Tuesday throws day:

Hop-Skip warmup...

first turn drills LWFD

HWFD ... first tosses of the season, wow, *sore* and *tired* lower back. I had to rest on the grass for a while before carrying on.

LWFD ... about a dozen full throws, really focusing on hips and keeping a low center of gravity through the first turn and into the sprint phase. I'd just read Dave Browns analysis of the Pros 56 at Pleasanton 2009

Light Hammer ...about 30 winds... 4 sets of 8 winds, more or less.... then 3-4 easy release throws focusing on radius and "the catch" and getting my hips working....then 4 tosses where I really worked on getting my center of gravity down and chest up, hips cranking and went full-on. Got four throws over 80 feet, I'm liking that!

Thursday Throws day (tonight)

Will be doing stones and WOB and hammer winds

probably toeboard drills for stones... some drop and pops....some a-line drills and I will spend a good half-hour seeing how it goes with a full spin with a 14 pound stone. I *might*...maybe maybe maybe do a spin at Ardenwood on April 10th and see how it goes. If I get at least 28 feet andit feels good I might work on that technique for Woodland. I seem to be good at "spinning" throws like hammer and LWFD, not so good at linear throws like WOB and caber, and I have a background with discus, so.... we'll see.

WOB I will go for the body roll and major *pop* from the legs

hammer winds...focus on low center of gravity, chest up, relax the shoulders...

I think I'm going to buy a Masters 50-59 6 kg (13.2 lb) shot put and work with that, a bit.