Power Snatches for Javelin and 5x250m erg

1k wu 3:53

5 x 250m , 90s rest - 1:28.1 average r33

I started off at 1:29, 1:28, 1:27, 1:26, 1:29 and sacked it as I couldn't be bothered. The drag was too high, I'd set off too quick, blah blah blah! (supposed to be 16 reps @ c.1:30 pace)

Snatches

Never done them before. Had seen a video or two on Youtube and stuck some light weight on.

1x 40kg - very light
1x 50kg - still light

1 x 60kg - feels ok, don't go silly, do some reps now... got Kirtis to video the first one so I could look back and see where I was going wrong


Link

Anyway, did 20 reps with 30s rest between each one. Last 5 reps I added on 5 half overhead squats each to add something else to a short session. Those overhead squats are difficult. I tried one full one and lost balance...

Although my technique looks nothing like anyone else's I've seen I enjoyed the movement and it made me feel strong and powerful.

No training tomorrow, long busy day ahead and an opportune rest from training.

First Javelin Throws for about a year!

I found a field where I can chuck the spear without:

1/ Posing any risk to any other person/animal
2/ Getting sacked (it's off company property, away from holiday guests!)
3/ Getting arrested

It's a farmers' field about 300m away where they hold a car boot sale every Sunday. I thought I'd better have a go and get some throwing practice in.

Started off with 'stabbing' - standing throws into the ground about 5-10m away. Did about 20 of these just to get warmed up.

Then did gentle 'floats' - walking in slowly, about 20-30m, about 10 of these.

Some 70% standing chucks, working on timing and hitting it 'through the point'

Then About 12 x 90% efforts throwing off 5 strides. There was a handy crisp packet in the grass so I positioned it at the last throw and aimed to go a bit further each time. The last 3 throws were close to 100% but still not off a full run-up and without a full blown left leg plant as I was on grass. I measured the furthest throw using the javelin - it was 20.5 lengths of the javelin. Not having a tape measure, I checked the spec online and the javelin is somewhere between 2.6 and 2.7m. Therefore, the last three 'chucks' were in the region of 50-55m.

It felt good to get the arm going again and I do feel strong right now. It's a shame I can't get on the tartan and really plant that leg as the amount of energy that is wasted by not bracing yourself and transferring it up through the body is a heck of a lot. I feel pretty confident in doing 55m on the day after that, and with 4 weeks of training to go I hope to be able to scare that 60m mark on the tape come the 28th Sep. It's all very exciting for me, sorry there's no erg stories at the moment!

Moyles v D'Onofrio Lookalike

TV was on in the background, when I looked up I thought "What's Moylesy doing on an American Crime Drama?"

As lookalikes go, I'd say 8/10 - What say you? (comment below)

BBC Radio 1 - Chris Moyles as Chris Moyles
Law and Order Criminal Intent - Vincent D'Onofrio as Robert Goren

Week 2, Day 2 - Lower Body Javelin Workout

Tomorrow was due to be my next session but due to an all day meeting I can't bank on having the time so I did my Lower Body session today instead. Decided to raise the bar again and add more into the session from last time...

wu 2k r20 - 7:17.4 - 1:49.3 (erm, warm up???!)

3 x 10 x 70kg Jump Squats (big height, explosive jump)

3 x 5 x 70kg Power cleans (explosive drive up, no fall to catch, straight up to collar)

2 x 10 Depth Jumps (off the wall and into tuck position)

Bounding:
4 x alternate leg bounding (height and distance)
2 x broad jumps (distance, bounce)
2 x crossovers (accelerating)
1 x jav run-up (focus on acceleration in last 5 strides)

3 x 10 x stack - adductors (felt that!)

3 x 10 x stack - abductors (and that!)

3 x 10 x stack - leg extensions (I'm used to the pain on this machine)

3 x 10 x stack - ham curls (this was tough at the end of the session)

3 x 10 x stack - leg press (not much left by now...)

3 mins bike

10 mins stretching

Phew - my normal training lasts an hour, this took an hour and a half. I could have stopped before the resistance machines but I could still walk so I did a round of them to create wobbly leg syndrome and clamber up the stairs to get out!

The javelin run-up felt a little clumsy but then it was on grass and the ground was a bit uneven and I'm clumsy anyway ;-)

Week 2, Day 1 - Core Strength Revisted

This time round I know a bit more about my body and what I can do/need to do to improve further so have tweaked it slightly:

1k wu 1:51.5 r28 min drag

Med Ball Sit Ups - 3 x 20 x 4kg - felt it much more in abs from reps 15-20 today
(Last time - 5 x 10 reps)

Javelin Stretch (Using 5ft Bar and into Bow Position) - 5 x 15s
(Last time 6-8 x 10s)

Plank - 1min 15s - 15s normal, 15s Right Arm up, 15s Left Leg Up, 15s Left Arm Up, 15s Right Leg Up
(same as Wk 1)

Plank - 1min - Same as above but without first 15s normal segment
(same as Wk 1)

Med Ball Twists (with partner) - 3 x (2 x 10 L/R) 4kg
(same as Wk 1)

Hyperextensions - using bench, hips on edge face down, partner sat on calves and holding thighs for stability - 1 x 20 (horizontal to +45 deg up), 1 x 20 (-45deg to +45deg), 1 x 10 (horizontal to +45deg)
(new for Wk 2)

Hyper Sit Ups - Hips on edge of bench, on back, partner sat on shins and holding thighs. Lower to -45deg and back up to + 45 deg, focus on driving upwards whilst abs at full stretch. 3 x 10
(new for Wk 2)

Hip Flex - 5kg DB between ankles, laid on back. Raise legs to near vertical and back down to near horizontal. 1 x 20, 1 x 15, 1 x 10
(last time - 3 x 10)

15 mins stretching - all areas and more emphasis on adductors and shoulders/pecs

1k cd 1:59.3 r23

5 mins bike, trickle to get HR under 100

Steady as she goes, work hard, improve a bit more. Feeling good and the hypers gave me that extra dimension I was looking for from this session - a good feeling in the lower back and ab muscles, exactly what I need to strengthen for a full run up attempt.

Day 4 - Upper Body Weight Training for Javelin

Nearly rested again today but at lunchtime I was taking the mickey out of the guys doing their barbell biceps curls - they were rocking away. They challenged me to do a set in my suit, which I did - 60kg x 10. Anyway, it left me with a tingle in my biceps and tendons and the will to get in there and get working after work!

2k wu 1:59.2 r24

Lat Pulldowns Wide Grip - 10 x 75kg, 6 x 90kg, 10 x 75kg

High Cable, single arm pullover (back to cable, straight arm from vertical to horizontal)
10 x 40kg, 10 x 40kg, 10 x 50kg each arm

Wide Grip Chins Strict, no rocking/bouncing - erm, 2, 2, 1.5 - less said the better!

DB Pullovers, straight arm - 10 x 24kg, 10 x 30kg, 10 x 26kg

BB Shoulder Press behind neck, standing - 10 x 20kg, 8 x 40kg, 10 x 30kg

Skin the Cat Snatch - (BB from snatch position, lower the straight arms backwards to 45deg and back up to vertical, left leg forward throughout) - 10 x 20kg, 10 x 20kg - this hurt the shoulders and lower back a bit so dropped the 3rd set!

Med Ball - Straight arm throw and sit up against wall - 10 x 4kg, 20 x 4kg (explosive)

Med Ball - Chest Pass off wall and catch - 20 x 4kg, 20 x 4kg (explosive)

1k cd - 2:20ish

So, the first Week of Training is complete and I feel stronger than ever now. Feels great to be training like an athlete again (well, in relative terms). Next week is 4 more sessions but with different exercises then Week 3 is a repeat of this week with some tweaks to weights, intensity, etc. 5 of these weeks and then some speed work to finish and I hope to be ready to launch that spear!!! :-D

Day 3 - Deadlifts and Cleans (compound)

Third session of Week 1/6 is compound strength movements.

2k wu 7:59.9 r23

Deadlifts

10 x 60kg,
10 x 100kg,
5 x 1 x 150kg,
3 x 1 x 180kg, (with straps - can't quite make it yet, fingers give way)
4 x 100kg,
4 x 100kg

Cleans

5 x 1 x 60kg - clean into deep squat up to vertical and jerk
3 x 1 x 80kg - clean up to collar bone
1 x 100kg - clean, didn't quite make it so dropped back to 60kg
2 x (5 x 60kg)

1k cd 3:59.7 r25

Reading back it doesn't look much but I was about 1h15m in the gym and came out drenched in sweat!

Next session - upper body, probably Sunday. Having a rest day after each one of these seems to be doing the trick at the moment, feeling strong and solid.

Day 2 - Core Training

And so to day two of the 6 week javelin preparation program.

Took a rest day yesterday as I was feeling run down. The doms in the legs were normal after a hard leg workout but the back muscles right across from shoulder to shoulder particularly between the shoulder blades was quite severe (from the bracing action of the jump squats).

1k wu 1:51.2 r28 minimum drag setting (full stroke, getting back and abs warm)

'Javelin Stretch' - put weight bar at 5ft on the rack and held it slightly wider than shoulder width. Then pushed forward so head and torso ahead of the bar but feet behind, so in the bow position. Held for 10 seconds and then stretched out back. Repeat x 6.

Medecine Ball Sit Up Throws - laid on back, feet 12 inches from wall, arms straight out overhead with 4kg med ball. Straight arm pullover into throw and up to catch rebound off wall. 5 x 10. Aim is to try and smash the ball through the wall!

Plank - 15s normal, 15s right arm up, 15s left leg up, 15s left arm up, 15s right leg up - total time 1min 15secs.

Plank - same again but without initial 15s normal position. Time = 1 min

Pendulum - laid on back in crucifix position. Lift legs straight up vertically then swing from side to side as deep as possible without shoulders lifting off ground. 1 x10, 1 x 5, 1 x 5 (each side)

Hip Flex - 3 x 10 x 5kg DB between ankles, laying on back, legs straight up to near vertical, back down to near horizontal.

Medecine Ball Twists - sitting on bench, partner stood behind. He passes ball to my left for me to collect and swing round to pass back to him on my right. Speed up each swing - 10 each side. Repeat x 3.

Stretching - 15 mins again - all areas. 6 secs hold, then further into stretch and another 6 seconds, if possible a further 6 seconds.

500m cd - 2:09 - r25 min drag setting

2 mins bike , HR back under 100

I will tweak this session next time as some of it was really hard, some of it wasn't so I need to make it hard all the way through (unless my body tells me otherwise tomorrow).

Feeling much stronger all over now after just two sessions. A few weeks of this and I'll be ready to put my body through the exertions of a proper chuck!

Day 1 of new training

I'm preparing for a Javelin Competition in September, so bearing in mind I've only thrown 6 spears in the last 12 months at a competition last year, and I've not thrown one properly for about 14 years I thought I'd better do some preparation!

Lower Body 1 plus Low Rate Power Rowing

2k wu - 7:29.7 - 1:52.4 - r20 (400m easy c.1:56, 100m hard c.1:38, repeated 4 times)

Jump Squats - 10 x Bar (20kg), 3 x 10 x 70kg - focus on drive and height

Depth Jumps - 2 x 10 - Mid Thigh Height Wall, drop off to floor and then bounce off floor as high as possible and into tuck position. Emphasis on bounce and snappy movement.

Bounding - 20-25m grass patch (about 6 - 8 strides per rep)

Right Leg Hop (almost collapsed on second hop!)
Left Left Hop (not much easier...)
Bounding (alternate legs - height and distance)
High Skip (Vertical height and arms tall)
Broad Jumps (explosive movements)
Crossovers (same strides as when javelin is withdrawn)

(with all bounding drills, emphasis on keeping time in contact with floor to a minimum and explosive movements)

3 x 1'/1' off - max drag, low rate

302m - 1:39.3 - r17
311m - 1:36.4 - r19
300m - 1:40.0 - r20

15 minutes of stretching from toe to head.
For each stretch, 6 seconds in first position then 6 more seconds further into the stretch until it becomes uncomfortable.

2k cd - 7:53.6 - 1:58.4 - r19

2mins recumbent bike to check HR, back under 110 within 40 seconds.


Summary

My legs are shot to pieces. Struggled to climb up the stairs out of the gym. Still put in around 5k of rowing on top of what was an explosive and elastic power session.

I was going to see I'll feel this one tomorrow, but I can already feel it. Inner quads, outer quads and glutes mainly.

May rest tomorrow, the next one is CORE....grrr