TRAINING LOG: Kelly Niklason

Thanks ladies- luv you both!  :)

Funerals.... always interesting in a small town.  We're all at the house waiting to ride to the service and right before we leave, my uncle walks out some lady who he's been hiding in his room and introduces her to us!  LOL NONE of us have any idea who she is and much less that my uncle was dating again.  So.... the date rides with us.  LOL  If I had known dates were the way to do funerals I would have been sure to have wrangled some young boy to accompany me. jk Later at the reception, one of my grans friends came up to me and my cousin and asked us about my uncle's "lady friend".  Apparently, he had called her daughter a few weeks before to get the number of one of her girl friends!  Guess my 60 yr uncle is hitting the field..... HARD.  Crazy stuff though... my 16yr old cousin's girlfriend died in a drunk driving accident this past Fri the same day my gran passed.  Crazy.  The three of us hung out this past x-mas.  I hate that he's having to take this at 16, much less ever. 

Anyhow, got back to town and hit the field with Matty V and Suzanne Burgess.  Very nice to throw with people instead of bugs.  Worked on hammer w boots--- kind of sucks- the grounds super dry.  He gave me some tips on caber and I 12:00 first try.... yeah, that never happens so perhaps I learned something.  Fingers crossed.  He said to pull once it leaves my chest- all i know is it worked. 

Then we migrated to WOB.  Standing is still right at 14 but not going over.  Tried spin for the first time with Suzanne's 20.  Kinda cool.  I like the way it feels.  Gonna take some practice though before it's better than my standing.  I'll throw again Wed.

Just decided to do a game in KY this weekend.  Should be fun!  I need it.

Summer Strong was ....................AAAAAWWWWWESSOMME!!

4 World records were broken- Tex and Big Rich did GReat!!!  Of course Andrew Durniat, was crazy awesome... unbelievable what that kid can do!  Pretty crazy watching him do Kettlebell's for 2 min.... Kid does it for 10 min usually... He doesn't let people increase until they can swing for 10 min... or press etc.  THe WOD was sick... a few people throwing up... hardcore people at that.  Gator Stew tasted incredible.  I hear there were some late night Keg tosses till near midnight.  Pretty sure next year will be even better.  Richard pulled 500lbs+ for his b-day several times then did a revolution walk with it.  I just wish I'd taken the entire day off.  Did a cool down by partying w the Rugby Tournement kids later.  Very bad things.  LOL

Peace, love, and happy throwing kiddies!!! ;)

I haven't been posting which only means I haven't had time- but I've still been keeping up.....

This mornings workout SUCKED!!!!

21 55lb kettlebell swings
5 pull ups
9 sumo deadlift high pulls
25lb DB thrusters x15
400 meters
(5rounds)

and it's blazing hot outside!!!!  I needed this though, cause I haven't been eating as great w travel and all. .... Off to work

Oh and honestly by round 3 I downgraded weights to 35lb KB and 20lb DB's- it's the truth- I obviously could use more cardio... or whatever
Happy Training!

Went white water rafting yesterday at US National Whitewater Rafting Center in Charlotte, Nc!!!  It Rocked!!!!!!!   So... I will count that as Sundays light workout.  http://www.usnwc.org/

warm up- 1 lap and dynamic stretching

Today we did the Filthy 50.... it sucks!!!  :)

24" box jumps
jump pull ups
lunges
back extensions
wall ball
45lb shoulder press
35lb kettle bell swings
burpees
hanging knee raise
Jump Rope 250

need I say we did 50 of everything.  Burpees are always the worst for me.  Happy Training!!!!!  :)

oh....you're so wrong Em.... LOL  I knew you'd ask that... honestly close to an hour.  I am not going to be the worlds best marine any time soon.  LOL

naw- I haven't started that stuff yet- should be next week.. I think the Filthy 50 is some kind of crossfit punishment thing.  LOL  

Warm up:  Lap + jumping jacks

Close Grip Bench 85lb
Incline DB Bench Press 35lb
I-Y-T on Physio Ball
(4rounds)

Hanging Knee Raise
Barbell Rows 85lbs
One Arm DB rows 40lb
(4 rounds)

Throws with Suzanne---she totally rocks!!!  :)

Started with a little sheaf!  Getting as much of this in to develop consistency for me since I seem to have a tough time getting it over standards at games.

moved on to some HWFD and LWFD... not bad stuff... we're both in the area we want to be.  Hitting 31 plus consistently.  Didn't overdue it and then moved onto some stone. 

Good couple days of throwing.

Filmed our throwing today, but my laptop doesn't seem to be able to hold all the footage... may need Suzanne to help me update my mac. 

Peace, love, and happy throws!!!!!

PS... video's sure do make you feel super fat... right up there w bikinis!  LOL

ha ha ha "Do you think I'm fat Yes or No?!?!?!?"  You kids were so funny! You don't have chicken legs!!  I'll be turning over video development to Suzanne.    I have to say though... it's so much more fun having someone to throw with.  Much more positive!  Wish you were here Em's!!!

So, here it is... Day 1 of a 4 day program that goes for 9 wks.   I'm pretty sure it's a fundamentals thing for most, but I'm still starting out and learning... finding out my capabilities. ;)

1- Overhead Squats (Deep) (SW) 5x3
     1 @ 65lbs/ 2-5 @75lbs

2- Front Squats (AW) 6x2
  Warm Up 95lb
     1-2 @ 135lb/ 3-4 @145lb/ 5-6 @150lb

3- Back Squats (SW) 3x5
   Warm Up 150lb
   1- 155lb/ 2-165lb/ 3- 155lb (per Shane said I was wobbly)

4- Bulgarians w/2 25lb kettlebells held in front (SW) 3x6

5- Good Mornings (SW) 4x10  45lbs

also did sprint circuits last night:
800m@ 5mph/ 4oom@6mph/ 400m@7mph for warm up
3x9mph @45sec
3x10mph @30sec
3x11mph @15 sec

Happy Training!

Oh yeah!  Also got some cool goodies from Mr. Sorin- I lost my liquid chalk for stone and he replenished me w some cool new stuff from tradeshow!  Can't wait to try it out on Mon.  The Claw is less than 1 week away at this point!  Yay!!!!!!!

Last night Sprint Circuits:
warm up at 7 for a few min

9mph @ 45 sec x3
10mph @ 30 sec x3
11mph @ 15 sec x3

(Day 4 program)
 
Overhead Squat 3x3 (AW)
warm up bar
1-65lb
2-75lb
3-75lb

Back Squat 7x2 (AW)
Warm up: 95lb then 125lb
1-125lb
2-135lb
3-145lb
4-155lb
5-155lb
6-165lb
7-165lb

Partial Squat 3x12 (SW)
165lb
(Quick explosive movements to mimic exploding from most of our power positions- safety strap should be placed as high as possible under bar)

Caber on Hurricane Machine   8x2 (AW)
1-2/70lb 3-4/90lb  5-8/110lb

Hammer Curls 5x10 (AW)
(standing alternating hands)
1-2/25lb DB
3-5/35lb DB

Overheads:
4x5 105lbs

Fronts:
6x2
1-2 135lbs
3-4 155lbs
5-6 165lbs

Back:
3x5
165/ 175/ 185

1 leg lunges:
3x6
35lb DB

Good Mornings:
4x10 95lbs


Just got back from throwing in Orlando. Got a wob pr- finally hit 15
standing!!!!! Yay! Now gearing for 16 which I'm rely close to. Main plan
now is gearing for worlds at the end of Feb. 3 days lifting/2 days
throwing per week. Trimming fat and mostly working on throwing
technique- goaling for consistency of solid throws. That's the plan.
Happy Training!!!!

Consistent throwing is over rated 

So.... as a side note my training environment has changed ALOT.  In October... I started training w/the Bears... big huge giant guys in my town... obviously we don't do the same workouts... I mean it's not like I can spot someone like Donnie Thompson while he's trying to squat 1200 lbs ... but they're my training team.  Basically we train together separately ... but I can honestly say they helped me immensely with learning more about training.  The Breeze...is more my technique coach... and entertainment for sure... just imagine a 350lb retired wrestler who constantly refers to himself in the third person using a deep charming southern accent.  :)  LOL  and I hear he used to walk around the bar he owned in nothing but a leopard cape, daisy dukes, and a cowboy hat. 

IM RAMBLING.  Anyway... got w DT today and came up with a new training program... so here's what I did monday... part of my old routine... and tonight was day 1 of my new one.

Mon:

worked on snatches to integrate into my overhead squats.. nothing seriously heavy

OVERHEAD SQUATS:
4x5 105lbs

FRONT SQUATS:
7x2
1-2  145lbs
3-4  165lbs
5-6  175lbs
7     180lbs

BACK SQUATS:
3X5
1-180
2-185
3-190

BOX SQUATS:
5X5
110  I'm brand new to these so, nothing heavy- just getting acclimated

1 LEG DB LUNGE
3X6 35LB

GOOD MORNINGS
4X10 100LBS


TUESDAY:

BENCH PRESS:
(any bar except for a trad bench press bar- today i used the 55lb fat bar)  6x5 
1-2 95lbs
3-4 105lbs
5-6 110lbs
super excited cause my technique is actually getting better... FINALLY

CLOSE GRIP BOARD PRESS:
(using thick bar again)
3x8 @ 115lb

JUMP PULL UPS superset w HAMMER CURLS:
3X10   DB 1-45LBS 2&3- went down to 35lbs
(Donnie told me to superset the Pullups w Kettle Bell cleans next time)

HEAVY ROWS 4X10
1-45LBS   2-35LBS   3-40LBS   4-45LBS

BANDED TRICEP PRESS 3X10

KETTLEBELL DOUBLE HANDED SNATCHES
3X8 W 16KG

TRUNK WORK:
WINDMILLS W KB
TWIST DEAD LIFT W KB


THATS ALL FOLKS!!!!!!  HAPPY TRAINING!!!!!

kellynik wrote: Thanks Sara looking forward to throwing w you at some point. :)

Hopefully quite soon!

Thanks Alan!  :)  I'm chasing it!  

Today was an awesome throwing day....  beautiful weather 70+ degrees!!!!  Yum!

started with stone throws.... working on my upper body ... tend to be too loose .... need to push more.... yeah.. I know OBVIOUS but I've always been focusing on my lower body so much that I forgot the top part.

Took 20 + Heavy Hammer throws and stopped when I got so tired I was getting sloppy w throws.

Wob.... cleared 15 solid 1st few... moved the tape up to 15.5.. it's there.... gonna work on 15.5 for a bit... tried spinning... until I get some instruction/watch a lot of videos, I'm gonna stay w standing.

So.... I started this 500cal a day diet thing to trim the fat over the next 2 weeks.  I realize it will most likely decrease my strength temporarily, but I'm hitting a solid nutrition program after the two weeks.  Gonna try to keep up w normal training though.  So far I feel good though. 
Anyway, Happy Training!!!

Enjoy that nice less fat body for the few days you have it. Those two weeks you go 500cal a day will teach your body to save save save as much as possible(and more then likely you won't have enough energy to workout).  By the time your body adjusts to your "solid nutrition program", you will probably be back to the same body you had before the 500 cal diet.