TRAINING LOG: Andrew

1. Close Grip, 2 count pause bench --- 1 RM @ 275/290

2A. Push Ups --- 3 x 12

2B. Bent Over Rows --- x 10 @ 198/208/213

3A. Side Delt Raise --- 3 x 15

3B. Band Pullaparts --- 5 x 15

3C. RKC Plank --- 3 x 20 count hold

4A. Band Curls --- 3 x 15

4B. Over head single arm DB extensions --- 3 x 8 each

4C. McGill Crunch --- 6 x 10 count hold each side

STONE

1. Toes to trig x 5

2. Braemar (w/ heavy stone) x 5

3. Left knee down drill x 5

4. Glide x 10

Light hammer

1. Full throw x ~15

Lots of hammer volume. Lots to work on here.

Threw with Brett. Stones, hammer. Didn't write down exact details.

8/13/2017

Threw with Brett again. WFD, sheaf. Had a really good LWFD day.

WOB

1. Full throw x 6

Stone

1. Braemar x 5

2. Glide x 5

Light Hammer

1. Full throw x 6

Starting to taper down volume a little. Just getting competition style throws in.

Sheaf

1. Full throw x 5

WFD

1. HWFD x 5

2. LWFD x 3

Hammer

1. Full throw x 5

ME Lower

PLYO - Drop to vertical jump --- 3 x 1

1. Snatch Grip DL --- 1RM @ 405/430/455

2A. SL BB RDL --- 2-3 x 5

2B. TKE's --- 3 x 12 each

2C. Stir the Pot --- 3 x 5 each direction

3A. Band Good Morning's --- 3 x 12

3B. Heel/Toe raises

3C. Side Plank w/ Hip Abduction --- 3 x 10 count hold each side

1. DE Bench (w/ Fat Gripz) --- 10 x 3 @ 50% (175). Done in 6:05.

2A. Land Mine Push Press --- 3 x 5

2B. Pendlay row --- x 10 @ 181/198/203

3A. Bumper Plate "bus drivers" --- 10 kg plate 3 x 10 each direction

3B. Rear Delt Band Pulls --- 3 x 12

3C. Pallof Press --- 3 x 8 each

4A. Concentration curls --- 3 x 8 each

4B. Overhead Band Extensions --- 3 x 15

4C. Bird Dogs --- 6 x 10 count hold each side

SHEAF

1. Bottom's up x 3

2. Full throw x 5

STONE

1. Toes to trig x 3

2. Braemar x 5

3. Glide x 8

4. MSA x 3

HAMMER

1. Full throw x 10

Braemar felt solid... glide and hammer felt sluggish

WOB

1. Water Bottle Drills x 3

2. Full Throw x 5

Hammer

1. One Turn x 3

2. Full throw x 7 --- then the handle broke. First one of broken in quite a while and didn't have a spare. That put an end to that session!

ME Lower

Plyo --- Drop to vertical - 5 x 1

1A. Close Stance Squat -- 1 RM @ 365/390/405

1B. IT Band Rollouts

2A. Single Leg Barbell RDL --- 3 x 5 @ 100/105/110

2B. TKE's --- 3 x 12 each

2C. Stir the Pot --- 3 x 5 each

3A. Band Good Mornings --- 3 x 15

3B. Heel/Toe Raises --- 3 sets each

3C. Side Plank w/ Hip Abduction --- 3 x 10 count hold each side

WFD

1. One turn x 3

2. HWFD x 5

3. LWFD x 5

Hammer

1. Light Hammer x 8

WOB

1. Water Bottle drill x 3

2. Full throw x 5

WFD

1. One turn x 3

2. HWFD x 8

3. LWFD x 3

Hammer

1. Full throw x 8

--- Hit a practice PR on light hammer. Promising (I hope.)

WOB

1. Full throw x 5

Stone

1. Braemar x 5

2. Glide x 5

Hammer

1. Full throw x 6

SHEAF

1. Full throw x 5

WFD

1. HWFD x 3

2. LWFD x 3

Hammer

1. Full throw x 3

Final session before OK Scotfest. Looks to be an awesome event, really looking forward to it. Going to get on the road and head that direction shortly.

Wichita Games - Ended up 4/7. Threw just ok... was beat after ScotFest, driving back, and a rough week of work. No PR's but nothing absolutely terrible. Other than caber - per usual.

Kirksville - Threw in a group with 4 pro's and some really good A's. I was way out of my league here. Really had a pretty solid day with PR's in the LWFD, HWFD, and heavy hammer. Still got last in the A group. So somewhat satisfying, but a lot of work to do.

Overall, had a great time this season. Threw 9 games this year compared to 3 last year, which was really my first season. On my goals from the beginning of the season, I missed the mark on sheaf. I was just a few inches shy on both hammers, but I hit big PR's and beat my goals on both stones, WFD's, and WOB... so nothing to complain about here. 

Getting goals lined up for next year. Starts off with a little bit of boring, high volume work...