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most recent day of training using the new split...

Day 2: Dynamic Pull (upper)/Max Effort Push (lower)

Warm-Up
1. Dynamic Warm-up
2. Stone Drills (16 half turns, 12 Full Spins...forgive me Dickens...

Lift
1. Dynamic (fast) KB Row: 8x3x62lbs
2. Max Effort Front Squat: 135x5,185x5,225x3, 260x1, 300x1
3. Step Ups: 1x5x135, 5x5x185
4. BB Bent Over Row: 4x4x185
5. Face Pulls supersetted with Rotational Core-bunchxbunch
6. Box Drill

Hey, do what you have to / whatever works to throw far. But, if Ulf Timmermann ever shows up at one of our games, just hang your head in shame and don't look at him.

Here's a little video from my Leg workout tonight. Max effort legs. I got a good 365x1 Front Squat, then dumped 405 twice. I will tame the vixen, oh yes, I will. I think some more workouts will help improve my form so I don't go with a too narrow base (1st attempt) or lose it to the front (2nd). It won't hurt to get stronger, of course.

And, don't look directly at my wrist, it might make you puke. Looks kinda like Bryan's elbow when he bends it backwards.

http://www.youtube.com/watch?v=v6VgENAiavE

Ulf, is still a hero and always will be Mike...
... but I think when combing my towering presence with the fact that not wearing sketchers when I throw, spinning is the only way I can keep up with you folks who are blessed enough to be over 5'7"...
btw, nice stuff on the 365, and the more work with the front squat at bigger weights will def. help you tame that saucy little minx...

Day 3-SPP (Specialised Physical Preparedness) Lifts

keeping it on the very light side, moving dynamically, quick workout, breaks were short...

Warm-Up
1. Dynamic Warm-up
2. WFD Drills with KB

Lifts
1. Good Morning Jumps 5x3x95lbs
2. Landmine Stone Push 5x3x60lbs (each side)
3. Hammer Winds 3x3 with medball (each side)
4. Drive Drill 3x3x62lbs (each side)
5. KB Swing 3x3x62lbs (each hand)

Stretch

ok - I did a stupid thing that has - thankfully - no long term effects. I did a max effort day on DLs on Wednesday and then again on Saturday. I basically do 3 lifts. DLs from 6 inch blocks, DLs from just above the knee and shrugs. All with a straight bar.
Being 6' 4" and having tight hips from an old (November 9th, 1985 partial dislocation) injury prevent lots of pulling from the floor so I save that for my cleans and high pulls. I always get asked about round back vs. flat back pulling as well. I try to pull with a flat back but having a barrell chest prevents true flat back pulling. When I lay on my back and put my elbows on the floor with my elblow bent at 90 degrees my wrists don't quite reach my chest. Just reaching forward results in a partial rounding. Genetics are a bitch. Also, I have loose joints so I cannot strap up. The acting of squeezing my hands hard and slightly bending my elbows keeps the muscles tight enough so they don't pull out. Again, Genetics are a bitch. An issue I was to remember later.

So no belt, light wraps on the knees to keep them warm (ace bandage knee braces I throw in) my gym may not be a barn like Rich's but it gets chilly. Elbow wraps to try to keep the elbows from stretching out of joint.

DL from blocks - 45x10x2, 135x8, 225x5x3, 315x3x2, 335x3, 355x3, 375x3
DL from the knee - 225x5x3, 315x3x2, 405x3, 455x3, 475x3, 495x3, 515x2 (PR - woo-hoo)
Shrugs - Here is where I got stupid - I tried to strap up. at 405 My wrists and right elbow stretched. The bar bent, then it started to lift, then my wrists stretched, I tried to grip harder and pull anyway (dumb) and I felt my elbow pull.

Genetics are a bitch. It honestly hurts most when I type. so I will be squatting and stuff for a week. Good times.

Genetics, HA! No thanks, I had a big lunch! (Dan Aykroyd, Dragnet) Oddly enough Bryan bears a similar resemblance to Dan. I know he is no Canuck though.

Ha ha!! Bryan just needs to grow his hair out!!