Fraser Young

[Fraser Young]

WEEK 4

1 Nov

Off – I had laser tattoo removal on the Friday and so skipped sessions on the 30th and 1st.

3 Nov

Med Ball Slams – 3 x 5 x 5kg
Throw Ins (Session 9) – 10 throws, median 16.5m
Med Ball Slams – 1 x 5 x 5kg
Swiss Ball Crunch – 3 x 12 x 15kg
Swiss Ball Stir the pot (ABC) – 3 x 30 secs

These were dire, I barely got over 17m the whole session. I did two things differently, the first was that I did these at 10am with only a banana for fuel, and secondly I added 3 sets of med ball slams in the warm up. It’s likely a mixture of both so I’ll avoid anything intense prior to my throws from now on.

6 Nov

Throw Ins (Session 10) – 10 throws, median 19.8m
Med Ball Slams – 4 x 5 x 5kg
Swiss Ball Crunch – 3 x 15 x 15kg
Swiss Ball Stir the pot (ABC) – 3 x 30 secs

Much better. This included a new personal best of 20.3m. Now the one thing I changed here was that I had a coffee this morning so it’s possible caffeine has boosted my throws, but they felt great. I’ve got to a level of consistency where I don’t expect my median throw to be much different in the second set of throws, so I’m stopping after 10. There’s an argument that 20 throws is better for practicing technique but other than adding backspin I can’t see any big jumps in my technique from here.

The med ball slams are with a Mirafit slam ball, then the swiss ball stir the pot (ABC) means I write out the alphabet with my elbows, instead of the traditional circular motion while holding a plank. I really like these three and don’t expect to change them, the next step is to add direct shoulder/arm work but that can be in a few weeks time.

[Fraser Young]

WEEK 3

25 Oct

Throw Ins (Session 7) – 10 throws, median 17.7m

27 Oct

Throw Ins (Session 8.1) – 10 throws, median 17.6m
Throw Ins (Session 8.2) – 10 throws, median 17.5m

If I’m making progress in technique it’s very slow. Next week I plan to introduce some core exercises.

[Fraser Young]

2 Nov

Front Squat – 5 x 50kg, 5 x 57.5kg, 10 x 65kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 42.5kg

I had a week off which coincided nicely with laser tattoo removal. Still have some residual heavy leggedness so I didn’t max out on the 5+ set of front squats. I also skipped ahead in 5/3/1 so instead of the 75kg template I’m using the 77.5kg.

4 Nov

Straight Leg DL – 5 x 42.5kg, 5 x 50kg, 12 x 55kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BW

I filmed my last set of straight leg deadlifts because I know my knees aren’t perfect but they were better than I expected. Front squats are getting a little boost each time, 55kg feels good.

7 Nov

Rowing Machine – 2 x 1000m (4 mins) in 3:58, 3:59

I wanted under 4 minutes and I was never in danger of failing. In the second rep I went through 500m in 1:56 and that was too fast so I struggled a bit in the end

[Fraser Young]

19 Oct

Front Squat – 5 x 55kg, 3 x 62.5kg, 14 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 40kg

I’ve been stopping short on the final set but I pushed it more this time, still not to failure though.

21 Oct

Straight Leg DL – 5 x 47.5kg, 3 x 52.5kg, 10 x 60kg
Front Squat – 5 x 10 x 52.5kg
SL Calf Raises – 3 x 12 x BW

I bumped the front squat weight but I can go heavier again. I feel like I’m getting in the groove now and can start challenging myself, it’s possible I jump ahead on the 5/3/1 for front squats but probably not.

24 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:53, 1:53, 1:56, 1:54

I try to set a tough pace but always run the risk of blowing up and not being able to finish all four reps.

[Fraser Young]

WEEK 2

18 Oct

Throw Ins (Session 4.1) – 10 throws, median 17.5m
Throw Ins (Session 4.2) – 10 throws, median 17.6m

20 Oct

Throw Ins (Session 5.1) – 10 throws, median 17.6m
Throw Ins (Session 5.2) – 10 throws, median 18.2m

I’m starting to get consistency, the problem before was I was trying a flat throw so it was never going much above head height to begin with which is obviously not the optimal release angle. Now I pretend I’m throwing it for someone to head in the box and I don’t try to be too clever with an aggressive run up or quick release.

22 Oct

Throw Ins (Session 6.1) – 10 throws, median 19.0m
Throw Ins (Session 6.2) – 10 throws, median 17.9m

I should note that the pitch I go to is a slight incline, while this was in my garden which is flat. That being said, I did feel really good and I got a new max effort of 19.6m and several others around that distance. I was questioning whether I will gain anything from another week of purely practicing throw ins without changing anything else but I want to stick with it and see where it takes me.

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