended static stretch |
Posted By: boaner
Date Posted: 4/05/11 at 1:54am
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4/4 First games of the year this past Saturday. No tremendous throws, but I had a tremendous time! I did manage to take a stone to the shin (on the bounce). Also, I messed up a ligament in my thumb (non throwing hand  ) on Sunday messing around the house. That being said, I will have to modify some training for next couple of weeks I guess......Dynamic Warmup 1 set Low Pull: 6,6,6 @ 185 12,12,12 @ 135 #44 KB Single arm bent row x 50ea |
Posted By: boaner
Date Posted: 4/06/11 at 5:03am
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4/5 Dynamic Warmup 1 set 1 leg squat x 50 total (BW) 1 arm DB Bench x 50 total (70) 4 rounds of the following: RDL(100) x 25 Front Raise x 10 Lateral Raise x 10 Rear Delt x 10 Lower leg kind of holding up progress. I tried to squat yesterday, but there was too much swelling down through my lower leg and foot. |
Posted By: boaner
Date Posted: 4/07/11 at 11:41pm
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4/7 Dynamic Warmup 1 set 1 arm BB Snatch (95) x 30 total reps Bent Row (100) x 100 total reps The plan was to get 50 total reps in of the snatches, but leg still wasn't cooperating. |
Posted By: boaner
Date Posted: 4/13/11 at 12:29pm
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4/12 Dynamic Warmup 1 set 4 rounds of: High Pull (135) x 20 25 Crunches 25 Flutter kicks Bent Row(100) x 20 4/13 Dynamic Warmup 1 set 4 rounds of: Bench Press(185) x 20 Squat(135) x 20 Ankle/lower leg blew up again at the end of the squats  |
Posted By: boaner
Date Posted: 4/18/11 at 2:18pm
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4/18 Dynamic Warmup 1 set Core: 10 rounds of the following: High Pull (275) x 3 Pullup (BW) x 3 |
Posted By: boaner
Date Posted: 5/11/11 at 1:07am
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5/9 Dynamic Warmup 1 set Shoulder Circuit 1 set Hang Snatch: 4 sets of 1 @ 135 4 sets of 1 @ 185 4 sets of 1 @ 225 Explosive Bent Row: 12 singles @ 225 5 rounds of : Burpee x 2 Transverse Box Jump x 2 Barbell Slam (135) x 2 5/10 Dynamic Warmup 1 Set Box Squat: 4 sets of 1 @ 365 4 sets of 1 @ 405 4 sets of 1 @ 455 Bench: 4 sets of 1 @ 250 4 sets of 1 @ 300 4 sets of 1 @ 340 |
Posted By: boaner
Date Posted: 5/18/11 at 3:08am
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5/16 Dynamic Warmup 1 set Squat: 12 sets of 2 @ 365 w/ a :45 sec recovery between sets Bench: Triples up to 350 5/17 Dynamic Warmup 1 set Hang Snatch: 4 @ 135 3 @ 165 2 @ 185 1 @ 225 Hang Clean: 4 @ 225 3 @ 245 2 @ 275 1 @ 300 5 Rounds of the Following: Deadlift (315) x 7 Impulse Jumps x 20 |
Posted By: boaner
Date Posted: 2/29/12 at 5:42am
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Posted By: boaner
Date Posted: 4/14/17 at 8:55am
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4/13/2017 I feel like posting on here may force me to stay accountable on some level, so here I am back after a 5 year hiatus on the forum and 3 year break from the games. I am planning on going to Savannah in May, where I will get my tail cut but will have fun in the process. I have been training a bit the past couple of weeks, but I will start my log with 4/13. WR F. Squat 2x2@75%, 2x2@80%, 2x1@85% (focused on moving the bar) CG Bench 2x2@75%, 2x2@80%, 2x1@85% (" ") Ciruit (3 Rounds) 90% Box Jump x 2 ea way DB Push Press (LRD) x 2 Stability Ball Hamstring Curl (LRD) x 2 WFD Alternating #35 and #25 weights Stands x 2 rounds 1 turn x 3 rounds full x 5 rounds Placed a lot of emphasis on casting and catching the weight Hammer I have some Oly Hammers so that is what I used Alternating #18, #16, and #14 -5 rounds Right now I a sloppy sack of unathleticism. While I will continue to be unathletic I am going to use the need to train towards a goal to become a little less of a sloppy sack. I hope things in Savannah will lead to me easing back into the games on a regular basis. |
Posted By: boaner
Date Posted: 4/26/17 at 7:47am
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4/24 WR Snatch 6x1, 2 sets @60%, 2 sets @65%, 2 sets @70% Circuit (3 Rounds) 90deg Box Jump x 1ea 1 Arm Ball Slam x 1ea Med Ball Ham Toss x 2 #18 Hammer x 10 Full Throws #45 WOB x 12 Stands 4/25 WR F. Squat 6x1, 2 sets @50%, 2@55%, 2@60% CG Bench 6x1, " " " " Circuit (3 Rounds) 1 leg Box Jump x 1ea #60KB Triangle Swing x 2ea 3 Way Medball Toss (#14) x 1 #45,#35 WFD Stands x 2 Rds 1 turn x 2 Rds Full x 6 Rds |