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TRAINING LOG: Boaner

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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/11 at 12:45pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/11 at 2:22pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/11 at 1:52pm
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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Joined: 10/27/10
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Points: 93
Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/11 at 2:06pm
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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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/11 at 5:02am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/11 at 12:58pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/11 at 5:38am
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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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/11 at 1:09pm
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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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/11 at 11:29pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/11 at 2:12pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/25/11 at 2:08pm
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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Joined: 10/27/10
Location: United States
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Points: 93
Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/25/11 at 2:13pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/11 at 2:32pm
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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Joined: 10/27/10
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Points: 93
Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/14/11 at 2:43pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/11 at 1:04pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/11 at 1:32pm
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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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/11 at 3:38am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/11 at 2:59am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/25/11 at 8:49am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/28/11 at 1:51am
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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Joined: 10/27/10
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Points: 93
Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 3/28/11 at 1:51pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/11 at 5:00am
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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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/11 at 5:25am
3/30

 dynamic Warmup 3 sets

extended static stretch
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/11 at 1:54am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/11 at 5:03am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/11 at 11:41pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/11 at 12:29pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/11 at 2:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/11 at 1:07am
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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Joined: 10/27/10
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Points: 93
Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/11 at 3:08am
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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