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...

Box squats w/ some chains
2 chains no bar weight x5
2 chains +135 2x3
3 chains +135 3x3
3 chains +185 3x3
4 chains +185 3x3

Speed Deadlifts
245 5x1
315 5x1
355 3x1
405 1x1
455 1x1
505 1x1

1a. GHRs 2x10
1b. Hamstring banded curls 2x20

www.youtube.com/hamertime515

Bench:
worked up to 275

put in 2 foams
315x3, 345x2, 365x1

Went to 225:
3 from chest, put in a foamx3, put in 2 foamsx3, did that twice then once at 245

Incline DB
2x10 75,85

Scare Crows
2x10

Front/side Delt raise
2x10 25,20

Kroc Rows
2x10 150

Stability Benchin
35# bar with 25s hung

TIME TO EAT

Olympic Stability Squats
95x10
145x10
195x10
245x8

1a. Step ups
55x8 x 2

1b. Banded hamstring curls
purple band 2x20

Office Worker Hamstring curls

red and yellow plate, 2 trips

Time to go and throw a bit