225.5
H Clean: 215x 7 of 2
LME
F Squat: to 225x3
H Clean: 215 7 of 2
CG paused incline:to 205x2. disappointment.
Practice-
16lb standing shot- about 31’6
south african shot- about 33’6
full spin- about 32’3"
10lb full spin- about 41’6"
222.5
H Clean: 235x2, 255x1, 235x2, 225x2, 225x2, 215x3, 215x2
Hammer Curls: 35s - 4 of 8
228
H Clean: 215x 7 of 2
CG Incline: 175x 2 of 5
225.5
H Clean: to 260x1
CG Incline: 160x 2 of 5
226
H Clean: 215x 7 of 2
p shrugs- 3 of 2 @ 275
CG Incline: 165x 2 of 5
Wet, Sloppy Shaffer Saturday-
Hammer- 100’1"
44lb weight- 28’7"
12lb full spin- 38’1"
226
H Clean: 225x1, 245x1, 265x1, 225x2, 225x2, 225x2
Deep Front Squat w 3-5 second pause at the bottom- 135, 185
CG Incline: 170x 2 of 5
229
H Clean: 215x 7 of 2
Deep Front Squat w 3-5 second pause at the bottom- 135, 185
CG Incline: 175x 2 of 5
226
H Clean: 215x 7 of 2
Deep Front Squat w 3-5 second pause at the bottom- 135, 185, 205
CG Incline: 185x 2 of 5
Practice-
south african 12lb- 39’4
12lb full spin- 39’4
224
H Clean: 235x 7 of 2
Deep Front Squat w 3-5 second pause at the bottom- 135, 185, 205
CG Incline: 155x 2 of 5
224
H Clean: 225x 1
Pr/Su Power Shrug- 295x3
H Clean: 225x 2
Pr/Su Power Shrug- 295x3
H Clean: 225x 3
Pr/Su Power Shrug- 295x3
H Clean: 225x 4
Pr/Su Power Shrug- 295x3
H Clean: 225x 2
H Clean: 225x 2
Deep Front Squat w 3-5 second pause at the bottom- just bar x 3
Hammer Curls- 25s x 4 of 12
Very cool that you throw regularly with Dan John’s brother. Dan John was/is a big influence on my father and I. If you don’t mind my asking, are you a Masters competitor as well? I threw the shot and disc in HS myself but have not touched an implement for several years.
I am 25, I think masters begins at 35. For all intents though haha. I picked up shot senior year of hs, threw for SJSU (club, no ncaa team since '88 despite the storied history) and now just throw on my own for fun. With work and classes I usually just throw most saturdays at this private park. It’s put on by the UCSC head track coach, usually consists of me, some high school kids, some 40s-60s masters.
Ocassionally a college will come through in early season or on a bye week. I’ve recently incorporated a wednesday practice, I wanted to do csu eastbay legends in 2 weeks from now and my stands were around PR but i tried gliding and found my muscle memory was gone so I decided it was finally time to commit to learning to spin since I’m 5’10" and didnt have the “glide will go farther TODAY” crutch to fall back on.
Shaffer Saturday-
Hammer- 89’8"
12lb Hammer- 123’1"
44lb weight- 30’8"
12lb full spin- 37’11"
225
CG Incline: 135x5, 155x5, 175x5, 190x 2 of 5
Cable Tri Accessory
226
H Clean: 225x 7 of 2
Deep Front Squat w 3-5 second pause at the bottom- 135, 185, 205
CG Incline: 135x 2 of 5
Practice-
12lb full spin- 39’4
225
H Clean: to 270x1
Deep Front Squat w 3-5 second pause at the bottom- 135, 185, 205
Cable Bi accessory
223.5
H Clean: 225x 7 of 2
Deep Front Squat w 3-5 second pause at the bottom- 135
CG Incline: 135x 2 of 5