am training
1.11 mile warmup on stationary bike
squat- 135x8, 225x8, 315x5, 365x3, 405x3, 425x1, 465x1
GMs- 225x8, 225x12
24" one leg box squat- bw x10x3
ghr- bw x10x2
bench- 135x15, 225x10, 275x5, 315x3x3
dips- bw x10, +efs mini bad x10x2
meh, 465 felt like a freight train.. need to stay focused and not worry about the strength as throws are up and weight is down.. dropping calories back down next week for the last 4 week cycle/block, then approx 6 weeks of maintenance calories and peak training up until pleasanton games
pm training
56# wfd
*1 turns x16, cone at 35, all but 2 out past 35, best of 41 & 42 on the last 2 tosses
*full x ~6, cone at 37.5, 4 out past cone, best of 39
1 turn notes: don't allow the weight to drop on it's own out of the back. problem with this is it doesn't set the low point low enough. need to proactively drop down to speed the weight up out of the back, drive forward off the left at the same time and focus on sinking faster than the weight is falling, while loading the left again. lastly, don't pull with the upper body.. load the left and push the weight into the sector
cast notes: pivot the left foot as the weight is coming up on the right. keep the weight on your hip and turn your body with the weight, but keep your feet planted. when your body is facing 9:00 and your arm/weight is facing 12:00, replace your left with your right foot, very quickly. Stay upright and drip your hips hard, this puts you in the same position as the 1 turn drill.. from here, sprint, drop hips, load left and explode out into the sector. slowly putting the cast together with the hwd. shit's going to get real, very soon.
on a side note, I lost my VSAthletics 56wfd into the lake today. I was only planning on taking 2-3 more full throws. had just figured out the cast and had a couple good throws (not distance, just going for the feel). decided to get after it, nailed my cast, solid sprint, sunk my hips and got anxious, pulling early. blew out of my hand off to the right with absolutely no lift, just a line drive out to 1st base. because the VSAthletics weight has a swivel top, it has almost no drag to it... this 39-40ish ft line drive toss has so much inertia on it, it just keeps rolling. I ran after it but couldn't get it before it DROPPED INTO A FUCKING LAKE. a bit frustrating.. oh well. went back to work and called parks & rec, they said the lake is 30' deep of reclaimed water.. fml, I guess it's gone. Got a hold of Mike Landrich and he'll be hooking it up for me asap. Thanks boss!!
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