Alan H's ON-Season Training Log

[Alan H]

Quiet throws day on Tuesday.. Bert was out for 45 minutes, then I was solo for the next hour and a half.

Did some open stone, then after Bert left I just lined it up and did about 20 more. Most all were right at 30 feet, with a couple of the early ones out to 32. So I'm hoping for 31+ at Woodland, which would be another PR.

Did some 42 HWFD, which didn't go so hot. I need to spend time Thurs-Tues-Wed with the 42'er and get that back.

Last up was some hammer. I tossed 6-7 @ 81 feet, which is pretty good for me, especially when I'm tired, and a hell of a lot better than what I posted at Ardenwood last weekend. I know why, though. I need to just do-do-do-do and do some more until I internalize what I need to do in the hammer cage without thinking about it too much.

So the next three throws workouts will be:

Open stone
WOB focusing on hip pop and sitting into it.
LH, focusing on repetition so I don't have to "think" so much
42 HWFD for strength and balance.

I have two lifting workout left before Woodland. I will be doing hang cleans in both of them, for sure.



Wednesday rest ..... needed it.

Yesterday throws Thursday April 15th..

I loaded on another 5 pound plate on my "stacked plate" 42'er and did 5-6-7 tosses. Then moved it down to 28 pounds and did 4-5..went up from there...28 pounds, 33 pounds, 38 pounds, 43 pounds, 48 pounds, working on balance and control. There were three of us, this took about an hour. Forty eight pounds is **heavy**, my legs are sore today, especially the IT bands.

Did some heavy hammer...32 winds, in sets of 8, then 4-5 releases. Then did light hammer 5-6 tosses.

THe other guys knocked off here, so I went and threw Braemar for about a half an hour, probably 15 or so tosses, not going hard but trying to get into position. I wanted some WOB but just simply was out of gas.

Today...Friday 4/16/2010 in the Gym...

BackSquats .... 5 x 210, 5 x 200, 5 x 190 .... I'm off a little on this, haven't been doing them.

Power/Hang cleans 3 x 4 x 120

hanging leg lifts 15, then 10

lat pulls on roman chair ... 2 x 12 x 50 lbs

triceps cable pull-down ... 2 x 8 x 65 "on the stack"

push ups with feet on 24 inch pylo box, hands on wobble boards .... 15, then 10 more. I'm a little off on this but not as much as I thought I'd be.

windmills .... 2 x 10 x 25

rowing machine ....11 minutes <2:30 for 500 m, then 1 minute sprint.

I added something fun to the rowing...just pulled with one hand for ten pulls, keeping the pace to <2:30, then do a few two-handed, then switch to the other hand. Did this back and forth 3x somewhere in the middle of those 12 minutes.

[Alan H]

No throw this weekend, went hiking on Sunday, though! And I spuzzed up my ladies/newbies caber. Legs still tired, still healing/repairing from last week. I will lift hard today, throw overweight Tuesday, then throw light on Wednesday and call it good for this week. Gotta be 100% on Sunday for Woodland.

Todays SlimGym 4/19/2010

Sumo Dead Lift High Pulls ... 2 x 8 x 115 .. didn't feel good, too much back not enough legs

hang/power cleans ...4 x 120 ..tried another set @ 120, lost it on #2, made a lot of embarrassing noise, went down to 110..so 4 x 110, 4 x 110 ....form is getting better, slowly.

Cable chops Hi-Lo/Lo-Hi ... 8 x 58 lbs (32 chops)

low lateral cable pulls ... 8 x 72 lbs, 8 x 78 lbs each direction (32 pulls) never done these before.

hammer wind core crushers on roman chair ... 2 x 10 x 8 lb ball

leg press ... 2 x 10 x 330 (on the stack...only two plates left on the stack!)

Elliptical ... cardio.. 14 or 15 on incline and resistance....14 minutes

[Alan H]

Throws last night...MAN was I hurtin' from Mondays gym time...

8-10 braemar throws with 23 lb rock, not hard, just going for position...

....bit of coaching with some Shinty folks who were at the field....

8 WOB tosses, bar at about 12' 6", going for max *pop* with the hips. Drive the hips UP. I seem to have a problem with throwing the weight straight up and down when I'm doing this...must practice more. Hold on to that thing. When I got it right, the weight just flew.

Some LWFD drills...first spin drills, no-spin-drive-the-hip-to delivery drills, then 8 throws until I got seriously tired and form went to hell.

[denmcdough]

Wow, all that lifting. I'm tired...will pass on the weights. Headed out the door for a 50 mile bike ride. Good luck with your lifting program.

D