4/13/13 - Vegas prep throws practice

Training @ 545a

16# shot warmup stands x5
24# shot stands x9-10, best 35, avg 34
16# shot 180 drills x6, avg 45ish
16# shot quarter turn into south African x6-8, avg 49
16# shot full spin x10-12, best 49, avg 49

22# hammer x4, best 104, avg 134
16# hammer x6, best 134, avg 132

56# wfd one turn x6, best 42, avg 40
56# wfd full x6-8, best 45, avg 43
28# wfd x6-8, best 86, avg 84

Shot went better than expected. Threw off of grass obv. Working on holding my right shoulder back to allow my right hip to push through before blocking. Slowly getting there. When I hit it I could really feel the slingshot of pushing the shot out and it just felt effortless. Great practice with that.

Hammers were ok. Heavy felt.... heavy. I'm not a fan of heavy hammer, it moves slow and I just don't feel like I can ever really get it going. Satisfied with a couple 103s and a 104, given the effort level here. Light hammer went well. Had to force myself to relax, I was really trying to kill the finish at first and was pulling in. Relaxed and focused on the finish and it was great. Still not getting my hips all the way into the finish but the 130s are getting easier and easier.

Wfd started out great. 1 turns are the best they have been in a while. Really feeling the drive to zero and a big finish. Went to the fulls and they broke down. My fault  completely, I was trying to gas the shit out of them and subsequently either missing the finish, or hitting the sprint too late and the weights were going way off to the left side of the field. Oh well. Lwd was ok. First toss went out to 86 and felt awesome. Laid off the sprint a little so I could kill the finish and it was a great throw. The next couple I started juicing the sprint and ended up missing the finish. Laid off again and had a couple good ones out to 84.

Overall a good practice. Need to hit up some wob and sheaf before Vegas too. Monday will be stones, Tuesday wfd/sheaf/wob and Wednesday stones. That's the plan. Ice bath Wed night, hot tub Thursday w/stretch & foam roll and a cold shower Saturday morning. Lots of food Fri night btw, lol..