Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Logs
161

How far are your throws?

I’m still throwing the 55-59 implements, but weight (25lb) ~16m, discus (1.5k) ~40m last I was able to, shot (6k) ~14m. Don’t have a place where I can get away with throwing hammer, so just a guess ~45m.

I appreciate the comments you make about sprint training. You obviously have formal experience which I lack and I find them informative.

162

Good to know! I didn’t get a lot of experience with that in baseball :smile:

163

Damned impressive. Shot especially.

164
  1. Warmup - lunges, goblet squat, box jumps, banded good morning - 2x15 reps
  2. Front squat 5x10 at 165-185-205-215-225
  3. Superset with walking lunges and good mornings - light.
  4. Metcon - 2x4 minutes AMRAP with 2 min rest.
  • box jump 30"
  • power clean 185

5 rounds each time.

Tweaked my quad a little.

Good day. Just did standard Crossfit workout at gym today.

1 Like
165

Just trying to clarify your notation, on the Metcon, you did a box jump followed by a power clean, repeat for 4 minutes, rest 2 minutes and then do it all over again, getting 5 times through the cycle each 4 minute span?

166

Correct

167

4 box jumps to 30"
4 power cleans at 185

Continuous for 4 minutes. 5 rounds.

Kind of like a 2 mile run level of effort.

168

So 20 reps of each over 4 minute time frame

169

Got it. Thanks.

170

Random gym day - generally followed class

  1. Complex of
    -OHP (used 35# DB) x8
    -bent barbell row 125x8
    -light lateral raise 12# DBx8
  2. Metcon - ascending ladder of 6-8-10-12-14-16 (66 total reps)
    -aerdyne for calories
    -Curls - 65# ez curl bar
    -tricep ext with 15# DB

Was about 9 minutes of work.

Shoulder held up ok. Stayed light on presses.

171

Took yesterday off - quad still feeling a little tweaked from Monday workout.

Today I will likely do some swings and some sort of easy circuit in the gym at my building (maybe rowing coupled with thrusters).

Have a 24 hour trip (to Singapore) from 2 AM EDT to noon Singapore time Sunday - so obviously taking Saturday and Sunday off - then in Singapore till next Friday before returning home.

Looks like the hotel has a decent gym, so I will get a few sessions in, but will not be a priority - as I’m hosting a conference with a few hundred people, and likely won’t have a lot of time.

172

Got a nice little session today. Gym has the weights to do almost everything. Today just in and out.

100’s:

  1. Bike for calories
  2. Chest press for reps on machine
  3. Seated row for reps
  4. Leg extension for reps
  5. Light shoulder mobility lateral raises for reps

Nice little pump. Tomorrow I will do some squats and cleans

173

Another quick session - still feeling out quad. Didn’t bother me but didn’t push it.

  • 5’ bike warmup
  • squats (in smith press rack)
    5x135
    5x185
    5x225
    5x275
    5x295
    5x315
    5x335
  • Hang Cleans
    5x135
    5x185
    5x215
2 Likes
174
  1. Walk/jog warmup
  2. Shot Put around 20 throws. Out to about 12m/39’ standing and 13 or so trying to spin
  3. Was going to do 14x140m did 1 and leg still tight so stopped after 1 in 23 seconds
  4. Easy 3k row at 11’30"
1 Like
175

You say “trying to spin”. Are you learning or just out of practice?

176

Very out of practice (been a couple years since blowing out my knee) and was just starting to learn to spin before the injury. Was not lining them up or finishing throws well at all - but I think I can get to 15m in a year or so if I get 1 session in per week. My PB is 13.94 with a glide.

177

In that case, a meter over your standing throw is pretty good.

1 Like
178

Yeah - I suppose. Theoretically 2M difference should be very doable with halfway decent technique.

179

I agree. Back when you were gliding, what was the difference?

180

The day I hit 13.94 I did a warm-up standing throw around 12.50.