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CharlesFay 
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Joined: 5/15/16 Status: Offline Points: 368 |
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 Posted: 6/04/17 at 7:16pm |
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Thursday Lower
Warmup: GHR x20, 45 degree hyper x20, 1 leg squat 2x10, standing abs x20, 45 degree hyper x20, 1 leg KB deadlift 2x5, BB front squat w/bar 2x10, mobility work 2 rounds of BB complex: Snatch grip high pull x6/behind the neck pess x6/snatch balance x6 BB Hang power snatch 95x5, 135x1, 175 2x3 BB Squat bar x10 145x10 235x5 285x3 325x3 375x1 425x3 add belt 435x3 Deadlift w/hook grip 315x1, 405x1, 435x3, 445x3 BB Rows 2x5 2 rounds of superset of: rev hyper 2x20, landmine 2x20, ab wheel 2x12 Finished w/mobility stuff |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/04/17 at 7:21pm |
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Sunday Bench (AM)
Warmup: Upper body sled dragging, cuff complex, flat DB press 4x20, band pullaparts 4x20, mobility work BB Bench barx20 135x10 185x5 225x3 275x1 305x1 320x3 330x3 Benching was supersetted w/pullups 2x5 Close grip 275x3 285x3 Close grip supersetted w/wide pulldown 2x8 Incline 235x3 245x3 Inclne was supersetted w/rotating face pulls w/band Incline DB flare extension x20, x10 supersetted w/DB curl drop set 2x25 |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/04/17 at 7:24pm |
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Sunday PM Throws
16lb stone Standing throw progression x5 Standing no reverse x10 28lb weight 2 turn throw x8 1 turn throw x5 It was raining and miserable today, constant mist the entire time making the stone and weight slimey. I just took easy tempo throws and got the work in.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/07/17 at 7:00pm |
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Wednesday Accessory
Warmup: Cuff complex, upper body drag, mobility work, double KB bottoms up press 3x10, DB pullover 3x20 Standing behind the neck BB press (full range w/wide grip) barx10 95x5 105x5 115x5 125x5 135x5 Presses were supersetted w/pullups 4x5 Walking HH winds 2x10 forward and back 12lb indoor shot drills/throws standing, rock drill and no reverse standing throws 14 throws total 56lb line drill x2 28lb line drill x2 20lb sheaf bottoms up x4, full x2 Finished w/more mobility stuff The weather has been absolutely dreadful and rainy every day making throwing about impossible. I did what I could today in order to try to get something productive in. Also I played with the wide grip presses behind the neck with a full ROM. Due to the physics of the lift I keep it pretty light. Easy day overall.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/09/17 at 9:51am |
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Thursday Lower
Warmup: Brief mobility stuff 2 rounds of BB Complex of snatch grip high pull x6/behind the neck press x6/BB GM x6/BB twist x10/snatch balance x6 BB Free Squat barx10 135x10 225x5 275x3 315x2 365x1 405x1 add belt 455 2x3 BB Deadlift w/hook grip 405x1, 455 2x3 BB Bent Row 225x5, 275 x5 I had to work a shift swap on thursday which is something I never do. Thursday is my big lower body day so luckily for me there is a crossfit right next to my fire station. The owners were gracious enough to allow me to use their facility to get my barbell work in. I was worried about getting a call the whole time and had to rush things a lot due to having to be at a SWAT standby at a certain time, but I got the meat and potatoes work done and it went well. I went back to the station and did my mobility stuff a little later. Luckily the low back seems to gradually be improving in terms of discomfort while pulling and free squatting.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/12/17 at 7:06pm |
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Friday throws
LH Walks 2x10 LH 10 wind drill x2 LH 3 wind and release into ground x3 LH 3 wind throw x6 16lb stone Standing progression x6 1-2 drill x5 Standing w/out reverse x5 28lb weight 2 turn throws x6 20lb sheaf bottoms up x4 full x4 I got a decent amount of low intensity work done today. I couldn't do much volume on each individual event because I had to get in a lot since the weather had been so bad around here. Nothing special on a whole.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/12/17 at 7:10pm |
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Saturday Bench
Warmup: Cuff complex, upper body sled drags, flat DB press 4x20, band pullaparts 4x20, mobility work BB Bench barx20 135x10 185x5 225x5 275x3 315x1 335x3 340x3 Close Grip: 295x3, 305x3 Bench and close grips were supersetted w/weighted pullups w/20lb chain 6x1 Incline: 255x3, 265x3 supersetted w/rotating band face pulls 2x10 Finished w/some light bicep and tricep work and mobility stuff
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/12/17 at 7:14pm |
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Monday Hybrid Work
Mobility work
HH walking winds x10 10 wind drill x2 3 wind and release into ground x3 3 wind throws x5 LH 3 wind throws x4 (i wanted to do more, but one of the over friendly members of the indigenous population was bothering me and throwing off my focus) KB bottoms up press 2x12 supersetted w/dumbell pullovers 2x15 Snatch grip full range behind the neck press barx10 95x10 115x5 135x5 155x5 (push pressed the last two sets since the start of the movement is the most difficult on the shoulders) Pressing was supersetted w/pullups 2x6 Finished w/more mobility work |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/15/17 at 9:02am |
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Tuesday throws
20lb shot standing throw progression x6 16 lb stone standing w/out reverse x5 walk and pop x5 12lb shot walk and pop x5 56lb weight entry drill x5 49lb 2 turn throw x5 28lb weight 2 turn throw x5 WOB x5 Good stuff today, heavy weight is a little rusty but should get on track here soon.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/16/17 at 7:47am |
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Thursday Low
Warmup: GHR x20, 45 degree hyper x20, 1 leg squat 2x10, standing abs x20, 45 degree hyper x20, 1 leg KB deadlift 2x5, BB front squat w/bar 2x10, mobility work 2 rounds of BB complex: Snatch grip high pull x6/behind the neck pess x6/snatch balance x6 BB Hang power snatch 95x5, 135x1, 165x1, 195 2x2 BB Squat barx10 145x10 235x5 325x3 375x2 415x1 add belt 475x2 485x2 Deadlift w/hook grip 315x1, 405x1, 475x2, 495x2 BB Row from floor 275x5, 295x5 2 rounds of superset of Rev hyper x20, landmine x12, ab wheel x12 Finished w/some more rolling and mobility work The QL, lower left side of my back was acting up a little more today which definitely keeps me from exploding out of the hole or really being aggressive with weight jumps. I probably did a little too much soft tissue work on it through the week and it was aggravated. Otherwise everything moved fine, just getting bored with this type of training. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/16/17 at 7:07pm |
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Friday Deload Bench
Warmup: Upper body dragging, cuff complex, flat DB press 4x20, band pullaparts 4x20 BB Bench barx20 135x10 185x5 225x5 275x5 Close Grip 225 2x5 Incline BB Bench: barx10, 135x5, 185 2x5 Benching was supersetted w/speed pullups 8x1 and band face pulls 2x20 Finished w/drop set of db curls and lateral raises and 1 set of band extensions to failure I was not planning a deload this week but had no one to work out with so it just would not have been safe to go heavy. Boring.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/19/17 at 7:32pm |
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Monday Hybrid Workout
Heavy hammer Walks x10 10 wind x2 3 wind and release into ground x5 3 wind throw x5 Light hammer 3 wind throw x4 14lb hammer 3 wind throw x4 Lifting Warmup: Upper body sled drags, cuff complex, flat db press 3x20, db pullover 3x20, mobility work DE BB Bench w/doubled mini bands barx10 135 9x3 close, medium, wide grips Benching was supersetted w/speed pullups 9x1 Hybrid day today, I was super haggard from working a double shift (48 hours) but pushed through and tried to get some quality reps in, although they were not too impressive.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/24/17 at 6:16pm |
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Thursday Hybrid Day
Session #1 28lb weight Entry drill x5 2 turn throw x6 1 turn throw x4 Caber walks 2 x100 yards Caber sprint x2 Caber turn x2 Workout #2 Warmup: GHR x20, 45 degree hyper x20, 1 leg squat 2x10, standing abs x20, 45 degree hyper x20, 1 leg KB deadlift 2x5, BB front squat w/bar 2x10, mobility work 2 rounds of BB complex: Snatch grip high pull x6/behind the neck pess x6/snatch balance x6 BB Hang Power Snatch 95x5 135x3 185x1 205 2x2 BB Free Squat barx10 145x10 235x5 325x3 415x1 add belt 455x1 add light wraps 505x2 525x2 Deadlift w/hook grip 315x1, 405x1, 495x2, 515x2 Rev hyper 2x20 and mobility work Lots of stuff done on this day, pretty productive marathon session in the florida heat. Work has been rough and sleep has been inadequate, making training a little difficult at times. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/28/17 at 7:43am |
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Sunday Double Session
AM Bench Warmup: Upper body drags, cuff complex, flat DB press 4x20, band pullaparts, mobility work BB Bench barx20 135x10 185x5 225x5 275x3 315x1 345x1 365x1 375x1 Close grip 315x1, 335x1, 355x1 Benching was supersetted w/chest supported row 2x10, 3x5 and band face pulls 2x20 Finished w/mobility work and a drop set of DB curls PM Throws Walking LH winds 2x20 18lb shot Standing progression x5 Standing no reverse x5 Standing w/reverse x5 16lb stone MSA x10 56lb entry drill x5 49lb weight 2 turn throw x5 28lb weight 2 turn throw x6 WOB x5 Long day today, heavy bench stuff in the morning and throws in afternoon. Work destroyed me so that on saturday I was a zombie so I just saved it all for sunday. Standing throws were feeling good, MSA sucked as usual, really just need to slow it down walk and pop style and focus on positioning. Weights were a mixed bag, towards the end with the light weight and WOB the fatigue was kicking in and the throwing was a bit inconsistent. I got plenty done on this day nonetheless. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/28/17 at 7:45am |
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Tuesday Hammer
HH Walking winds 3x10 LH 10 wind drill x2 3 wind and release x5 16lb hammer 3 wind throw x8 14lb hammer 3 wind throw x2 Super tight and still fatigued, couldn't really loosen up and get long and fast. Throws were pretty bad on a whole, I think I need a few reps of HH before throwing LH in order just to pull me into a longer stretched position.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 6/29/17 at 7:58am |
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Wednesday Hybrid Session
Throws 16lb stone Standing progression x5 Standing no reverse x5 Standing w/reverse x5 Glide x5 Walk and pop x5 56lb weight entry drill x5 49lb weight 2 turn throw x5 28lb weifht 2 turn throw x5 20lb sheaf bottoms up x3 full x3 Went to gym and did the following: DE BB Bench w/doubled mini bands 9x3 (close, medium and wide grips) Benching was supersetted w/speed pullups 9x1 I got a decent amount of work done today. Briefly plaved with glide and also did some walk and pop msa stuff. I still don't feel like I am getting a good push on the stone with any of those techniques. Weights were so so, I set up a bad trig for myself and the ground was very sandy causing some issues with keeping the feet turning and maintaining balance.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/05/17 at 7:45am |
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Last Thursday's lower
Warmup: GHR x20, 45 degree hyper x20, 1 leg squat 2x10, standing abs x20, 45 degree hyper x20, 1 leg KB deadlift 2x5, BB front squat w/bar 2x10, mobility work Caber walks 2x100 yards Caber sprints x2 Caber turns x2 2 rounds of BB complex: Snatch grip high pull x6/behind the neck pess x6/snatch balance x6/BB GM x6/BB Twist x10 BB Hang Power Snatch 95x5 135x3 185x1 205x1 225x1 BB Free Squat barx10 145x10 235x5 325x3 415x1 added belt here 465x1 505x1 light wraps added here 555x1 easy Tried to deadlift but back hurt too much Rev hyper 2x20 I was hoping to work up to a max free squat and deadlift to complete this cycle but it was not to be. As easy as 555 moved on the squat, the pain was becoming extreme in that left QL area of my lower back that has been such a problem, I figured it was not worth going any heavier. Deadlifting was a no go as it felt like I was being stabbed on lockout. I gave it a solid go, trying to free squat and deadlift weekly while addressing the QL/Psoas/Low back problem with ART/Mobility work/Graston etc. Despite my best efforts, I simply cannot regularly free squat or deadlift without totally inflaming that area and thus effecting my workouts and throwing. At this point, the free squat or deadlift is not the optimal way for me to train or demonstrate my lower body strength and I can get the same off of box squats with specialty bars, bands etc and deadlift and goodmorning varieties. It has worked for me for years and should continue to do so. It does suck though that at only 37, I am having to admit that some of my favorite exercises may not be the best for me to do regularly anymore. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/05/17 at 7:51am |
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Tuesday Accessory
Warmup: Upper body sled drags, cuff complex, incline DB bench 2x20, flat DB press 2x20, rev hyper shrugs 4x20 DE BB Bench w/doubled mini bands barx10 135 2x3 close 145 2x3 medium 155 2x3 wide Incline BB Bench w/doubled minis 95 3x3 Benching was supersetted w/speed pullups 6x1 and KB shrugs 3x20 Finished with a bunch of drills, med ball throws, winds etc. I was really hoping to hit hammers today at the park, unfortunately the questionable immigration status soccer league took the park over for the 4th, were drunk and carousing on the field that they had just totally trashed out with bottles everywhere. This made some celebratory 4th of July throwing of hammers there just impossible. Sort of a great microcosm of the whole situation isnt it? Anyhow other than that, I am just adjusting to having another child and dealing with a newborn again. Rest is at a premium.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/07/17 at 8:06am |
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Wednesday Throws
18lb shot Standing progression x6 Standing no reverse x5 Standing w/reverse x5 Shuffle x5 28lb weight Entry drill x5 2 turn throw x8 20lb sheaf bottoms up x3 full x5 I was just dying on this day in the South Florida heat. From spending a few days in the AC without training due to the baby coming, my endurance in the heat is pretty shot and needs to improve. I gave the shuffle a try since glide and MSA just dont seem to work for me. It was not too bad and may be a possibility. |
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CharlesFay
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Posted: 7/07/17 at 8:12am |
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Thursday Caber/Lower
Warmup: 45 degree hyper x20, rev hyper x20, standing abs x20, GHR x20, TKEs x20 Caber Walks 2 x100 yards Sprints x2 Turns x2 Went back to gym and did the following: 1 leg squat 2x10, 1 leg deadlift 2x5, various mobility drills 2 rounds of BB Complex: snatch grip high pull x6/snatch grip behind then neck press x6/snatch balance x6 2 paused power snatch (pause at knee and at hip) 95 3x5 DE BB Box Squat w/avg band barx10 145x5 195 4x2 235 4x2 2 hand KB swing 106 2x10 supersetted w/ab wheel 2x10 Rev hyper 2x20 supersetted w/jump rope 2x50 Finished w/mobility stuff and rolling Brutally hot day in the gym today, first week of in season type training with box squats w/bands etc. I kept everything really light in order to acclimate and keep the bar speed high.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/10/17 at 6:34am |
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Friday Lifting and Hammers
AM Lifting Warmup: cuff complex, upper body sled drags, double overhead KB press 3x20, band pullaparts 3x20 ME fat bar seated overhead pin press barx10 125x5 165x3 185x2 205x1 215x1 225x1 Pin press was supersetted w/band rotating face pulls 3x10 and hanging scap retractions 3x10 Flat DB Press 2x20 supersetted w/bent raise 2x10 Finished w/some high rep bicep and tricep stuff PM Hammers Heavy hammer Walking wind 2x10 10 wind drill x2 2 wind and release x5 2 wind throw x8 Light hammer 2 wind throw x6 14lb hammer 2 wind throw x2 I wanted to work a little more on my finish and also make sure I can still throw 2 wind just in case it is wet outside during the upcoming games. I am really not athletic enough to do both 2 wind and 3 wind throws in the same practice, I took a few 3's and it was not a good idea so I stuck with the 2's. Distances were not spectacular, I really have a lot to improve on.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/10/17 at 6:43am |
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Sunday Throws
12lb shot Standing progression x6 Standing w/out reverse x5 Shuffle x5 56lb entry drill x5 49lb 2 turn throw x5 28lb 2 turn throw x3 WOB x1 (felt like crap, packed it in) Crap day on a whole, body just feeling bad lately. I think the new baby at home and trying to buy a new house is taking it's toll on me. The fact that I throw in 100 degree heat index everyday under a blazing sun does not help. I need to get my ass in gear here eventually if I don't want to get smoked in MN. Shuffle started to beat up my repaired knee a bit just like glide. Maybe just stick with standing throws at this point, I don't really think anything is going to make me a good stone thrower anymore and I question why I even waste time in practice with it considering I still throw stone like a B and go nowhere with it, even if I do improve a little, I will still suck at it compared to everything else so really what is the point?
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CharlesFay
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Posted: 7/14/17 at 5:59am |
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Tuesday Throws
18lb shot Standing progression x6 Standing w/out reverse x6 Standing w/reverse x6 56lb weight entry drill x5 49lb weight 2 turn throw x3 28lb weifht 2 turn throw x8 20lb sheaf bottoms up x3 Full x5 Good session overall, particularly with the LWFD and sheaf.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/14/17 at 6:06am |
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Thursday Lower
Workout 1 Warmup: 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, mobility work Caber walk x100 yards Caber sprits x2 10 step and turn drill x2 Regular turns x3 Workout #2 Warmup: BB Front squat w/bar 2x10, 1 leg squat 2x10, 1 leg deadlift 2x5, mobility work, 2 rounds of BB snatch warmup complex 2 pause power snatch (pause at knee and hip) 95x5, 135x3, 155x2, 175x1, 185x1, 195x1, 205x1, 215x1 DE BB Box Squat w/strong band barx10 145x5 195 2x2 235 2x2 285 2x2 added belt here 325x1 375x1 415x1 2 rounds of superset of: Walking BB lunge x10, BB twist x20, 2 hand KB swing x12 2 rounds of superset of: Ab wheel x12, Rev hyper x20, KB side bends x10 Finished w/some more mobility stuff Lots of stuff was done today and felt pretty solid overall. Super hot and sweaty day where chalk was no longer effective due to the high humidity. Box squatting is feeling a little more comfy on this second session and bar speeed was pretty good so I worked up to a few heavier singles near the end.
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CharlesFay
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Posted: 7/17/17 at 7:31pm |
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Friday Hammers
22lb hammer Walking wind 2x10 10 wind drill x2 2 wind and release into ground x5 16lb hammer 2 wind throw x8 14lb hammer 2 wind throw x2 14lb hammer 1 wind throw x4 Still working on a better finish here with 1 and 2 winds, nothing spectacular. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/17/17 at 7:36pm |
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Saturday ME Bench
Warmup: Cuff complex, upper body sled drags, DB bench 4x20 supersetted, band pullaparts 4x20, mobility work and reverse hypers ME close grip bench barx20 135x10 185x5 225x5 275x3 315x1 335x1 355x1 Close grip was supersetted w/rev hyper shrugs 3x20 and hanging scapular retractions 3x10 Flat DB Bench 2x20 supersetted w/rear delt raise 2x10 Finished w/light rest pause sets of 100 reps each for DB curls, overhead press and band extension
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/17/17 at 7:40pm |
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Sunday throws
18lb shot Standing progression x12 16lb shot Standing no reverse x5 Standing w/reverse x5 56lb weight Entry drill x5 2 turn throw x3 49lb weight 2 turn throw x5 1 turn throw x3 28lb weight 2 turn throw x3 WOB x5 Throws were ok, it was so hot out that no amount of chalk was unable to keep my shot from turning into a slimey mess and screwing up my throws.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/17/17 at 7:43pm |
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Monday Hammer
22lb hammer Walking wind 2x10 10 wind x2 3 wind and release into ground x5 3 wind throw x5 16lb hammer 3 wind throws x6 14lb hammer 3 wind throws x2 Got in some reps, distances not great, just generally too tight these days and need to loosen up in order to get better speed and finish better.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/19/17 at 7:05am |
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Tuesday Accessory
Warmup: Cuff complex, upper body sled drags, flat DB press 2x20, incline db press 2x20, band rotating face pull 4x20, mobility work, rev hyper x20 DE BB Bench w/doubled monster mini bands barx10 135 7x3 (close, medium and wide grips) DE Incline BB Bench w/doubled mini bands barx10 95x3 115x3 135x3 Benching was supersetted w/speed pullups 10x1 and band shrug 3x20 Finished with multiple supersets that included various med ball rows, sport specific drags for the mid section, jumping rope and more mobility stuff.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 7/21/17 at 1:30pm |
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Wednesday Throws
18lb Overhead shot throw x5 12lb shot Standing progression x6 Standing w/reverse x10 56lb entry drill x5 28lb 2 turn throw x10 1 turn x5 20lb sheaf Bottoms up x5 Full x5 |
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