TRAINING LOG: Jon Hereth

1/8/15

LWFD x 10ish. Really worked on waiting on the first turn. Best of 75ft. Really pretty happy with this as I had ZERO pop today.

1/11/16

Last day of throwing before NS .. It was a balmy 29 degrees and windy but the show must go on..

Stone - Best of 46 from the front - Best of 47 glide

WOB - Cleared 14, hit the bar at 15 several times.. Pretty happy with this condsidering the cold.

Now rest..

North South Write-up

Plain and short - I sucked. Against the competition and against my own standards. Almost didn't do a write up because of it, but it's been humbling and an invaluable learning experience.

Open Stone - First throw rolled off my hand and I'm pretty sure dislocated my forefinger. Not an excuse for anything cause it didn't feel like anything more than a tiny sprain at the time but man it was swollen the next day. Kinda got in my own head and fouled the second throw. Glided the 3rd for a crummy 43' . This took last. Lack of strength from the surgery very apparent here.

HWFD - 35+ this was good for 5th. Not hugely dissappointed but never go a good push on this.

LWFD - 70+ Kept landing too closed off. Was rushing through my positions and ended with blocking myself off. Very dissapoointed with this, since that is not a good throw for me. This was good for 9th.

H Hammer - 91+ Happy with this as it was a 3ft games PR for me. Still only good for 7th, but feel like I have lots of room to grow and hope to see big things this year in the hammers.

Caber - It was pretty big, think they said 19.5' and 130lbs. Per usual had no probs with picks but pulled about a half hour late and kept nose diving into the ground. Got some vids of this tho and have some direction on where to improve. Last

Sheaf - the height events are where my lack of strength for the last 6 months really showed. Cleared 24 which put me at 9th but just didn't have the horsepower at the end of the day like I normally do.

WOB - 13' Last. See above.

Took last at the contest. Very humbling but like I said in the beginning, a great learning experience and very motivating.

Now here were the positives: This was one of the greatest HG experiences I have ever been a part of. KC put on a great weekend, from the Friday night dinner, to the smooth operation of the games itself, to the awards. Everything was exceptional and it was a treat getting to compete before such a large crowd. The crowd got into these games unlike I've ever seen before, cheering for everyone by name, making drunken bets on the height events. It was great. Scott took some sheaf pulls at 39'10" which I believe would have been a new am world record and hit the bar 2-3x. We had THREE athletes clear 17' in the WOB with both Daniel and Kevin hitting the bar at 18'. Kevin hit the bar at 18 twice.. Both while the implement was going UP. That will fall soon for him. Milliron is a specimen and watching him throw all day was a treat. Shane did a great job fostering camaraderie between all of us south guys, and it was great to meet the North guys as I had never competed with any of them before. Damien especially is going to go far in this sport I think.

All in all a great day, a poor showing by me, but a great learning experience. Going to get some help with my training programming for the first time and really try to get my strength back to where I need it to be. I have some big goals for 2016 and now I have a place to launch from.

Thanks again to KC and everyone else who made these games possible. It was an honor to be invited and I hope to be again...

We will see what happens!

1/23/16

Snatches - up to:
185 3 x 2
235 3 x 1 - These felt soooo slow but felt easy and my elbow felt good.
185lbs 5x1 Milliron style, pump and pull

3 x10 reverse hyper
3x5 Glute ham raise

Starting some new programming today. I've always done my own programming and have decided to reach out for help from a good friend Phil Stevens. On one hand I'm really excited, on the other I'm terrified haha. We will see..

"Simply horrible" isn't too far off from an Ashtanga sequence.  Before you know it, you'll join us on the dark side, a.k.a yoga, though I can't imagine anything less compatible with a kilt.

1/26/16

Recovery Rowing x 5k in 23ish min

Then decided to see how far I could row in a min, thanks to reading some of the other logs here. Got 361. Kinda enjoyed it.

1/29/16

Hang Power Snatches up to:
185lbs 6x2

Pause Squats up to: (3 sec pause)
405lbs x 5
365lbs 4x5

Push press up to:
255lbs 5x3

Deficit Speed DLs up to: (3in deficit)
415lbs 5x2

Hanging leg raises
3x10

Was supposed to do some prowler pushes too but ran out of time. Will make up for it on Sunday. Either way, finished all of this, including set up and clean up.. In about 55 min. Def increasing work capacity.

Good day.

2/1/16

Light hammer x 12ish - worst of 103, best of 109. Not terribly dissappointed with this. Can feel my positions and def need to increase my hip orbit on my third wind. All in all, very happy hitting 109 this early.

2/5/16

MSA footwork

Rehab/conditioning work

Well was hanging up a banner in the clinic Monday afternoon at about 15 feet and the step ladder decided I was too heavy for it and gave out. Fortunately my reaction was to bail and jump and somehow I landed on my feet and stuck it. Depth jump win for the year. Went to the Dr yesterday ( I was pretty sure I fractured my heel) but fortunately only tore my plantar fascia. In a boot for 2ish weeks(read: much less time than that) but he did say I could weight bear and train as tolerated.. Soooooo

2/9/16
5K row in 23+min - Dr that afternoon

2/10/16

5K row in <23 min

Power Snatches up to
100kg x 2 - easy peasy
120kg x 0,0,0 - More than enough height and explosiveness, just no balance for the catch(weird)
90kg 4x2

Incline press up to:
110kg x 5

Back ext 2x20
Reverse Hyper 2x20

Got really frustrated for a bit, cause it seems like I just can't escape the injury bug. And it's not like you can exactly prevent ladders from randomly giving out. But pulled my head out of it and am grateful that I can still train and that this won't keep me from any games. Just another rung in the ladder to climb.

2/16/16

AM fasted:
5k row - 21:56 - Happy with this

Mobility/Breathing x 10 min

Hopefully training tonight and throwing tomorrow. Heel has been feeling better but my back has been feeling like garbage. Everything feels pretty good this morning so hopefully we can keep that up

2/17/16

Light hammer x 15ish

Played with 2 winds and 3 winds. Best of 106. Def not where I need to be, but winds are feeling better and more consistent

2/21/16

DB Incline press
90lbs 5x8

2 rounds of
Pendlay rows x 5 225lbs
Snatch grip DL x 5 225lbs
Strap rows x 25

There is really no such thing as pulling too early if you're moving fast enough.  Ask Newton.   

2/23/16

AM - fasted
5k row - 21+

Depth jumps to broad jumps - these were still sore on my heel so only did 5.

Power clean + hang clean x 2

Up to 130kg x 2 sets

Front rack contra lateral lunges with 28kg KB
3x5 ea leg

Hopefully some throwing over lunch