Saturday, January 28, 2012

01-28-12 Movement Specific Circuit

Since I now am working graveyards for the next three weeks I have a unique opportunity to train on the weekends as well.  Now I am not one to waste days, so in leiu of "taking a day off" I did some throw specific band work.  Here is the circuit:

FOR THE STONE PUT:
- Lead Arm Band Pulls
= In the "snap throw" position, hold band with non-throwing hand, explode through the throwing motion.
>> 2 sets of 10 on the RED band
>> 2 sets of 10 on DOUBLED RED band

-Throwing Arm Banded Snaps
= In the "snap throw" position, hold band by the handle like a stone, explode through the throwing motion with a wrist flick at the end.
>> 2 sets of 10 on the RED band
>> 2 sets of 10 on DOUBLED RED band

FOR THE HAMMER:
Banded Hammer Release Twist
= simulate the final half of the last rotation and finish position of the hammer throw while holding the band in a "colliegate" style grip.
>> 2 sets of 10 on the RED band
>> 2 sets of 10 on DOUBLED RED band

FOR THE CABER(?):
Heavy Bag Caber Flips
= simulate caber pick and toss with a 70lbs. heavy bag.
>> 2 sets of 3 tosses

--- Each set in the circuit follows = Lead Arm Band Pull 1 x 10 RED + 1 x 10 DOUBLED RED,  Throwing Arm Band Snaps 1 x 10 RED + 1 x 10 DOUBLED RED,  Banded Hammer Release Twist 1 x 10 RED + 1 x 10 DOUBLED RED, Heavy Bag Caber Flips 1 x 3...then repeat. ---

CARDIO: HARDCORE 30 minutes on the treadmill.  2.6 miles 423 calories burned BABY!

WORKOUT SUMMARY:
I can't just sit around.  I know I generally would throw on a day off, but these exercises were very light and felt like a good stretch after a grueling week.


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