TRAINING LOG: Andrew

Stone

1. Left Knee down drill x 3 (light)

2. Braemar x 3 (Heavy)

3. 180* Drill x 3 (light)

4. MSA x 8

5. Glide x 2

Solid, quick session. Had to sneak it in before it got dark!

Weight For Height

1. Water Bottle drill x 3

2. Full throws x 3

LWFD

1. Cast and drop x 3

2. One turn x 3

3. Full throws x 8-10

Quick session, really liking the water bottle drill to square away WOB/WFH form.

1A. Plate Elevated ( ~2") DL

Heavy Day

430 x 4 @ RPE 8.5-9

390 x 4 @ 8

390 x 4 @ 8

390 x 4 @ 8.5

1B. McGill Pullups --- 8 x 2

2A. Football Bar Bench + 40# chain

185 x 6 @ 7.5

205 x 5 @ 8.5

185 x 6 @ 8-8.5

185 x 6 @ 8-8.5

2B. Close, Neutral Grip Pulldowns --- 4 x 12

2C. Pallof Press --- 4 x 10 each

3A. DB Split Squat

55's x 6

60's x 6

60's x 6

60's x 6

3B. TRX High Row, Ext Rotation --- 4 x 10

3C. Waiter's Walk --- 4 Trips each side

Messed up on the bench again. This bar is hard for me to judge. O well, no missed reps. Chipping away.

I know I'm missing logging some throwing, but I just can't remember it and for some reason I didn't writ it down.

WFD

1. Cast & Drop --- LW x 2, HW x 2

2. One turn --- LW x 3

3. HWFD x 3

4. LWFD x 5

Hammer

1. 10 wind drill --- x 2

2. McKim Drill; one wind --- x 3

3. McKim Drill; full throw --- x 3

Super hot... The opportunity that I had to throw was about 2-3 PM... I was drenched... and fading fast by the end. On the positive side, no shoulder pain of any significance with hammer throwing. The plan will be to build up volume, primarily with McKim drills and then transition to full throws again soon.

1A. Squat with knee wraps

Heavy day

365 x 2 @ RPE 7.5

385 x 2 @ 7.5-8

395 x 2 @ 8

1B. Shoulder Rehab movements

2A. Close Grip Floor Press

Moderate Day

225 x 3 @ 7-7.5

245 x 3 @ 8-8.5

250 x 3 @ 8-8.5

250 x 2 @ 7.5-8

250 x 2 @ 7.5-8

250 x 2 @ 8

2B. TKE's --- 5 x 10

2C. Side Planks --- 10 x 10 count hold each side

3A. Barbell Row

185 x 6

195 x 6

200 x 6

200 x 6

3B. Goblet Reverse Lunge --- 4 x 4

3C. Bird Dogs --- 6 x 10 count hold each side

Feeling a little beat up this day, so intensity and squat volume were lower. Rough stretch of work leading to poor sleep and all that fun stuff. Was also a scorcher in the garage. O well, got better!

1A. Conv DL + 40# chain

Moderate Day

365 x 3 @ RPE 8

390 x 3 @ 8.5-9

390 x 2 @ 8

390 x 2 @ 8

1B. McGill Pullups --- 8 singles

2A. Landmine press --- 4 x 5

2B. Single Leg, 2 DB RDL --- x 5 @ 50/55/55/55

2C. Pull Downs --- 4 x 10

3A. Lateral raises --- 4 x 12

3B. Face Pulls --- 4 x 10-15

3C. Trap Bar Farmer Walks --- 4 trips

Disappointing DL day, but I stayed within the RPE ranges and didn't miss any reps. So I'll take it... on to the next one...

1A. Squat w/ Knee wraps

Light day

365 x 3 @ RPE 8

365 x 3 @ 8

365 x 3 @ 8

1B. Shoulder rehab movements --- many high rep sets

2A. Close Grip Floor press

Heavy Day 

250 x 2 @ 7.5

265 x 2 @ 8-8.5

270 x 2 @ 8-8.5

270 x 2 @ 9-9.5

2B. TKE's --- 4 x 10

2C. Side Planks --- 10 Count hold each side x 10

3A. Barbell Row --- x 5 @ 185/205/205/205

3B. Goblet Reverse Lunge --- 4 x 6

3C. Bird Dogs --- 10 count hold each side x 6

Felt pretty solid. Squats felt nice and smooth. One more week of this phase, then starting to transition towards Mac Games.

Taking a day off before the weekend. Going to a throwing clinic this weekend. Have been busy at home and work, so recovery hasn't been great. Looking forward to the weekend though!

Sheaf

1. Bottom's Up Drill x 5

2. Full Throw x 3 .... was planning on 5, then we got a down pour somewhat out of nowhere. Since this was literally the first day I had used this sheaf I was being a little protective and called it there to get out of the rain. Rain went on for a few minutes at a pretty solid pace, so I started to pack everything up. By the time I got things packed up, of course the rain stopped. Took a slight intermission, then got everything back out and went back to work.

WFD

1. Cast and drop x 3 (heavy)

2. One turn x 3 (light)

3. HWFD x 3

4. LWFD x 5

Light Hammer

1. 10 wind drill x 2

2. McKim Drill; one wind x 3

3. McKim Drill; full throw x 3

4. Full throw x 5

Sheaf actually felt great. Weights and hammers were meh... a couple good throws sprinkled in both, but a little below par on both. Still feeling a little beat up from deadlifts, but I won't deadlift conventional again until after the games at this point. I always feel WAY better at games then at practice and I'm fine with that.

1A. Squat + knee wraps

Moderate Day

390 x 3 @ RPE 8.5

390 x 2 @ 7.5-8

390 x 2 @ 7.5-8

390 x 2 @ 8

1B. Banded shoulder rehab movements - numerous high rep sets

2A. Close Grip Floor Press

Light Day

225 x 3 @ 7-7.5

245 x 3 @ 8-8.5

230 x 3 @ 7.5

230 x 3 @ 7.5-8

2B. TKE's --- 5 x 10

2C. Side Planks --- 10 x 10 count hold each side

3A. Barbell Row

185 x 4

3 x 4 @ 225

3B. Goblet Reverse Lunge --- 4 x 5

3C. Bird Dogs --- 6 x 10 count hold each side

Solid training day. Probably could have pushed both the squat and floor press higher, but trying to not totally crush myself. I knew that I had a big day of throwing coming up so I wanted to be at least semi-fresh going into that.

SHEAF

1. Bottoms up drill x10

2. Full throw x 6

LIGHT HAMMER

1. 10 wind drill x 2

2. McKim Drill; full throw x 5

3. Full throw x 5

Good session, didn't push it too hard. Looking to improve sheaf this game and hopefully pickup some points there.

1. Med Ball Throws --- x 3 each side --- A. 1/2 Kneeling Chest Pass B. Side/Rotational Chest Pass C. Side Scoop/Rotation D. Med Ball Slams

2. DE Sumo DL --- 10 x 1 @ 50% (230) + 80 lb chain

3A. 1/2 Kneeling Landmine --- 4 x 4  --- 40/45/50/55

3B. McGill Pullups --- 8 singles

3C. Bird Dogs --- 10 x 10 count hold each side

4A. Single Leg 45* Back Extension --- 3 x 5

4B. Lat Pulldowns --- 3 x 8

4C. Front Raise --- 3 x 10

5A. DB Bicep Curls --- 3 x 8

5B. TKE's (Low Box Banded Stepdowns) --- 3 x 10 each

5C. McGill Crunch --- 10 count hold x 6 each side

Solid session. DL's were done with about 10 seconds between reps, just double overhand. Fast, easy as they should be. The 50% is really estimated based on a training max of 90% or so. Just getting the movement in.  Just blazed through the accessories after that.

WOB

1. Water Bottle drill x 3

2. Full throw x 3

STONE

1. Wrist Flips x 5

2. Stand throws x 6

3. Toes to trig x 3

4. Left knee down drill x 3

5. 1,2 Drill x 3

6. Braemar x 5

7. Glide x 8

LIGHT HAMMER

1. 10 wind drill x 3

2. McKim Drill; full throw x 5

3. Full throws x 8

Not sure how I got so far behind on this log! 

SHEAF

1. Bottom's up drill x 5

2. Full throw x 5

WFD

1. Cast & drop x 3 (light)

2. One Turn x 3 (light)

3. HWFD x 5

4. LWFD x 8

HAMMER

1. 10 wind drill x 3

2. McKim Drill; full throw x 5

3. Full throw x 8

1. Med Ball throws

2. Speed Sumo DL --- 8 x 1 @ 255 + 80 lb chain

3A. 1/2 Kneeling Landmine Press --- 4 x 4 @ 50/52.5/52.5/55

3B. McGill Pullups --- 8 x 1

3C. Bird Dogs ---10 x 10 count hold each side

4A. 45* Single Leg Back Ext --- 3 x 6 each

4B. Lat Pulldowns --- 3 x 8

4C. Front Raise --- 3 x 12

5A. Cable Bicep Curls --- 3 x 8

5B. Banded heel touchdown (TKE movement) --- 3 x 10

5C. McGill Crunch --- 6 x 10 count each