ANNA-Today we had spd sqt’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s, Raw,435lbs, off 14-in bx. 5×5, Rk DL’s 415lbs 5×5, arch bks 495lbs 2×8, step-ups and leg curls 2×10, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps,also trained throws,skills and agility work,need to correct the mistakes and I will Throw Big,Throw Far,spd bp’s tom, see you in the WR.
ANNA’S LAST SQT BEFORE WPC WORLDS! 650LBS. SORRY I’M NOT SURE HOW TO DOWNLOAD THIS OFF FACEBOOK,BUT IF YOU GO TO MY FB PAGE,FRIEND ME THEN GO TO MY PHOTOS YOU’LL BE ABLE TO SEE THE VIDEO.
We had Hvy BP’S today,started w/ rev hypers 3×10 ss. w/ rope abs 3×20 and glute/hams 3×10 ss. w/ landmines 3×10, bps,Raw,165lbs 3×5,4-Brd press 255lbs 3×5,DB incline and decline 2×10,cleans 155lbs 3×5,grapplers and seated DB press 2×10, close grip bp’s 105lbs 3×10, e-z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2,finised w/ throws,speed and agility work, we’ll be leaving for Blacksburg Va. today,for meet on 2/3-4 and I’ll be throwing the weight and the shot,Throw Big, Throw Far! see you in the WR.
Today we had dl’s,needed to go 4 in a row due to leaving for V-Tech on Thurs., started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines 3×10 ea,we did a spd version of our DL day,all training was raw,high bx sqt’s,425lbs 3×5,blk dl’s, 365lbs,3×5,pltfrm bnd dl’s,w/ 265lbs 3×5 , sissy sqts 425lbs 2×5, corner rows w/175lbs, 2×10, leg curls 2×10, seated wide grip mach rows 2×10 and seated close grip pull dwns 2×10, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps x2,also trained shot and weight, skills, agility and speed work,training went well,Throw Big Throw Far,see you in the WR.
We had Spd BP’S today,started w/ rev hypers 3×10 ss. w/ rope abs 3×20 and glute/hams 3×10 ss. w/ landmines 3×10, spd bps,Raw, 165lbs 10×3,Bnd press, single red, 155lbs 5×3,ball and mach press 2×10, Standing press 175lbs 6×2, db c&p,plate raises, standing db one arm cln and jerk all 2×10, Close grip bp’s,single red, 95lbs 3×10, E-Z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2, training went well,Va,,. Tech this wkd for indoor,lv. Thurs afternoon,finished w/ throws, skills and agility drills, dl’s Thur, see you in the WR.
Today we had spd sqt’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s, Raw,425lbs, off 14-in bx. 5×5, Rk DL’s 405lbs 5×5, arch bks 525lbs 2×8, step-ups and leg curls 2×10, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps,also trained throws,skills and agility work,I have one week of training before the next meet in Blacksburg Va. on Sat 2/4,plenty of time to correct the mistakes and I will Throw Big,Throw Far,spd bp’s tom, see you in the WR.
We had BP’S today,started w/ rev hypers 3×10 ss. w/ rope abs 3×20 and glute/hams 3×10 ss. w/ landmines 3×10, bps,Raw,185lbs 3×5,4-Brd press 275lbs 3×5,DB incline and decline 2×10,cleans 165lbs 3×5,grapplers and seated DB press 2×10, close grip bp’s 125lbs 3×10, e-z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2,finised w/ throws,speed and agility work,my next indoor meet will be in Blacksburg Va, on 2/3-4 and I’ll be throwing the weight and the shot,Throw Big, Throw Far! see you in the WR.
Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines 3×10 ea,we did a spd version of our DL day but this weekend we’re off,no meet til 2/3-4 in Blacksburg Va.,all training was raw,high bx sqt’s,445lbs 3×5,blk dl’s, 355lbs,3×5,pltfrm bnd dl’s,w/ 285lbs 3×5 , sissy sqts 425lbs 2×5, bent rows w/165lbs, 2×10, leg curls 2×10, seated close grip mach rows 2×10 and seated wide grip pull dwns 2×10, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps x2,also trained shot and weight, skills, agility and speed work,training went well,Throw Big Throw Far,see you in the WR.
We had BP’S today,started w/ rev hypers 3×10 ss. w/ rope abs 3×20 and glute/hams 3×10 ss. w/ landmines 3×10, spd bps,Raw, 175lbs 10×3,Bnd press, single red, 135lbs 5×3,ball and mach press 2×10, Standing press 165lbs 6×2, db c&p,plate raises, standing db one arm cln and jerk all 2×10, Close grip bp’s 125lbs 3×10, E-Z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2, training went well, finished w/ throws, skills and agility drills, dl’s Thur, see you in the WR.
Today we had spd sqt’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, spd sqt’s, Raw,405lbs, off 14-in bx. 5×5, Rk DL’s 395lbs 5×5, arch bks 515lbs 2×8, step-ups and leg curls 2×10, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps,also trained throws,skills and agility work,struggled this past weekend in Birmingham Ala. at indoor meet,fouled on all three throws in the weight and only threw 38.2 in shot,I have two weeks of training before the next meet in Blacksburg Va.,plenty of time to correct the mistakes and I will Throw Big,Throw Far,spd bp’s tom, see you in the WR.