training (rehab workout)
leg press- 3pps x10, 4pps x10, 5pps x10 ......... worked up to 10pps x10
24" box jumps- BWx8, +25x8, +50x8, +70x5, +90x5 x3sets
pullups- BWx3, BWx3, +25x3 x6 sets, +25x4 (dropped db on 5th rep so it was just BW)
band assisted GHR- BWx10, BWx8, BWx10
RDL- 315x6 x3sets
left spinal erector is still bugging me so decided to not squat and let it rest up. leg press was meh, ok at best, definitely easy and didn't quite fulfill me like squats do. I was happy with the box jumps, 24" box is the highest they go so I'm going to keep doing them with +90 for a while and work up from there in weight.. the GHR/RDL supersets were insane, my hammies were screaming, felt awesome..
evening throws training
23.5# braemar - 5-10 throws, 80-90% hitting low 30s, best ~35'
16# stone, glide - 15-20 throws, 75-80%, hitting mid 30s, best ~42'
30# WFD - 3 standing, 3 single spin, 5 double @ ~60% hitting mid 50s
focused on getting wound nice and tight on the braemar, then driving forward and getting into that reverse C. again with the glide, focusing on getting that power foot in position and turned to really wind up my core in additionl to slowing down the explosion so that I can get up on both legs. WFD was really slow, just wanted to focus on the release, driving the weight forward as well as upward..
macros = 57f / 522c / 287p = 3739
leg press- 3pps x10, 4pps x10, 5pps x10 ......... worked up to 10pps x10
24" box jumps- BWx8, +25x8, +50x8, +70x5, +90x5 x3sets
pullups- BWx3, BWx3, +25x3 x6 sets, +25x4 (dropped db on 5th rep so it was just BW)
band assisted GHR- BWx10, BWx8, BWx10
RDL- 315x6 x3sets
left spinal erector is still bugging me so decided to not squat and let it rest up. leg press was meh, ok at best, definitely easy and didn't quite fulfill me like squats do. I was happy with the box jumps, 24" box is the highest they go so I'm going to keep doing them with +90 for a while and work up from there in weight.. the GHR/RDL supersets were insane, my hammies were screaming, felt awesome..
evening throws training
focused on getting wound nice and tight on the braemar, then driving forward and getting into that reverse C. again with the glide, focusing on getting that power foot in position and turned to really wind up my core in additionl to slowing down the explosion so that I can get up on both legs. WFD was really slow, just wanted to focus on the release, driving the weight forward as well as upward..
macros = 57f / 522c / 287p = 3739
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