Squat:
bar x 10
added Tensioned Green bands
bar x 6
135 x 2x3
225 x 8x2

Speed deads

Added Quaded Mini's
conventional 135 x 2x3
Sumo 135 1x3
Conventional 225 2x2
Sumo 225x1
Conventional 275x1
Sumo 275x1
conventional 225 2x1
conventional 135 2x2

Reverse Hypers
100 3x8

Time to throw

In practice:
tons of turns, a lot of medball stuff, and some sprints, and then some weight throwing to cap it all off. @ WVU this weekend lookin to break 60' and chalk one up for good ol' U. Nattached

bench
worked up
275x5
285x4
added 4 board
295x5
315x5
335x5

Elevated rows
135 3x10

Straight bar Reverse curl / press
80# 3x10

Upright rows
80# 3x10

then Hamer, Alex D, the Sweed and I played some weight room horse.
I was the winner, but barely, Alex is pretty strong. Sweed is at a pretty big disadvantage, and Hamer is weak.

5 throws, had one around 60' good stuff

Plate workout, TONS of lunges, and some presses, good sweat, poor workout.

time to EAT

barx10
added purple bands
135x5
225x3
275x3
315x3
365x3
405x3
445x2.85, against purples this was a little rough

RDLs
225 4x10

Oly squats
245 5x5

Time for PRACTICE... Throwin this weekend @ WVU

bar 2x10
added one chain to each side
bar x 10
135 x 5
185 x 3
added 2 chains
185 2x3
added 3 chains
185 2x3
added 4 chains (80# per side)
185 2x3

1a. push-ups 3x15
1b. pull-ups 3x5

Straight bar, curl + press
40 kilos 2x10

Front raise / toss
20kilo 3x8

purple band face pull
1x25

Scare crows
1x15

Throwin on Friday woo hoo WVU