Need a little training help...

[Drew Kirchen]

Alright fellas...if you only had one day a week to do a Games specific workout, what would it be? The reason I'm asking is cause things are busy and hectic here and I'm also having to split my workout time preping for something else. SO, I need an all out, once a week workout that will help me out...who's got ideas?

On another note, things are going well and I'm doing alright. Plus I'm only 8 weeks out from coming home on R&R Leave so I'm hoping to see a bunch of ya then.

Later,
Drew

[Rich McClain]

I don't know much, but I would say Olympic rear chain focus:

Back squat
Deadlift
Jumpshrug
Snatch
Snatch hi-pulls
Core crushers
Drills:
Center pivot
line
hammer winds with medball or 25# plate

My 2 cents

[Sheaf daddy]

Actually Drew I would do drills. Now is the time to build on that stooooopid strength of yours the muscle memory of the implement movements.

cast and drops 15
Cast and Sprint 12
hop and pop 6
step overs - 12
standing throws 9
Hammer winds - 3 winds x 10 sets

that will take you about an hour and absolutely torch you

[miked]

I would still do a few core weight movements that hit all the major muscles and translate to throwing:

clean and press
jumpshrugs
front squats
core crushers

I think if I could only do four lifts in a workout, I would choose those. And, these are the core of my OS program this year.

[Sheaf daddy]

Drew, what about the Iranian prisoner carry and flip? (caber) Then you and a buddy could toss a few loaded ammo boxes back and forth. (stone) You could race your buddy in digging a foxhole in the sand (power and speed, maybe sheaf, too), then you could have some goatherd help you fashion a large slingshot and you could swing in around to simulate hammer toss! Wow, what would you guys do without me? Have fun, Trish