3/23/11 - throwing

lunchtime training throws

• 16# shot, south african - 15-20throws, 75-80%, hitting high 30s/low 40s
• 56# WFD - 5-6 standing, 4-5 single spin, ~5 double spin, 85-90% hitting mid low 30s
• WOB - 7-9 standing throws, 3-4 spinning, unk height
• 28# WFD - 4 throws, hit low 70s on the last 2

shot - south african feeling better, need to work on really getting coiled up good and releasing explosively with a drive to the trig similar to braemar

WFD felt good, in began my turn earlier on the first spin which made me wait what seemed like a lot longer before I could drive to the trig, however, when I did start my drive, I had incredible power. Only once did I actually put any juice on the final pull and nailed about 34' with minimal effort. going to start throwing HWFD on saturday's only. I find that it tears my thumb up too bad during the week so I'm going to go with LWFD drills during the week an both on the weekends focusing on full throws at a lesser effort

WOB felt great, getting a really good stretch on the way back then dropping the hips and powering up. spin feels off, just need to get used to catching the weight and driving it upwards..


macros = 59f / 268c / 271p = 2688 cals, 125g carbs preWO and another 35g during