OK, missed my Friday workout 'cause of garbage at work, so I've had four days off. I saw Myles' video of him throwing on FB, so I decided to chuck some stuff too. So todays workout was a mishmash, but it was good.

Open stone...couple of two-handed warmup heaves backwards and forwards, them "Mikes Toeboard Drills" and then I don't know what to call 'em so I'm gonna call 'em "Grasshopper drills" because that's where I got 'em from! Then I did about 6-8 full-on throws... 29 - 31 feet

LWFD... did 5 first turn-release -into-the-ground drills and then 8-10 full two-spin throws. All were about 42-45 feet, not bad for this early int he season.

Into the weight room...

bosu lunges and push back... 5 x 80 each leg...it's time to move on from this

hip abduct/adduct... 2 x 10 x 150 pounds "on the stack", each leg

back squats... 2 x 6 x 170

incline db press... 8 x70, 6 x 70

hanging leg lifts... 2 x 10 lifts

rowing machine... 7 minutes finish with a 1 minute sprint.

The rest of this week...two more lifting sessions will be "heavy". I'm going to push a big stack in the leg press (310 lbs) and really go for it on the upper body Wed and Fri. I'll suck at throws practice next Saturday, but that's OK. Starting next week the goal is slightly lighter weights and moving them *Fast* through Mid-March when we start up twice a week throwing practice.

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Kilted Kiwi, I'd Love to be 17% BFI! I've instituted a couple of lifestyle changes and I am carrying them out for a month. No late night donuts, no pork carnitas at lunch...eat more fruit and vegetables. I weigh 292 with a 38% BFI, lets see where I wind up a month from now.