Big bobby D was in the house again today, I did all my accessory stuff with him.

bench
bar 2x10
135 x 5
185 x 3
225 x 5
added green reverse bands
225 x 5
275 x 5
315 x 5
365 x 5
added 3 board
365 x 5
385 x 5
385 x 5

With 2 45# Kettle bells and a weighted vest

Push up on the kb, clean and press
3x10, these were brutal

1a. Scarecrows 3x10
1b. Single arm iso row hold 3x30 seconds each arm

purple band press downs
2x25

Did a quick squat workout before the groups came in this morning then hit my accessories after practice.

Box squat
bar x 5
added tensioned green bands
bar x 3
135 x 2
185 x 2
225 x 2
245 x 8x2

accessories:
Snatch
5x2 155
3x2 175

Squat and press
3x6 135

lunge and twist
3 trips

@ The track:
It was 30 degrees, windy and snowing today...a great day for some hammer throwing.

took a bunch of throws, probably around 18-20 ish

In the weight room:
Push press
205 3x6

Deadlift
335 x 4
405 x 4
415 x 4
415 x 4

Reverse Hypers
2x20

Pull ups
4x6

Z Curls
3x12

This was another track designed lift, not too bad...not too great...

5 min on bike

Db shrugs
90 x 15
95 x 15
100 x 15, 15

Bench
bar x 5
added chain to each side
bar x 5
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3

1, 2, 3, 4s (1 board, 2 board, 3 board, 4 board)
225+chains x 2 on each board x 3 sets

Added weighted vest

1a. Pull ups 3x5
1b. DB curl and press 3x10

Db flies
40 x 3x10

2a. scarecrows 3x10
2b. blast strap curls 3x10

@The track
dynamic warm up

hammer tech day
w/ 18# ball
right handed wind x10
left handed wind x 10
right hand only turns 2x20
regular turns 5x30

5 throws with the 18# hammer

12 throws with the 16# hammer

In the weight room:

Bike
5 min

Hang clean
265 8x2

Front Squat
265 6x3