Unbreakable Athletes

Training week of 6/17-21

Anna-FULL

315lbs+20 chns 3X1
485,525,565X1
405lbs rK bnd 6×3
665lbs arch bks 3X1

Anna-SS
135+18 chns 4×2-ss
315,345,365X1-1-BRD-SHIRT
335+SING RED 3X1
255+SING RED 2X3
assistants, shoulders and tri’s

ANNA-FULL

975lbs rev bnd sqts 4X1
315+BLK BND 4X1
435LBS 3X2
735lbs sissys 3×8,6,4
assistants

Anna-MD
505lbs 4-brd 3X1
805lbs rev bnd 3X1
365LBS Flr press 3X1
assistants, shoulders, tri’s

ANNA MEET PREP FOR RPS EUROPA, HARTFORD CONN. 6/28.
rev hypers,rope abs, med ball, glute/hams,landmines,bx jumps, rack bnd jumps, sleds done daily. tire flip twice a week.

Training week of 6/11-15

Anna-BRFS

225lbs+20 chns 6×3
535LBS 3X3
275lbs rK bnd 6×3
585lbs arch bks 3×6

Anna-SS
95+18 chns 6×2-ss
165+18 3X1
275+SING RED 3X1
205+SING RED 3X3
assistants, shoulders and tri’s

Anna-BRFS
875lbs rev bnd sqts 5×3
275+BLK BND 5X3
365LBS 5X3
735lbs rev bnd sissys 3×10
assistants

Anna
-Md
465lbs 4-brd 4×2
785lbs rev bnd 4X2
425LBS Flr press 4×2
assistants, shoulders, tri’s

rev hypers,rope abs, med ball, glute/hams,landmines,bx jumps, rack bnd jumps, sleds done daily. tire flip twice a week.

Anna hit 380,192,462(473 4th)-tot-1036. The sqt,raw div., is #2 in the country, DL#1 and tot # 1. All were nat’l records in the NASA fed! Thanks to Rich Peters and the NASA Fed, spotters and loaders, and of course team P&I. Awesome job by team P&I! Big men tom. Can’t wait.

MEET OPENERS

Anna-SQUATS
Raw
135lbs+20 chns 4×1
full sqta-135,225,295,OPENER-wraps

Anna-BP’S
Raw
55+20 chns 4X1
full-135,155,175,x1 t&g, OPENER-commands
assistants, shoulders and tri’s

Anna finished up on Tues for NASA Nat’ls in Laughlin,Nevada this weekend.Training went well and we’re ready to go!

Rev hypers,rope abs, med ball, glute/hams,landmines,bx jumps, rack bnd jumps, sleds done daily. tire flip twice a week.

Training week of 5/20-5-24

Anna
Raw-Sqts
135lbs+20 chns 6×1
full sqts-315,365,405,x2-wraps
715lbs rev bnd 6×2
585lbs arch bks 3×6

Anna
Raw-BP’s
bar+20 chns 6×2-ss
full-205,235,260,x2 t&g, 200lbs commands
assistants, shoulders and tri’s

Anna-Raw
875lbs rev bnd sqts 5×1
Dl’s-385,405,425,x3
185+16 chns,blocks, 5×2
805lbs rev bnd sissys 3×6
assistants

Anna
Raw-Md-Bp’s
455lbs 4-brd 5×2
635lbs rev bnd 5×1
585lbs rev bnd Flr press 5×2
assistants, shoulders, tri’s

Rev hypers,rope abs, med ball, glute/hams,landmines,bx jumps, rack bnd jumps, sleds done daily. tire flip twice a week.

Anna had the sec outdoor track and field championships at the u. Of mizzou last weekend placing 16th in the shot w/ a toss of 13.16m.that will wrap her outdoor season up for the 2013 season. Now on to training for the nasa nat’ls in nevada 6/8-9.

Thurs-dl’s
785lbs rev bnd 5×1
425lbs dl’s 5×1
365lbs blk pulls+4 black bnds 5×2
675lbs rev bnd sissys 3×6
back assistants

fri-hvy bps-md
405lbs 4-brd 5×2
655lbs rev bnd md 5×2
645lbs rev bnd flr prs 3×6
chest,shoulder and tri assistants.

ANNA WILL BE THROWING AT THE SEC CHAMPIONSHIPS THIS WEEKEND AT THE UNIVERSITY OF MISSOURI. ANNA WILL BE THROWING THE SHOT AND LOOKING FOR A HUGE PR. TRAINING HAS BEEN GOING GREAT FOR THIS EVENT. ON SAT WENT OUT TO THE KOTTWITZ TRAINING COMPOUND AND PULL 405 FOR 8 REPS. STOPPED AT 8 DUE TO IN-SEASON TRAINING BUT FELT I COULD’VE PULLED 12-15.CHECK OUT MY FB PAGE FOR THE VIDEO. DEDICATED THE REST OF THIS WEEKS TRAINING TO THROWING MY HUGE PR. OH YEA, ALSO FINISHED UP MY SOPHMORE YEAR W/ A 4.0, BOOOOOYAAAAA!

ANNA THREW SHOT AND HAMMER IN LA JOLLA CAL. LAST WKD. GOOD THROWS, BUT NOT MY BET, 12.70M-SHOT AND 45.70M-HAMMER. WE’RE OFF THIS WEEKEND, WRAPPED UP FINALS ON TUES AND SHOULD BE ON HONOR ROLE ONCE AGAIN. SOPHMORE YR IN THE BOOKS ACADEMICALLY IN THE BOOKS BUT FOR MY THROWS WE GO TO MISSOURI 5/10 FOR OUTDOOR SEC CHAMPIONSHIPS AND LOOKING TO THROW ALL PR’S TO ADVANCE. TRAINING HAS BEEN GOING GREAT AND I’M PREPARED. LOOKING TO MAKE MY MARK THIS TIME IN THE SEC BOOKS AND I’M READY TO GO.

LIFTING HAS BEEN GOING GREAT! FOCUSING THE NEXT FEW WEEKS ON MY THROWS, THEN TIME TO FOCUS ON NASA NAT’LS IN NEVADA! IM’M READY FOR ANYTHING AND EVERYTHING!

ANNA COMPETED AT THE TIGER INVITE AT AUBURN U. LAST WEEKEND AND HAD PR’S IN BOTH THOWS FOR THIS YRS OUTDOOR SEASON. SHE THREW 13.55M IN THE SHOT AND 47.30M IN THE HAMMER. GREAT GROUP ALSO IN BOTH THROWS. SHE FINISHED 3RD IN SHOT AND 9TH IN HAMMER. THIS WEEK IT’S OFF TO LA JOLLA CALI. FOR THE TRITON INVITATIONAL. SHE DIDN’T WANT TO COMPETE AT THE PENN RELAYS, WHEN ASKED WHY, SHE SAYS THAT SHE’D BEEN TO THE PENN RELAYS 4X’S BUT HAS NEVER GONE TO CALI. OK, GOOD LUCK! LIFTING ALSO HAS BEEN GOING GREAT ! GETTING READY FOR NASA NAT’LS IN JUNE N NEVADA

ANNA THREW LAST WKD AT THE UNIVERSITY OF GEORGIA, SHOT-13.19 AND HAMMER-45.37, NEED 13.25M AND 50M TO GO TO CALI WKD OF 4/26. I SHOULD HIT THAT THIS WKD AT AUBURN INVITE. BEEN WORKING MY BUTT OFF FOR THIS AND THIS WEEKEND IS HERE. HUGE PR’S NEEDED AND WILL BE SERVED. TRAINING HAS BEEN GOING WELL ALSO. FLYING OUT TO LAUGHLIN NEV. 6/6-6/10 FOR THE NASA NATIONALS, REALLY LOOKING FORWARD TO THIS, SHOULD BE AN AWESOME TIME.

ANNA WILL BE COMPETING IN ATHENS GEORGIA THIS WEEKEND. PRACTICE AND TRAINING HAS BEEN GOING GREAT. WAITING PATIENTLY TO THROW THOSE BOMBS, IT WILL COME.SCHOOL GOING GREAT, ONLY ABOUT 1 MTH LEFT IN MY SOPHMORE YR. NEED TO THROW HUGE PR’S TO GET TO GO TO CALI IN TWO WEEKS. THIS IS MY WEEKEND TO HIT THESE IN BOTH THROWS. IT’S ON LIKE DONKEY KONG!

ANNA FARED PRETTY WELL TODAY AT THE TIGER INVITE AT AUBURN U. SHE THREW 12.62 IN SHOT AND 44.6 IN THE HAMMER, NOT HER WORST BUT NOT HER BEST. WILL KEEP WORKING HARD TOWARDS HEAVING THOSE PR’S. IT’S COMING!

ANNA- THREW LAST WEEK AT GEORGIA TECH, SHOT-12.53 AND HAMMER-45.28, HAPPY W/ FIRST MEET IN HAMMER BUT NEED TO GET THOUGH THE CIRCLE QUICKER AND UTILIZE MY HIPS IN THE SHOT. WE HAVE A HOME MEET AT AUBURN THIS WEEKEND. LOOKING FOR PR’S IN BOTH. LIFTING GOING GREAT ALONG W/ TRAINING. MY TEAM MATE TORE HIS PEC BPING SUN AND IS OUT FOR THE REST OF OUTDOOR, THAT STINKS. I’LL KEEP YPU POSTED AND SEE YOU INTHE WR.

ANNA,
OPEN UP INDOOR SEASON THIS FRIDAY AT GEORGIA TECH W/ THE HAMMER AND THROW THE SHOT ON SAT AM. LOOKING TO OPEN UP W/ PR’S IN BOTH. TRAINING HAS BEEN GOING WELL, LIFTING ALSO. NEED TO GET ROTATIONS DOWN THEN DRIVE THROUGH W/ MY HIPS AND LAUNCH A BOMB IN BOTH THROWS. WILL KEEP YOU POSTED ON HOW I DO.
POSSIBLY TARGETING PL MEETS IN LAUGHLIN NEVEADA, NASA NAT’LS, THEN THE RPS EUROPA IN JULY, CONN. IN OCT. TRAVELING TO PRAGUE FOR THE WPC WORLDS. THAT WILL MOST LIKELY BE IT FOR THE YR.

ANNA- TRAINING HAS BEEN GOING GEAR DOWN AT AUBURN. WE ARE GOING TO OUR FIRST OUTDOOR MEET 3/28 AT GEORGIA TECH. I’LL BE THROWING THE SHOT AND HAMMER. LOOKING TO HIT PR’S IN BOTH. IT’S GREAT TO FINALLY GET THE SEASON UNDER WAY. LIFTING ALSO HAS BEEN GOING WELL. ALL RAW. I DID START TO PULL AGAIN, WILL TRY TO DO THAT 1X WK. THAT WILL ALL DEPEND ON HOW MY THROWING IS AFFECTED. SQTS AND BP’S HAVE ALSO BEEN GOING GREAT. PROBABLY NO PR’S TIL AFTER THE SEASON.

ANNA- TRAINED THIS WEEK FOR OUR FIRST OUTDOOR MEET ON 3/28, TEXAS RELAYS. BOTH HAMMER AND SHOT ARE GOING WELL. ALSO LIFTING GOING GREAT AS YOU CAN SEE W/ MY DL, 315X15. WE’RE ON SPRING BREAK THIS WEEK, TRAINING AND NAPLES FLA. ARE ON THE AGENDA.

ANNA MCCLOSKEY DEADLIFTING 315X15!

Anna kicked off her training for the outdoor this season w/ the shot and hammer. One of her teammates is heading to nat’ls in arkansas this wkd. Weight training for the shot has been going great. I’ve been hitting many new raw pr’s in the sqt, bp’s, standing press etc. Season kicks off next weekend!

We had an awesome time at the Arnold Expo in Columbus Oh. last weekend. What a great time!

DIDN’T HAVE THE BEST DAY AT THE SEC CHAMPIONSHIPS AT U. OF ARKASAS, THREW 12.74, ON MY FIRST, THEN FOULED ON MY LAST TWO THAT WENT BOTH WENT OVER 14M. BACK AT IT MON. TO START TRAINING FOR OUTDOOR. MY AGENDA; HUGE PR’S.
I’LL BE FLYING OUT ON FRIDAY TO COLUMBUS OH. FOR THE ARNOLD. MY BROTHER ANTHONY WILL BE COMPETING ON SUN AT THE XPC MEET, CAN’T WAIT. C U IN THE WR.

GREAT WEEK OF TRAINING DOWN HERE IN AUBURN ALA. THHROWS ARE IMPROVING, GETTING READY FOR SEC’S IN ARK. THIS WEEKEND WE’RE JUST TRAINING, GETTING READY. THREW 48.05 LAST WKD IN THE WEIGHT, BUT FOULED ON TWO OF THE THREE THROWS. I’LL BE READY FOR SEC’S. I DON’T WANT TO PEAK TIL THAT WEEKEND AND IT LOOKS LIKE THAT IS WHAT IS GOING TO HAPPEN AND I’M PUMPED! RAW LIFTING HAS BEEN GOING GREAT,I FEEL RAL STRONG. WE DO MORE SPD TRAINING IN SEASON, W/ SOME HVY TOO IN THE SQT AND BP’S. COACH NOT REAL BIG ON DEADS BUT I THINK MY DAD IS GOING TO TRY AND SELL HIM ON THOSE.

WELL ANNA DID END UP THROWING ON SAT IN BIRMINGHAM,ALA. SHE EQUALED HER INDOOR SEASON’S BEST IN THE WEIGHT WITH A THROW OF 48′.05. WAITING TO HEAR FOR NEXT WEEKEND AND THEN OFF TO THE SEC CHAMPIONSHIPS. SHE PLACED 24TH WIH THIS THROW.

GREAT TRAINING WEEK DOWN HERE AT AUBURN UNIVERSITY. HVY RAW TRAINING HAS TAKEN A TOAL ON MY BODY BUT I FEEL STRONG. NO MEETS THIS WEEKEND, JUST TRAINING THEN NEXT WKD OFF TO BIRMINGHAM ALA. FOR AN INDOOR MEET. WKD OF 2/22 SEC CHAMPIOSHIPS AT THE UNIVERSITY OF ARKANSAS, HOPING TO PEAK AT THIS MEET SO TO QUALIFY FOR NCAA CHAMPIONSHIPS. TRAINING HARD DOWN HERE, BUSTING MY BUTT, TAKING CARE OF BUSINESS. GREAT TO BE APART OF THE SEC, WDE!!!!!!!

WELL I THREW 2 INDOOR PR’S AT THE INDOOR MEET IN NEBRASKA. THREW 48’1 IN THE WEIGHT AND 43’6.50 IN THE SHOT. THE SHOT WAS #8 ALL-TIME INDOOR FOR AUBURN AND THE WEIGHT WAS 7TH ALL-TIME. MY TEAMMATE VAL THREW 52.3 AND SET MANY RECORDS W/ THAT THROW. WHAT A GREAT DAY! BACK HOME ON SUNDAY AND PREPARING FOR THE SEC’S 2/23. WAR DAM EAGLE!!!!!!!!!!!!!

WELL I WAS OFF THE LAST WEEK WITH NO INDOOR MEETS. TRAINING HAS BEEN GOING GREAT. THROWING LIFTING, PLOYOS, ETC. WE LEFT LAST NIGHT FOR THE UNIVERSITY OF NEBRASKA, WHERE WE WILL COMPETE INTHEIR INDOOR FACILITY. IT’S AN OPEN SO THERE WILL BE EVERYONE PLUS THE SEC. WILL KEEP YOU UPDATED ON THE MEET.

THIS WEEK WAS A TRAINING WEEK GETTING READY FOR THE NEBRASKA MEET OVER THE WKD OF 2/2. TRAINING HAS BEEN GOING GREAT, LIFTING RAW, GOING AWESOME.GREAT TO BE BACK IN THE INDOOR SEASON WITH MY TEAM MATES. THEY MOTIVATE THE FROTADA OUT OF ME! JUST A SHORT NOTE TO KEEP EVERYONE UPDATED. WITH WORKING, SCHOOL, STUDYING, TRACK PRACTICE, WORK, LIFTING, TUDORS, MANDATORY STUDY HALL, ETC, NOT TOO MUCH ME TIME. BUT JUST LIKE MY BROTHA, FROM THE SAME MOTHA, SAID “NO EXCUSES, JUST RESULTS!!!!!!!!” THANKS TO UNBREAKABLE GEAR FOR ALL YOUR SUPPORT.

WELL FOR THE SECOND WEEK IN A ROW, THE OFFICIATING CREW AT THE INDOOR FACILITY IN BIRMINGHAM FOR THE THROWS WERE OFF 1.5 IN MEASUREMENTS FOR THE WEIGHT AND SHOT. AGAIN SECOND WEEK IN A ROW. ANNA’S THROWS; SHOT 12.91 AND HAMMER; 13.70. NEXT WEEK IT’S OFF TO NEBRASKA, THEN BACK TO BIRMINGHAM AND HOPEFULLY THEY CAN CORRECT THIS. AND,NO, YOU DIDN’T GET TO ADD THE 1.5 METERS TO YOUR THROW. THIS WASN’T FOUND TIL THE 2ND THROWER IN THIRD ATTEMPTS. WOW!!!!!!!!!!!!

Received results from Anna’s opening Indoor meet in Birmingham Alabama.In the weight,she threw 14.51m-47.7ft placing 12th and in the shot,she threw 13.08m-42.9ft. placing 6th. The shot places Anna at #9 on the all-time Auburn Indoor shot put list. Great job kid!

Trained on Mon and Tues before I left to go back to Auburn. I start my Indoor season on 1/12/13 when I get back. I’ll be away from my blog for awhile but I will update periodically. Hope everyones New Year was great!

Mon-Spd BPs-raw-

95lbs plus 8-chains 9×3

175lbs – 4×8

Shldr pres-155lbs 6×3

Finished with Assistants, Pre and Post warm-up and sled pulls.

Tues-Spd Sqt from Bx.-

445 lbs plus 10-chains 5×3

Rv Bnd Pulls-805lbs 3×1

Assistants,Pre and Post warm-up and sled pulls

My training for the week of 12/24/12.
Mon-Spd BPs RAW
95lbs plus 8-chains 9×2
195LBS 4X6
SHLDR PRS-175lbs-6×3

Tues-Spd Sqts
Bx-535 plus 10 chains 7x2x1x2x1x2x1x1
RK DLs-395 plus 4 chains 5×1
Arch Bks-655lbs 3×8

Thurs-Hvy BPs
4-Brd Prs-435lbs 5×1
Rv Bnd Prs-735lbs 5×1
Flr Prs-385lbs 5×1
Clns-165lbs 5×3

Fri Goals-DLS
Rv Bnd 875lbs 5×1
Blk DLs-455 plus 2 chains 5×1
Bnd DLs-red bnd-405 5×1
Sissys-675lbs 3×8

Each day I did a Pre and Post warm-up/down, conditioning,Speed and Agility Drills Throws,and running.

Well training has been going great this past week. I was in my new Metal briefs to squat and DL.They felt great.
Tues-spd. sqts.-405 plus 14-chns-9×3
Rv. Bnd. DL’S-755 -7×3
ARCH BKS-655 3X8
Assistants and pre and post warm-up/downs.
Mon-spd bp’s-w/slingshot-135 plus 10 chns. 9×3
BP’s raw-185 4×6
Shldr Press-155 6×3
assistants and pre and post warm-up/down.
Thurs-HVY BP’S-with MadDog
4-Brd Prs-465 5x2x1x2x1x1
Rv Bnd. Prs-785 5x2x1x2x1x1
Flr Prs-405 5x2x1x2x1x1
Clns-155-5×3
Assistants and pre and post warm-up/down
Fri-Goals-DL
high bx.-755 5×2
BLK DL’S W/ 4-CHNS-415 5×2
BLK DL’S W/double red bnd. 365 5×2
Sissy-655 3×8
Assistants and Pre andPost Warm-up/down.
I’m home until Jan 2nd and then it’s back to Auburn to finish up training for the Opening Day of Indoor Season on the 12th. See you in the WR.

Well I’m here to update everyone on my training. It’s been a while since my last entry and this was due to school, job, studying, throwing practice, weight training for track and powerlifting training. Very busy schedule.For the 2012 season in track and field at Auburn University,Indoor I FINISHED IN THE TOP 20 THROWERS IN THE sec IN THE SHOT AND THE WEIGHT, I finished 13th in the SEC in the shot and 19th in the hammer for outdoor.I also placed in the top 10 female throwers for Auburns all-time throwers in the shot and the hammer.We started training for the 2013 season in Sept. and our first indoor meet is mid Jan. and will keep you posted.
For the 2012 powerlifting season, this was short. Iwraped up track at the end of May and started training for the Europa in CT. during July. My lifts there were; SQT-570, BP-315, DL-475,TOT-1360. Then in Nov. I competed in Las Vegas at The WPC World Championships. I competed in Raw and Equipped, Raw-SQT-347, BP-192.5, DL469.5, Tot-1015, Tied for 1ST place in the Open, won the Teen Division,set World Records in in all the teen Divisions, and in the Open set World marks in the DL and tot. Also won best lifter in the Teen Division. Raw BP only, BP-198, won Teen Division and Best Lifter,Teen World Record and Open took Silver. In the Equipped Division, BP ONLY-292..5,Teen World mark, First Place and best Lifter in Teen Division, took Silver in the Open. Didn’t have a good day in the Equipped Full Power and didn’t get a squat in, blew out my briefs, not a good day.
That is about it for now. I will keep you posted on the 2013 season. See You In The WR

Three days in a row makes for some really tired muscles… My body is tired. BUT it had to be done… This was my last power lifting training session until December. Now I move down to Auburn and start my throwing training!

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

High box squat- 535lbs 5 sets of 3

Block dead lifts- 385lbs 7 sets of 2

Band dead lifts- 315lbs with red micromini bands 7 sets of 2

Assistants

Sissy squats- 535lbs 3×10

leg curls X corner rows 3×10

wide lat pulls X seated machine rows 3×10

*Warm down*

Sled Pull

Felt pretty good today! When I woke up I drank a 5-hour energy and I think that worked well. Decided to de-load a little today with higher reps and less weight. It all felt pretty easy.. Anthony, (mybrother) was a little shocked when I told him we were doing 8 reps. hehe but he was a trooper and powered through it! Of course its only like his third real training week back and hes already getting back up to where he needs to be. Must be nice to just naturally be a powerhouse…

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Bench-  155 x8

155 x8

165 x7

165 x7

175 x6

175 x6

185 x6

chain Bench- 125lbs + 2 chains (each side) 9×1 medium and close grips.

Assistants

Ball press- 60lbs 3×10

machine band press- 3×10

jerks- 135lbs 6×3

behind neck seated dumb bell press (35lbs) X plate raises (35lb) 3 Sets of 10

one arm snatch (40lbs) X dumbell clean and press (30lbs) 3 sets of 10

Triceps circuit: 2 Sets of 10 each

close grip bench- 65lbs plus a chain each side

close grip push downs

line dumbbell extension- 30lbs

*Warm down*

Sled Pull

Warm-up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Box squat 365lbs + 2 chain each side 9 sets of 3 

          used a higher box with a more narrow stance, didnt want to disturb the     groin again…

Rack band deadlift- 315lbs + 2 chains each side 7 sets of 3

the deadlifts felt really easy, but I was dying a little during those squats

Assistants

Archbacks 565lbs 3 sets of 10

step ups (40lb each hand) x leg curls 3 sets of 10

*Warm down*

sled pull

Today’s workout was pretty good. I’m still trying to figure out how to make my body recover better from Thursday’s deadlift session. I came in with minimal energy and achy muscles. Luckily through many years of training (i love being able to say that being only 19 ) I have learned how to push through and still get my numbers for that day with a low energy level.

It also comes with knowing the difference of when you’re tired but need to still keep pushing through and when your hurting and should stop because its actually not going to benefit you.

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Reverse band Bench- 605lbs 5×3

Three board Press- 335lbs 5×3

Floor Press- 295lbs 3×6

Assistants

Incline dumb bell press- 50lbs 3×10

Decline dumbell press- 50lbs 3×10

Cleans- 135lbs 5×3

Grapplers 35lbs X seated press 30lbs 3 sets of 10

Tricep Circuit: 2 sets of 7,16,7

close grip reverse band

       rope push down

       skull crushers (curl bar)

*WARM DOWN*

Sled pull

Today felt good. Except the fact that it was so gosh darn humid! I was soaked at the end of my workout. Anyone else here lifting in a non AC powerlifting gym? You are guaranteed to sweat out a good 5 pounds. My groin felt fine, thank gosh. I went on a nice distance run last night so I think that helped. The shorter stride- longer distance runs help out a lot.

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

High box squat- 535lbs 5 sets of 3

Block dead lifts- 390lbs 7 sets: 3-2-1-3-2-1-3

Band dead lifts- 315lbs with red micromini bands 7 sets: 3-2-1-3-2-1-3

Assistants

Sissy squats- 465lbs 3×10

leg curls X bent over rows 3×10

wide lat pulls X seated machine rows 3×10

*Warm down*

Sled Pull

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Bench- 175lbs 3 sets of 5, 2 sets of 4, 

             185 x3

195 x3

Band Bench- 135lbs 9×2 medium and close grips.

Assistants

Ball press- 60lbs 3×8

machine band press- 3×8

jerks- 155lbs 6×3

behind neck seated dumb bell press (35lbs) X plate raises (35lb) 3 Sets of 10

one arm snatch (40lbs) X dumbell clean and press (30lbs) 3 sets of 10

Triceps circuit: 2 Sets of 10 each

close grip bench- 95lbs with bands

close grip push downs

line dumbbell extension- 35lbs

*Warm down*

Sled Pull

As soon as I started squatting today, I felt my groin. stupid wide stance. Once I finished them and moved on to dead lift’s I felt a lot better. My body felt good though and pretty strong. I think next week I’m going to work in a higher box and a more narrow stance. Anyway, so here is my life this morning at 7am:

Warm-up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Box squat 365lbs + 1 chain each side 9 sets of 3

Rack band deadlift 355lbs 7 sets of 3

These both felt pretty good. This raw training is really going to benefit my throwing.

Assistants

Archbacks 605lbs 3 sets of 8

step ups (40lb each hand) x leg curls 3 sets of 10

*Warm down*

Sled Pull- took off a 25lb plate because my groin is feeling to similar to when strained in during the season. ugh.

When I got in to the wonderful dungeon like powerlifting gym at 7 am, I have to admit my body was still crying from the dead lift sesh the day before. Especially my back. Good news is my groin felt really good after wearing a brace around it the day after, so I think I’m going to wear that when I throw hammer for now.

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Reverse band Bench- 575lbs 5×3

Three board Press- 315lbs 5×3

Floor Press- 315lbs 5×3

Assistants

Incline dumb bell press- 50lbs 3×8

Decline dumbell press- 55lbs 3×8

Cleans- 135lbs 6×3

Grapplers 35lbs X seated press 30lbs 3 sets of 10

Tricep Circuit: 2X10

close grip reverse band

       rope push down

       skull crushers (curl bar)

*WARM DOWN*

Sled pull

Still training raw

My groin hurts I pulled it a little during the season and it recovered well in about a month and a half but, I think just the volume of training now is irritating it. I wish I had a foam roller. I haven’t been running as much as I normally would and even when I do its more of just sprints. Even with that I’ve still managed to loose 6 pounds. I don’t get it.

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

High box squat- 785lbs reverse band 5 sets of 2

Block dead lifts- 365lbs 7 sets of 3

Band dead lifts- 240lbs with red and black micromini bands 5 sets of 3

Assistants

Sissy squats- 475lbs 3×10

leg curls X close corner rows 3×10

wide lat pulls X seated machine rows 3×10

*Warm down*

Sled Pull

All in all a pretty strong day despite my sore back and tight groin.

Throwing later today and maybe running, we shall see…

My butt and back were hurting this morning…

Warm up

reverse hypers w/ a band (3×10) X rope abs (3×20)

glute-hams (3×10) X land mines (3×10)

Lifting

Bench- 85 lbs + 3 chains each side

         9 sets of 3 (wide grip, med, close)

          175lbs

  4 sets of 4, 3 sets of 3

Assistants

Ball press- 65lbs 3×8

machine band press- 3×8

jerks- 135lbs 6×3

behind neck seated dumb bell press (30lbs) X plate raises (35lb) 3 Sets of 10

Triceps circuit: 2 Sets of 10 each

close grip bench- 95lbs with bands

close grip push downs

skull crushers- 25lbs

*Warm down*

Sled Pull

I was destroyed by the end, my body was so fatigued from the day before

Threw shot for the first time since like, SECs. That was fun!

Did some more gym work for throwing

Now time to run…

ANNA’S MEET-Yesterday I competed at the Europa in Hartford Conn. Only had three weeks in gear to train but I felt really good. I squated 570LBS,BP-315lbs and DL-475lbs-TOT-1360. I gave 600 a ride in the squat but was called on dept and 325 in the BP but couldn’t lock it out. PR’d in the BP-DL AND TOT. Well run meet by RPS and Gene and Amy Rychlak. Will be taking a few days off and then back at it. I’ll keep you posted,see you in the WR.

ANNA-today 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, ,we did warm-ups and opener-275LBS- today w/ the shirt then into ass.,DB Flr and mach press 2×8, db c&p,plate raises, standing db one arm cln and jerk all 3×8, Close grip bp’s,single red plus 95lbs,push dwns,lying db ext,2×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2, training went well,finished w/ throws, skills,speed and agility drills,DL’s next, see you in the WR.

ANNA-,today we had Sqt’s,getting ready for Europa in Conn. this wkd, did opener then one heavy, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, sqt’s,full gear,3 warm-ups sets,535,665LBS off 15-in bx. singles, Rk DL’s 315lbs,4×3, 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,speed and agility work, Throw Big,Throw Far,spd bp’s tom, see you in the WR.

ANNA-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,shirt, Rev Bnd BP’s,655lbs 5X1,1-Brd press 335,355,375lbs X1,Flr press 365 5×1,DB incline and decline 2×10,cleans 185lbs 5X1,grapplers and seated DB press w/bnd 2×10, close grip bp’s 115lbs 3×10, E-Z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2,finished w/ throws,skills,speed and agility work,Throw Big, Throw Far! see you in the WR.

ANNA-Today we had dl’s,started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines 3×10 ea, DL day,briefs,Rev Bnd sqt’s,955lbs 5X1,DL’S X1-405,435,455,pltfrm Bnd dl’s,double red, 405lbs 5×1 , sissy sqts 665lbs 2×8, Corner rows w/205 lbs, 2×8, leg curls 2×10, seated close grip mach rows 2×8 and seated wide grip pull dwns 2×8, finished w/ rev hypers, rope abs, med ball toss, bx jumps, rk bnd jumps,sled pulls x2,training went well,Throw Big, Throw Far,see you in the WR.

ANNA-today 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, 115lbs plus 6-chns and single red bnd,9×3, 205lbs 7×3,DB Flr and mach press 2×8, Standing press 195lbs 5X3, db c&p,plate raises, standing db one arm cln and jerk all 2×8, Close grip bp’s,single red plus 105lbs,push dwns,lying db ext,2×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2, training went well,finished w/ throws, skills,speed and agility drills,DL’s next, see you in the WR.

ANNA-,today we had Sqt’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, sqt’s,full gear,3 warm-ups sets,575,605LBS off 15-in bx. singles, Rev Bnd DL’s 735lbs,5×1, 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,speed and agility work, Throw Big,Throw Far,spd bp’s tom, see you in the WR.

ANNA-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,shirt, Rev Bnd BP’s,625lbs 5X,1-Brd press 300,315,335lbs X1,Flr press 315 5×3,DB incline and decline 2×10,cleans 185lbs 5X2,grapplers and seated DB press w/bnd 2×10, close grip bp’s 115lbs 3×10, E-Z curl push dwns 3×10, rev hypers, rope abs, bx jumps, rk bnd jumps, med ball toss x2,finished w/ throws,skills,speed and agility work,Throw Big, Throw Far! see you in the WR.