Posted: 1/05/10 at 3:58pm | IP Logged

Good sesh today. No film. I'll get back on the film next week.

Behind the Neck Push Press (no drop under): 135x5, 225x3, 315x1, 315x1, 335x1, 365x1, 385x1 (15lb PR), 225x3

Green Band Resisted Bench - up to 370x1

Incline DB Bench - 120's for 3 sets of 6

Kettebell Gasser: 2 hand throws x 10, swings x5 to side swings x5, 2 complexes

Hammer winds

Cool down.

Day off tomorrow. Throwing practice Thursday. Bringing out the hammer for some drills. I really need to work on my low point, block and release.

Posted: 1/08/10 at 6:47am | IP Logged

so the new bench shirt you got for Xmas works 'eh.

Posted: 1/08/10 at 12:57pm | IP Logged

Mr. Natural wrote: I would pay money to see Hadley throw hammer in a bench shirt. I don't imagine it would actually change his technique much.

*shakes head and fist*

Posted: 1/08/10 at 4:08pm | IP Logged

Lower Body:

5 min bike

Dynamic Warm up all at 135 - Deadlift x5, clean pull x5, snatch pull x5, front squat x5

Seated Box Jumps @ 35" - 3x3

Front Squats: 140x3, 230x3, 320x3, 410x3, 450x1, 500x0 (getting greedy - not ready yet), 410x3, 230x3 (explosive)

Bulgarian Split Squat off 12" Box - up to 250x3

Glute/Ham Raise - 3x8

A1 Peterson Step Up @ 140

A2 Bench Bounds

Core Circut

Warm Down.

Dynamic pull day tomorrow. I'll film.

Posted: 1/09/10 at 2:21pm | IP Logged

Today's session:

http://www.youtube.com/watch?v=h1ET9TIFUbA

Posted: 1/10/10 at 10:58am | IP Logged

Wayne Hill wrote: You should get in the habit of monitoring your resting heart rate (before you get out of bed in the morning).

??

To gauge my fitness level?

Posted: 1/13/10 at 3:38pm | IP Logged

Bike/Dynamic Warm up

4" deficit Deads - up to 607x1

1 Arm BB Snatch - Up to 165x3

Explosive Goodmornings - Up to 275x3

Glute/Ham Raise - 3x8

Snatch Grip Deadlift to Power Snatch Complex - 3 sets

Kettlebell Gasser

Posted: 1/14/10 at 6:07pm | IP Logged

Good day.

Throws:

Shot - 5 stands, 8 south africans

Indoor Weight - 5 one turns, 5 two turns, few line drills

Lifts:

Behind the Neck Push Press - up to 365 for two singles

Floor Press - Up to an easy 365 for a dub

Incline Bench A1

Kroc Rows A1 

Posted: 1/14/10 at 8:48pm | IP Logged

great training videos Greg!!!  Like Mule I dug the hammer release drills...and the rest.  If I wasn't such a moron I'd put some of my training up here as well...

See you in Arlington for steak!!!

Posted: 1/16/10 at 1:16pm | IP Logged

Hey Ed, nice to hear from you. I'd love to see some the crazy shit you're likely doing.

Good session today:

Seated Box Jumps - 3x3 @ 36"

Box Squats

Bulgarians off a box for added stretch of the hip flexor

Romanian Deads

Glute/Ham Raise

Kettlebell Core Blaster

Some clips:

http://www.youtube.com/watch?v=YPpvUfP93T4

Posted: 1/20/10 at 3:44pm | IP Logged

Snow storm outside, but things are heating up in the gym.

Worked some contrast training today. Heavy deadlifts with fast pulls. Hit some reverse band deads for the first time this offseason. I don't put a lot of tension on the bands, as the video will show.

http://www.youtube.com/watch?v=ztpvVsseSlk

Not shown:

Explosive Good Mornings supersetted with bounding

Kettlebell Core Killer

Hammer Winds.

Posted: 1/21/10 at 8:43am | IP Logged

Greg,

Those step down cleans look awesome man, I am impressed you can swing those after that kind of pulling on deadlift.

Posted: 1/24/10 at 10:32am | IP Logged

Some jumps & throws:

http://www.youtube.com/watch?v=Uw1ozlk52lQ

http://www.youtube.com/watch?v=IIdlJaa1QyI

Posted: 1/28/10 at 2:37pm | IP Logged

Haven't been updating this as much lately. Here's a rundown from the last few days up to today:

Monday:

Close Grip Power Snatch (thumbs touching) - up to 205 x1

Front Squat up to 460

Glute/Ham

RDLs - up to 500x3

Tuesday:

Behind the Neck Push Press (do drop under) up to 365

Incline Bench up to 350

Kroc Rows - 120's x20

Chins

Kettlebell Run

Thursday:

Deadlift - 730x1 (PR)

Glute Ham

Snatch off Bench

I'm going to switch things up next week and back off heavy deadlifting. At this point I'm happy with the weight pulled and want to focus more on my front squat and power snatch for the next 2 months. All the heavy deadlifting has not impacted my explosiveness (as judged by jump tests performed last weekend) but I do want to finish the offseason with some oly lifting PRs.

Posted: 1/29/10 at 7:20am | IP Logged

awesome Greg.

although you now owe Canada multiple 16' WOB with your sick pulling numbers. can't wait to see how your season goes.

Posted: 2/02/10 at 7:07pm | IP Logged

You and me both, Will.

I've been doing a lot more throwing lately and giving my body a bit of a break from heavy lifting.

Today: Green Band Resisted Deads (set up like previous). Worked up to an easy 5 hundee for a single. If they weren't so damn taxing I'd try to push these.

Single Arm BB Snatch with no drop under - multiple sets at 140lbs

Chins - 3x5

Explosive GM's - Worked up to 315 but I can't handle that much weight. In fact, anything over 275 doesn't feel good. I think this is going to be a risk/reward type situation.

Just a quick note on foam rollers. I've been using them after every lift for the last 3 weeks and have noticed a significant difference in my recovery, mobility and general quality of life. Might be a smart investment for some of you.

Posted: 2/03/10 at 6:43am | IP Logged

Craig,

Given your hardcore approach to things, you should proceed directly to PVC pipe.  Either works wonders.  Remember, the more it hurts, the more you need to do it.  Expect rapid improvements though.