Alan H's training log

[Alan H]

Got no sleep on* Wed or Thursday and felt like total c*&^% on Friday so I skipped a gym day on 3/5.

Throws day on Sunday went well. I got a couple of guys in the Guild started out throwing, John did well on his first time with caber and Roberto looks pretty good with the light weight. Bert from Stanford came out, he's coming along.* He's still throwing 50 LWFD with no form!* He had a hell of time with the caber today, though.


Me, I'm happy...cleared 13 feet in WOB twice after everybody went home, and that's with my Masters weight for distance so it drags on the ground.* All up , had about 8-9 WOB tosses.

*LWFD 42-44 feet, which is acceptable.* We did a lot of single spin drills today. * I owned my 100 lb 13 foot caber today, turned it four times in a row, all 12:00 - 12:30's. Open Stone standing throws at 29 feet* after my usual toeboard drills...skipped the drop-and-pops and A-line drills today, 'cause I had the Guild guys to get started. 29 is just fine for me.

*I'm happy with where I am right now in the season. All these weights this past winter have paid off.

3/8/2010

Back Squat ...3 x 5 x 200 felt good! time to move up to 220!

incline db press... 2 x 6 x 70

hanging leg lifts... 2 x 12

hammer wind core crushers on roman chair... 8 each direction x 12 lb ball

front-side-lateral jumps ...5 each side

hamstring curls .... 2 x 8 x 110 easy, do 'em to maintain muscle balance in upper leg

rowing machine...9 min.. 8 min + 1 minute sprint ,