I’ll be posting my training weeks for those who are interested in numbers and the like. The following post is for last week, 2/21-2/27. Note: this isn’t my programming, but is the work our coach has programmed with a few minor individual adjustments.
AM: Technique work (standing throws, working on having an active left side, I really suck at this)
PM TRACK: Sprint work, handoffs, striders
Hang snatch (nice and quick): 2×155, 3×145, 4×135
Push Jerk: 135×5, 185×3
Box Jumps: 3×2 @ 44 inches (easy)
Ab work (plank variations)
Box squats with triple extension @ the top: 225×5, 245×4, 275×3 (kept these nice and snappy)
Bulgarian Split Squats: 3×5 each leg with 32 kg kettlebell (it can’t be pounds because it’s Russian right?)
RDL’s: 135×8,8,8, nice and light
Incline bench press: 145×5,5,5 superset with pullups: BWx10,5,8
Back extensions: 2×20
High rep ab circuit x 2
PM TRACK: Speed endurance work, slightly tweaked hammy
Easy day, light ab circuits. This week also included lots of ice, stim and soft tissue work on hammy
Pre meet day, in the case of this week this was lots more therapy on hammy
Meet day, only ran 4×400 (1st leg) really protected stride and ran slow as balls, a 51 second split; threw an embarrassing 39.71 for 5th place. Not a great day, hammy still felt like crap. That being said, I’m glad I finally have an official mark to work off of and look forward to some big improvements in the next meet–we’ll be throwing in the AM instead of going straight from a 400 into throwing with no warm up.
AM TEMPO: extensive tempo work, 4×200 @ 31-33
AM WEIGHTS: weird clean progression things, in short, it was a light day. 135×3 each leg, plank work
AM: Some easy kettlebell work with my 45 pounder
Cleans to front squat: 3×8 each arm
Clean and press: 3×8 (clean it every time)
Snatch: 3×12 each arm
Just started up with the kettlebell stuff per advice from the great Dan John. Looking forward to watching my overall conditioning levels improve. Also, the hamstring is finally starting to feel like a pork chord again, so it’s looking like it’s going to be a much happier post when I update next time with this week’s training.