I'm also really wanting to break 30 on the open stone. Stones are pretty frustrating, can see no improvement for a long time and I tend to throw it right in the same divot in the dirt over and over.

I need to include some of the plyometrics stuff. I have worked hard on getting strong for many years, but haven't really done specific work to get quicker and faster.

Stones are such a weakness for me I think I will be devoting one whole training day to just stones and throw everything else into the other day.