@ the track:
about 5 total minutes of planks

shot day
30 min drilling

worked into 8 full throws, my shot put needs some serious work.

in the weight room:

Push press: 135 x 6, 165 x 6, 185 x 6, 225 x 6

Dead lift
135 x 2
225 x 2
315 x 2
405 x 4, 4
435 x 4, 4, 4

Pull ups
2 x 10
+2 chains x 3

z curls
3x10