worked up to 275 narrow grip

2 foams:
275x3
315x3, 345 2x3
345x3 wide grip

275 1 off chest, 3 off 1 foam, 10 off 2 foams

Front raise toss
2x10 w/ blue plate

1a. scare crows
2x10
1b. rickshaw shrugs
3x10

2a. Blast strap curls 3x10
2b. blast strap tricepts 2x10

push ups 25, 20, 15, 10, 5, 1

2 sets of bent over row, cleans, front squat, overhead press, back squat, heaving snatch balance
all with 135x5

Suitcase deadlifts 2x 185x5

GHRs 2x20

Anwser... Not very

All squats were done with purple bands, onto a 16" box
bar x 10
135x8
185x3
225x2
275x1
315x1
365x1
405x1
425x1 with Super sweet Crain's Squat suit on

Dropped bands, 405x1 just cause

Reverse Hypers
150 2x10

Hanging leg raise
1x20, 1x10

Single leg tire jumps
holding 25# DBs 2x10 each leg

Hip Abducter work
1x15 with doubled mini band

Time to eat

Doubled mini bands:
barx10, 95x8, 135 10x3

1a. Incline DB 4x8 85, 90x3
1b. Elevated Rows 4x8 135, 185, 135, 185

EZ curl skull crushers plus chains:
1 chain x 10, 2 chains x8, 3 chains x5, 4 chains x3
The chains were totally off the ground.

2a. Super wide DB flies 2x10
2b. Tricept push downs 2x10

Rotational Ab work with Adam the golfer

Wow, interesting day so here we go:

Warmed up well around 60' or so

opening throw: FOUL... NOT over 50'
2nd: 52'
3rd: 55' - just made finals I was 8th going in

4th: 57' low
5th: 57' 10"
6th: 57' low

I moved up in finals a couple spots I think, I dunno where I finished overall though, I'll post that later.

I don't think that I'm going to work up heavy on deads before I throw again, I didn't feel like I had any snap at my finish, and I was straining on EVERY turn...not the way someone wants to feel when trying to throw.

Other than that, it was a good meet, I got to see Big Eric, and Coach Fanger and talk some training. And I threw against the National Champion in the weight and hammer last year so that was cool... He's Good...