Feeling pretty good today, but we had 40 MPH winds with 50 MPH gusts, so I didn't really feel like throwing hammer in that nonsense. I decided to get some work in with the heavyweight and then get into the gym.
Warmup/re/prehab
Bike
Hip Swings/Circles
Agility Ladder
5yd Sprints
Throws:
10 1 turns with the 56
5 Full throws with 61#
10 Full throws with the 56
No measure, no flags, just trying to get a good feeling for the tempo and rhythm again. I like the 61 (which is just a 5# Plate added to my weight) for building specific event strength. I hit one out around 40 with that, which is huge
Gym:
Clean grip snatch
70kg x3x5
Squat
worked up to 315+80# Chain
x2x5
Side Lunge
135x2x5
This was pretty good. I feel I had a high intensity, but kept the volume low enough that I could recover by this weekend. That will be it for lifting this week, but I'll hit some agility and plyos tomorrow night.
Out-Work
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