The Shot Put Blues

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Remainder of truncated workout from earlier in week
Bench Press
60 x 8
80 x 8
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

Unsupported Rows
60lb DBs x 8
70lb DBs x 8
70lb DBs x 8
70lb DBs x 8

Plate Shifting
4 x 5k, 2 x 2.5k, 2 x 1.25k
3 rounds

Rolling tricep extension
30lb x 12
30lb x 12
30lb x 12
30lb x 12

S2
Box Squat
120 x 8
140 x 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

1 leg dead lift
60 x 8
60 x 8
60 x 8
60 x 8

Hanging Leg Raises
20, 15, 15 10

Chin ups
Green & Purple band x 8
Green band x 8
Bodyweight x 5
Bodyweight x 3
Bodyweight x 3
Bodyweight x 3
Purple band x 5
Purple band x 5

Speed Bench
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

Russian Twists
10k x 20
10k x 20
10k x 20

Seated DB Power cleans
25lb DBs x 12
25lb DBs x 12
25lb DBs x 12
25lb DBs x 12

Above done in the Shangri-La hotel in Manila, which has to be the best hotel gym in the world.

Oregano_State

Was Manila badly hit by the storm?

Vet Thrower

Oregano_State wrote: »

Was Manila badly hit by the storm?

No, Manila is a long way north of the affected area. I expected a lot of refugees, but found out the reason there weren't was because nobody could get off their islands...

I caught some sort of bug there though, so no training for a week.

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Dead Lift
120 x 8
140 x 8
160 x 5
170 x 5
180 x 5

Elevated split squat
20 x 8
20 x 8
20 x 8
20 x 8

Knee raises - on inverted bench
3 x 20

Bench Press
60 x 8
75 x 8
85 x 5
95 x 5
105 x 5

Unsupported rows
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting
4 x 5k & 4 x 2.5k
3 sets

Rolling tricep extension
27 x 12
27 x 12
27 x 12
27 x 12

Got through this ok, but it was a struggle. I felt as weak as a cat. Amazing how much impact even a short layoff has. Staying illness and injury free really is so much more important than anything else.

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Box Squat
100 x 8
120 x 8
140 x 5
150 x 5
160 x 5

1 leg dead lift
60 x 8
60 x 8
60 x 8
60 x 8

Russian Twists
3 x 20 with 10k plate

Chin ups
Green & Purple band x 8
Green band x 8
Purple band
3 x 5
3 x 3

Really gone backwards on these

Speed Bench
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

45 degree back extensions
3 x 20

Seated DB Power cleans
15k DBs x 12
15k DBs x 12
15k DBs x 12
15k DBs x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Dead Lift
120 x 8
150 x 8
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Elevated split squat
20 x 8
30 x 8
40 x 8
50 x 8

Knee raises
3 x 20

Bench Press
70 x 8
90 x 8
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Unsupported rows
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting
4 x 5k & 4 x 2.5k
3 sets

Rolling tricep extension
27 x 12
27 x 12
27 x 12
27 x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Box Squat
120 x 8
140 x 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

1 leg dead lift
60 x 8
60 x 8
60 x 8
60 x 8

Russian Twists
3 x 20 with 10k plate

Chin ups
Green & Purple band x 8
Green band x 8
Purple band: 5 x 5

Speed Bench
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

45 degree back extensions
3 x 20

Seated DB Power cleans
15k DBs x 12
15k DBs x 12
15k DBs x 12
15k DBs x 12

Vet Thrower

Yesterday:

Threw in indoor league. Got points for club at least, but distances were poor - probably not surprising due to length of time since I last threw. Need to work on patience, waiting until lower body movement is completed before hitting with the arm.

Vet Thrower

26 Jan

Threw in masters indoor nationals. Won by 2cm. Back to training next week.