Triskaidekaphobia - Joshua's Training

[Joshua]

My 59' 8" practice throw

[Joshua]

Getting Stoned

Braemar 22#: 6 throws guessed (from my open stone throws later) to be low-to-mid 20's. I always warmup stone workouts with braemar because I don't actually leave my hips behind in it, where that habit comes out in open stone for me.

Open Stone 14#: 25 throws, I know for a fact 8 throws were over 30'. Best throw was 34' 6". Worst throw the stone "rolled" off my hand and I only managed 24' and change. Besides that stinker, I didn't throw under 27' the whole night.

Hammer Winds: 5 sets of 5 with last wind as fast as manageable without spikes or cleats.

Just for s&g I threw my hammer. It broke. Off to Home Despot tomorrow for a new handle. I'm going to accrue a ton of extra conduit around this house as it's a 10-foot piece for $1.60 and I only need 50" on the flanged end for my hammer handles.

[Joshua]

Yesterday Weightlifting: Clean and Jerk form work up to 105kg/232lbs, Back Squat 5's up to 150kg/330lbs

Then I went on a 1.1mi pub crawl.

This morning throwing:
3 sets of 5 hammer winds
About a dozen throws in the mid 50's with no tape or tack, best was 56.8 feet (I replaced my handle today and had no tape for it so it was slick)
Braemar 22lb: 23, 23, 25, 21, 24
Open Stone 14lbs: approx 12-15 throws - best was 36.5 feet (!)
42 wfh (using tape on a stick to measure branches): 9, 12, 12, 12, 12, 13.5, 13.5, 13.5


I'm going to do well in stone, I feel like I'm improving every time I throw it.

[Alan H]

Hey, I like the pub crawl!

There's nothing as motivating as improvement! Good job on the stones.

[RogerWS76]

Looked at your video practice. just a couple of suggestions to start. Try to get your low point more to your right foot rather than in the mideel and when you throw it reelaeas it MUCH higher. YOu are releasing it like you would swing a baseball bat. Think of it more as a lift from your right foot at the bottom over your left shoulder.

PS If anybody took video of last weekends games I threw in DO NOT WATCH it! Ha! I think I was doing the same thing. Bad Habits die hard!

[Alan H]

Roger is right. You're also not opening your shoulders and torso out into the field as you release.

Here's a picture of Alistair Gunn releasing the hammer. See how he's looking straight up in the sky? Look at where his chest is, in relation to the field....he's got his chest pointing out towards the field.



compare that to your release point.

Here's Harrison Bailey... almost the same point...looking straight up into the sky, and driving his chest around.

[Joshua]

There is a LOT of stuff I need to work on with hammer. Most notably, I still need to get my rhythm down on the winds... I'm chanting to myself...
1 wind: Get it started, straighten the elbows
2 wind: Get the hips going opposing the swing of the hammer to work up speed and maintain balance
3 wind: Crank it from 8 o'clock to 1 o'clock and release, twisting hard to the left at 4 o'clock (can you tell I've been reading Matt Vincent's book?)


Tonight was gym work, I've begrudgingly convinced my weightlifting coach to let me throw some things into the mix that I feel will help me out.

Behind-the-Neck Push Press (from Jerk Blocks): 3x60kg, 1x80kg, 80kg, 80kg, 90kg, 90kg, 90kg 3x100kg, 3x110kg
Behind-the-Neck Jerks (from Jerk Blocks): 3x110kg, 1x120kg (poor attempt here so I went down in weight), 3x115kg, 2x117.5kg, 1x120kg/265lbs
Bent-over Rows: 5x90kg, 2x5x110kg
Barbell Jump Shrugs: 5x120kg (I like these with a trap bar much better)
Front Squats: 2x70kg, 90kg, 125kg, 135kg, 145kg, 130kg, 140kg, 150kg/330lbs


I am dead serious about winning my next games. I will be prepared... even if I'm only lifting 2x a week and throwing 2x a week... I was barely doing either before and I've set numbers that I think would make top 3 in the B's - with some functional practice I'll be ready to own it.