First day of training after the new rehab plan was put in place. After evaluating my hammer, I realized that I was blowing past the finish and never putting force on the throw. This happens to me in the early season, because mentally I am still throwing at the end of last year where everything was lining up and I was able to really put the speed on it and still catch it in good positions. I always have to remind myself that it's a new year and taking 4-5 months off of throwing is always going to result in a re-learning curve for me.
So I started with a bunch of one-winds. I was able to push those up to 100' in the heavy and around 125' in the light (which was super embarrassing, and telling considering I hit maybe 123 in the last comp). I followed this up with probably 10 full throws with each heavy and light ending with around 109' and 131'. Very happy with this, slowing down the 1st and 2nd and adding tiny bits of acceleration instead of trying to get it all on the first and being behind it the whole way helped a lot...just like it alway does!
This was followed up with:
Cleans
130kg x3x5
Squat
SS Bar, Box, Chains
425+80 x3x5
Nothing extra as I was late for an appointment already, but a good day. I felt like the hammer work counted enough towards core, and I warmed up with some 18# shot/med ball throws too.
Day 1 rehab success.
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