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TRAINING LOG: Boaner |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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. |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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.... |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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) |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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........ |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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3/30
dynamic Warmup 3 sets extended static stretch |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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. |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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. |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
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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 |
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