I almost think you need to get a hold of a sand-like bag-like implement and throw the fucker. It’s generally why guys win vs lose the event at any showing. It’s not a matter of power as it is finesse to trajectory and the like.
BUT, a 35lb bag is pretty fucking heavy for you and if the bar is high, you need a lot of power to throw that bitch over. Really, try your hardest to mimic the event exactly, because in this scenario, emulation is key.
Aside, I would also train your 1A-1C stuff post training, or in the midst of training. Certainly not fresh, anyway.
When I was prepping for the sandbag toss at World’s last year, I practiced with a 33 lbs sandbag from Rogue, which I filled with crumb rubber. That was sufficiently dense for the bag to be pretty packed in. The heaviest bag I had to throw in contest was 40 lbs, over 14 feet. So the 33 was a great weight to practice with.
The way I trained it was mostly performing tosses as high as possible, trying to get my direction right, for a bunch of reps at the end of deadlift sessions as an accessory to that. Frequent practice helped me a ton. Try to be as explosive as possible on all training reps.
Your plan isn’t bad, but if at all possible, I’d really try to buy your own rogue throwing bag for practice. It’s really a great piece of equipment to have.
Agree with vinny about not training the lift fresh.
And agree that technique/direction is absolutely the key. Which is why your plan falls short. There’s a huge difference between throwing a bell and throwing a bag, because of the way the handle moves and the bag rotates. The sandbag is attached to its handle by a flexible strap, whereas the kettlebell is rigid. Totally changes the feel and trajectory of the throw. If you want to do well, you’ll have to practice with a sandbag.
An aside, you could always ask your parents to buy like 15 gallons of milk under a veil that you’re doing GOMAD (to coax them into buying you vast proportions of milk), and then throw them as high as you can in the street and watch your parents contemplate what the hell their son is doing while gallons explode violently in traffic.
@T3hPwnisher@flipcollar@strongmanvinny2
Thank you guys for all the advice! gonna save some money and get myself a rogue sandbag. Maybe around 30lbs and just practice tossing it as high as possible after Squat, Deadlift and event sessions.
2/22/19- Squats
Squats are getting set on the back burner, just gonna be doing light-ish with crazy ass volume. Gonna almost take a Bodybuilding Approach to squats while i focus on heavier deadlifts.
Hatfield Squats-
Bar x20
155lbs/70kg x20
205lbs/93kg x4x20
I had a sandbag toss @ ~13-14ft with 30,40,50lbs. Wasnt able to practice throwing at all beforehand in training, but managed to win the event. Honestly dont overthink it, work on explosiveness now and get a few throws in on comp day to help get the timing right. Im sure there will be people there to help you out as well.
That’s wild. Half the LW competitors at world’s missed the 40 bag at 14’. I barely cleared it, there’s no way I’d get 50 lbs over 14’. I could maybe do 12’.
I barely cleared this one, I think it clipped the bar and went over, ill have to doublecheck the video. the 220lb MWs and the HW’s were doing the same weight for this, I think just me and 3 other people got the 50lb bag and I was the only one who got it on the first try. Was amped up after that haha.
