Alan H's 2012 in season log

[Alan H]

Results for the Queen Mary Games:

Braemar stone ... 25' 9" acceptable, but about 12-18 inches off of where I'd like to be.
Open Stone ... 30' 11" I had two lousy throws, then popped out this acceptable one.
LWFD ... 44' 3" ...bloody awful sequence of throws
HWFD ... 27' 7" ...worse, if that's even possible, than the LWFD

16 hammer ... 79' 7.5" ... I was finally starting to loosen up when we got to hammer. This is not a great throw, but not awful. I should be consistently over 80.

22 hammer ... 64' 8" ... not great but perfectly acceptable
WOB ... 12 feet... plague'd by the ups and downs. I probably have the height for 14 right now.

Sheaf ... PR @ 24 feet, powered by small change in technique. Very happy with this.

Caber ... best of 11:30 on a light stick, 16' 6", 70 pounds, total pencil-no taper

I pulled tape for the womens class the day before, and that, combined with lifting a little too big the week before, left me tight and with no acceleration on Game Day. Though it was a LOT of fun, I can't do that again!

[Alan H]

Move it!!

Stretch Cage
foam roller...piriformis, hip flexors
bosu jump squats ....2 x 20, slinging a 12 lb med ball
dumbell snatches off the floor .... 4 x 4 x 90 woohooo
hanging leg lifts in the Captains chair ... 15, 10
box jumps .... 20 x 10 x 20 inch box
Core 1 .... hammer wind ab crush...2 x 10 x 10 lb ball, I haven't done these in forever.
push-ups ... 15, 10 *fast* with feet on a 20 inch pylo box

[Alan H]

In between runs to the bank, hardware store and loads of laundry yesterday, I took the CHAC 56 pound weight out for a ride. 8 throws, 22-24 feet. Hey, that's better than I thought it was gonna be. I can hang with the B's if I throw like that.

[Alan H]

stretch cage
hang cleans ... 6 x 105 / 6 x 135 / 2 x 3 x 155 / 3 x 1 x 175 / 1 x 190 single rep PR!
Incline Bench Press ... 6 x 135 *fast* / 6 x 155 *fast* / 4 x 175 "sorta fast" / 3 x 185 / 2 x 205 / 1 x 220!!! single rep PR!
Landmines ... 3 x 10 x bar+65
upright rows ... 3 x 6 x 85
curls for girls ... 4 x 6 x 80 curl bar
tris for guys ... cable pulldowns, 3 x 6 x 105

[Alan H]

Quickness and confusion day

stretch cage
Fast backsquats ... 6 x 135 / 6 x 185 / 4 x 3 x 225 / 3 x 2 x 275 ...OK, I was not too fast on those last three sets!

bosu jump squats .... 2 x 20 with 12 lb med ball, quick feet!!
Core 1 ... hanging leg lifts in Captains chair, over a stanchion 15, 10
"shot put" cable pulls .... 3 x 8 x 44 lbs each side

out to the field..

30 yard sprints, in other words, sprint 30 yards, reach down, touch towel, sprint back. I did six of these and thought I was gonna die!!

discus and shot drills in the shot ring...Nickersons (awful)--glide drills, "Mikes Toeboard Drills" all with a wadded-up wet towel.

[o1d_dude]

30 yard sprints, in other words, sprint 30 yards, reach down, touch towel, sprint back. I did six of these and thought I was gonna die!!

In basketball, cross-court sprint, touch the line, sprint back is an exercise known fondly by the name "Suicides".

Good training.

Try this after dead lifting or squatting for extra pain...er, training.

When I was younger, I used to squat and then do basketball dunks.

[Alan H]

In basketball, cross-court sprint, touch the line, sprint back is an exercise known fondly by the name "Suicides".

Good training.

Try this after dead lifting or squatting for extra pain...er, training.

When I was younger, I used to squat and then do basketball dunks.

The famous, if possibly mythical "Litvinov sprints".
They're on the schedule in about two weeks! Never done them before but my friend Marty said they kicked HIS *(*(%^)(*