An Evolution of Shayner: WEESSSTSSSIIIDE

8/26-Tues

Threw by myself. Didn't measure anything.
A)Breamar-10 puts
...worked on really exploding with the legs
B)HWD-5 throws
...worked on not blocking myself out and keeping arc high.
Sadly, I got bored. Soooo...I went off to the gym for a bit.

Music-Thousand Foot Crutch
A)Inc press:115X10, 135X5, 185X5, 205X3, 225X3
B)farmer walks:255X78 steps, 70 steps

C1)caber curls:150X8X2
C2)front delt raises:40sX8X2
C3)straight arm pulldown:150X10X2
C4)cable tricep ext:120X15X2
 
I'm not really sure what workouts I've had since then. I haven't recorded much.

9/01-Mon
A)Hang snatch:115X2, 125X1, 135X1, 120X2, 125X2
B)front squat:245X3X8

C1)abs:3 setsX20
C2)calves: 3 sets

9/02 Tues
Throwing
We went through all 9 events 5 times.

9/05 Fri
A)hang clean:185X3X3

B1)205X1X8
B2)chins:bwX5X8

Alright...off to throw for my last throwing practice before competing in Tulsa next Sat.
 
Recap-

Came back from Tulsa on Sunday. I got 2nd place over all. I hit some nice PRs and have this new vengence to get my HWD to at least 22 feet before the end of the year.

Plan is to capture C class and move up to B class at the Bedford competition on the 11th of Oct.

9/15
A)zercher squats:135X5, 225X5, 335X3X5

B1)bb inc press:205X3X6
B2)chins:BWX8X6

9/19
A)zercher squat:135X10, 205X6, 275X5, 325X1, 365X1
B)cheat curls:145X10, 9
C)bb inc press:225X5X2, 225X6

9/21
A)front squat:135X5, 205X5, 255X2, 305X2, 325X2

B1)speed GMs:190X5X3
B2)high bb inc press:235X2, 225X2X2

C)db swings:45X10X3

D1)farmer walks:315X40 steps, 37 steps, 32 steps
D2)low cable pull ins:60X10X3
D3)bicep stuff:3 sets
D4)tricep stuff:3 sets
 
Quick update
9/29

A1)bench:135X10, 225X5, 245X3, 265X3, 285X2, 305X1, 315X1
A2)front squat:105X5, 135X5, 205X5, 275X3, 325X1, 345X1, 355X1, 365X1

11 days out from competing in Bedford. Hopefully this will be my spot to close up C class and move onto B class.

My JV and varsity girls closed out their volleyball season with another spectacular win tonight. Soooo...in celebration I'm going to hit some biceps and triceps.
 
9/30
~Throwing~
A) Open stone:10 puts; best=31'8"
B)WFD: 8 throws; best=19'4"
C)heavy hammer:8 throws; best=63'9" (no boots, no tack)

10/01
A) hang clean:155X3, 165X3, 155X5

B1)med inc bench:185X5, 235X6X3
B2)chest sup row:255X8X4

I just found out this morning that they moved C class to Sunday. This screws me out of the competition since my kiddos birthday is on Sunday. Ah well, I'll hit Salado in November. The only downfall is this is an open Game and so I won't be able to move up in a weightclass.

I suppose this means I can increase the volume of my workouts now though.
 
10/6

DL: 135X10, 205X5, 275X3, 325X3, 355X3
HC: 135X5X3
chins:BWX12X2, 10
biceps: 2 sets
 
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