9/26/11 - assist/o-lift + throws

training (evening)

hip snatches- 175x3x3

push press- 255(80%)x6, 255x6, 255x10
pullups- BWx5x6
hang cleans- 265x3x3

BB rows- 315x8x3
CGBP- 265x5, 265x4


throws (lunch)

16# stone

• ~5 step over drills
• ~5 standing fulls, best of 42'
• ~10 south african spins, best of 44'

16# hammer x3, best of 107'

threw on my lunch break. standing throws feeling better but the spin felt off. By the time I was tired I realized I should have worked more drills and footwork for the south african, rather than full throws. This bummed me out so I'll do them again tomorrow. Just took a couple easy hammer throws as I was showing a friend how to get the hips involved, rather than just an arm dominant throw.

Weights went well, though everything felt pretty heavy. Still kind of sore from the speed work last week. Looking forward to wednesday to hit that PF again.

cals = 3372 w/ 290g protein, 70g carbs pre-workout for both training sessions.. little light on the food today, no bueno