Win's Log

[Winfield Featherston]

Fri 6-17

Squats 5x45, 5x95, 4x115, 3x135, 2x155, 2x185, 1x205, 1x230, 2x230, 1x230, 2x225, 2x205, 5x185

Push press 5x45, 3x95, 3x115, 1x135, 1x145, 1x150, 1x150, 1x135, 3x115, 5x95

Hang power snatch 2x45, 2x65, 1x85, 1x95, 4x1x100, 1x95, 6x2x65

db rows

farmer's walk 110 per side 2 lengths of gym

[Winfield Featherston]

Forgot to mention:

Monday 6-13, throwing practice w/20lb weight, hammer swings

Thursday 6-16, throwing practice again

also swam both days

[Winfield Featherston]

Throwing practice.

16lb hammer for distance (and mostly technique).

Weight for height

WFD technique (not very good)

Sunny and 90, but fun

[Winfield Featherston]

Squats 5x45, 5x95, 5x115, 4x135, 2x155, 2x185, 1x205, 2x205, 3x205, 2x205, 6x205

power cleans 6 singles at 135, one minute apart

power shrugs 225x5, 315x5, 365x5, 315x8

bench press 5x45, 5x95, 5x115, 5x135, 2x185, 4x185, 4x185, 8x135

machine rows, 3 sets of 5 at 280

[Winfield Featherston]

Quick throwing session. Did a sort of easy circuit with the following:

Hammer winds: (set 1) 3x9 with 11#, (2) 3x9 with 16#, (3) 1x9 at 16#, 2x9 at 11#

Braemar stone (20#), 3 throws per set, plus one for a total of 10

WFD (light:20#) practiced footwork/spin technique after Braemar on sets 1 and 2

Finished with some kettlebell swings, switching hands in a release/catch fashion with each swing.

[Winfield Featherston]

Jumps squats, 3x45, 3x95, 3x115, 3x135, 3x185, 3x185, 5x135

Partial squats (from rack, bottom up), 3x135, 3x225, 3x275, 3x295, 3x315, 3x365, 2x405, 2x405, 5x315

Push press 3x45, 3x95, 1x115, 1x135, 1x155, 3x135, 8x95

Hang power snatch, 2x45, 2x65, 1x95, 1x105, 1x95, 2x75, 2x75, 2x75

DB row, 60#, 13 reps per side

Machine row, 2 sets of 6 at 300

[Winfield Featherston]

Squats 5x45, 5x95, 4x115, 3x135, 2x155, 1x185, 2x205, 1x225, 1x250, 5x225

Bench press 5x45, 5x95, 5x115, 5x135, 3x185, 1x195, 2x195, 3x195, 10x135

Power clean, 6 single on the minute, 135, 135, 140, 140, 140, 140

Power shrugs from rack, 5x225, 5x315, 5x375, 5x405, 10x315

Pendlay rows, 8x135, 6x135

[Winfield Featherston]

6-30 light throwing practice

7-3 ditto

7-6 ditto

7-7 (today) Heavy hammer throws x12
light hammer throw x10
light weight for distance, about 30 throws
light weight for height, about 10 throws
stone throw, 20#, about 10 throws

[Winfield Featherston]

Bench press (explosive) 5x45, 5x95, 5x115, 5x135, 3x190

Squats (jumping) 3x45, 3x95, 3x115, 3x135, 3x155, 3x190

Squats (rack, partial from bottom) 3x225, 3x315, 3x365, 3x410, 1x365, 5x315, 5x225

Push press 5x45, 3x95, 1x115

RDL 8x45, 8x95, 8x115, 8x115, 8x115

Hang power snatch 3x45, 1x65, 1x95, 1x85, 6 singles at 75

Incline bench press (explosive) 4x45, 5x95

DB rows, 1 set of 16 per side with 55lbs

[Winfield Featherston]

Weekend: 2 days of heavy yard work (stone and gravel shoveling and moving)

Today: Throwing practice - wfd, wfh and stone.