throwing, prowler, throwing.

went and did a bit of extra light hammer throwing this morning with two clients,

then this afternoon, strenght coach Troy Anderson stopped by and we warmed up then took 8 100 foot prowler sprints with 50 lbs in the 112 degree heat. It was a blast thanks Troy for coming by. I edged my time up to a 6:44 seconds. I want to get that down to sub 6 seconds


this evening I will go do heavy weight and heavy hammer throws

weight 5 cast 10 throws

heavy hammer 10 throws

again keep it at 75-80% effort and hit the positions work technique.

Bench, pull up and throwing

Bench
Work up to
335 x 2
Then 340 x 4 (PR) of some sort

Then 420 x 1 x 3 sets eccentrics
Getting stronger

Pull Ups x sets of 1,2,3,4,5,6,7,8,9,10 that last set was a bitch

Throw light weight for distance and light hammer, decided to just throw and not hard just do it right and go about 75% power. Went much better they weights were going and form was getting worked out. Every hammer was about 80 feet and weight about 45 feet

Light weight
5 casts, 10 throws

Light hammer 10 throws

Interview of me With Nutri-Boides Blog

Check it out

here

605 x 5 DL

Things are coming back did this after 605 x 1 x 9 sets. Im starting to roll again with little pain and confidence with heavier loads is coming back

DLing june 26th 2010

Feeling ran down so skipped my optional Friday training this week

Came into today feeling good wanting to test the glute/ham on some 600 DL’s and see how things feel

we went to train at Johns place (CrossFit Arizona) down in Casa Grande

Deadlift
245 x 1 x 5
335 x 1 x 5
425 x 1 x 3
515 x 1 x 3
605 x 1 x 9
605 x 5
Man they felt better every pull I could feel them early but that went away for the most part as I went. Still a bit there but not bad, going to stick to my plan its working

A few chins and few OH presses as well

That’s it, good day and I was dressed to impress
click here

Wednesday June 24th

Incline speed bench

115 + orange bands x 3 x 7

I got my third strike against the tendo on set 7. I will repeat this



Body weight prone rows

X 7 sets



Box Squat

Lowered the box a few inches im about two inches above parallel

Worked up to 495

405 x 13 x 2 sets

These were easy on the legs hard on the low back doing that volume and the lungs LOL



Ive lost something between the hip and glute but this was a good start back



DB shrugs

10 sets



GM’s

X 3 sets



Hi rep Bis and tris

Tranforming the intern part 2

Transforming the intern part 2 we've been on the road so not as much filming of training as we wanted but he's been working hard

Prowler races

I am the Gilbert Prowler speed champion!!

We pushed the sled for time with just 44lbs added to it 100 feet my top speed was 6.43 seconds. Christian did beat me in the sprint with no sled the little bastard :)

Oddly enough I had near zero pain the the hamstring / glute pushing the sled but the race without it. Every stride hurt like a mother. I guess the angle I'm at when pushing the sled helps.

Interested to see what my fat ass can get that 100ft time down to when healed and with pratice.

Seminar, DL and bench

We had another great seminar in Rio Rancho New Mexico. A great driven group ready to learn and progress. I see great things coming form them all




they took lunch, and I did light DL's

worked to 405 for a handful of easy singles and then 375 x 10 x 3 sets

just healing this damn glute.

then today


June 21st
Monday

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 315 x 9 ( I think this may be some kind of rep PR not sure) they were solid)

Bench Eccentrics
420 x 1 x 5 sets
upped the load 15 more lbs as the 405 had gotten easy this was hard even more so after 315 x 9 but I think they are working

Cable Rope Row
some x some

Chins a few

Dips some

feel pretty good today

Iron Radio With Guest Alwyn Cosgrove

Alwyn joins us today on iron radio. listen to it now. You can enter questions now or real time during the show. Then come back after and listen to the replay if you cant make the live broadcast.

http://AttendThisEvent.com/?eventid=13118268

Press and chin

Thursday june 17th
Again pushing training ahead due to seminar

Just lots of work with light weight

1 Motion Clean press
Bar x a lot
30kg x 10 x 3 sets
40kg x 5 x 2 sets
50kg x 3 x 2 sets
60kg x 3 x 2 sets
30kg x 10 x 2 sets

BN Press
30 x 10
40 x 10
50 x 10

32kg KB press
X some x some

Other KB pressing x some

Chins
Different kinds x a lot, lots at body weight some at 45lbs many at bodyweight.

Shrugs x some

Deadlift light
X 1 x many sets and other fooling around just getting loosened up

Lift For Hope III Shirts

OK front and back of shirts I am ordering. Id love to get some preorders for these $20 and the profits go to LIFT FOR HOPE III and to help fund the sponsored athletes

CLICK HERE TO ORDER

note the size you desire so i know what to send

thanks

SPEED BENCH AND HEAVY SQUAT

Incline speed bench
95 + orange bands x 3 x 8
Fast. Ive been using the tendo for my speed work. Every rep except two were at 90% or above Ill raise it next week. I am starting to feel a difference in my speed

Body weight prone rows
10 x 8 sets

Box Squat
Worked up to
495 x 3 x 5 sets.
These felt great even on the glute/hammy. Felt it just a touch but finally had it and more in me to do all 5 sets

SLD and KB swings x a FEW

Jakes new highland games outfit

Transforming Christian The Intern

OK so i sat down and met with Christian and we set some minor goals of seeing what type of physical (body comp and strength) transformations we can make in the next four weeks. It began today. With a nice huge dose of nutrition and a big dose of squatting, Chins and tire flips.

He is going to have to make some diet and life changes to make this a drastic change the training and direction is here, Plus all the while he is set to learn as much as possible and help in operations.

Keep an eye on him and wish him the best this will be fun

here is day one, He measured in at 17.1 % body fat with Ultra sound we will test again in two weeks

June 12th Raw meet

Last weekend we traveled up to Prescott for the American Record Breakers Meet for 100% Raw.

I handled Geno, Charles and Christian and they all kicked but. Christian did great in his first international meet, Geno killed the 400lb DL we have been training to get for over a year, and Big Charles smoked 486 to break the existing national record and his own PR then took down 500lbs as well to seal the deal

Big Geno also set new records on the strict curl and bench.

great job guys it was a blast handling you.

Benchin' June 14th

June 14th
Monday

KB Throw Drill
Same thing kept doing them between bench and row sets
24kg KB x 2 x 8 sets

Bench
Worked up to 375
I think this is the heaviest I have done flat footed and at this body weight. Felt good and strong

Bench Eccentrics
400 x 1 x 5 sets

Cable Rope Row
Stack x 10 x 13 sets
Stack x 24 reps

throwing this afternoon

Growth Food

Snatch and Pull

Friday, pushed training ahead a day so I can coach tomorrow. Hammy is jacked so going to take things just to the level of no pain. Be conservative.

Hang Power Snatch
Bar x some
95 x some
145 x 1 x 8

DL warm up to
600 x 1 easy

DL Rack Pull against double over black bands
Bar x 3
245 x 3
335 x 1
425 x 1
515 x 1
605 x 1 x 2

That’s it Im tired. The pulls against bands sucked they really pull you out in front which makes you work hard, Id rather pull 800 dead weight than 605 + dbl black band weight just gets harder and harder as you go LOL I guess that’s the point though

Press, pull, spin, throw

Thursday
Morning
Pushing schedule ahead a day as Ill be coaching Saturday

A few DB oh press and chins

Then hammer throws with new spiked boots
These were good didn’t throw as far have to get used to them but can tell in time ill be able to throw further you can really lay the heat on it not worry about feet moving but may over pull and fall on your butt LOL

Afternoon

OH DB Press
10 reps 10 sets varied loads

Pull Ups varied grip
3 x 10 sets

Discus 5 throws

Light weight for distance
5 cast, 5 spins, 7 throws

Squats June 9th

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
Thomas Jefferson

Wednesday June 9th

Db bench
Few x some

Box Squat
Work to 495 x 1

Speed squat
275 + orange bands x 2 x 10 sets
I really need to get more explosive

Bench
185 x 10 x 3 sets

Throwing and New gear

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.
William Shakespeare

Yesterday Hammer throwing, 10 throws with light hammer, 5 with heavy

went OK got my tacky in was throwing the heavy in the 76-80 foot range

Got some new gear from the Netherlands

Snatch Reform Tour Stop # 3 Bozeman Mt.

We had a great seminar and an exciting time. Old friends and tons of new ones. my first time in Mt since I lived there briefly. Its a great part of the country that's for sure.

We had everything from good food, to horrid Hotels. BP oil spill reenactments to a great seminar with two of the best host one could ask for, and a awesome group of students.

Thank you everyone for a great time!!!