Hammer / Lower

Felt pretty good after yesterday. I strained my lat/serratus on the braemar. Maybe not strained...but it cramped and I kept throwing...so maybe strained, maybe just eccentrically sore. Either way, I warmed it up well and it didn't seem to be a problem.

Hammers:
The focus is still on speed as this is where my hammers need to improve the most.

14# 50" / 16# 48"
Alternating light and comp hammer x10 total at medium intensity

3 measured throws with the short 16 out to 126' high intensity

Alternating light and comp throws x6 at medium/high intensity

Working on rhythm and speed here with the light hammer hopefully potentiating an increase in speed in the comp hammer

Training:
70-75%

Squat - 4 step sprints - Hex bar Jumps - Box Jumps
405, 425, 435, 405 x3 - x2 - 140x3 - 18"x3
4 sets

Clean
75% hole 5
120kg x3x5

Landmine Core
Oscillatory single arm press 45x3x5