OK, back from 5 days of vacation...we:

ate a little too much
slept a whole lot
and hiked around the desert a lot

SO...back to it!

Thursday Throws.. (last night)

I did a lot of coaching with a new guy, which was fun. A few days ago I measured my hammer handle and discovered it was about 4 inches too long. DANG...so much for that 90 foot toss. So I trimmed it to size. I was expecting disaster, but in fact my tosses were still all over 80 feet, to that's good.

We did Stones...toeboard drills, standing throws, I did a couple drop and pops and I did some grasshopper drills.

LWFD ... spent some time with single spin with both the womens weight and the 28'er...did some line drills and foot position drills.. Then I did about 6-8 two-spin throws.

Light hammer ... just general introduction with emphasis on long arms and not falling on your butt. I did about 50 winds in sets of 8 - 10 and 5-6 full-on release throws that all went 80-81-82 feet..

So a light day for me, but good.

Today in the Gym 3/26/2010

quadriceps and adductor stretch

Back Squats ... 2 x 5 x 200 since right knee wasn't feeling all that great

Hammer wind core crrushers on the Roman Chair ... 2 x 10 x 12 pound ball

lat pulls on the Roman Chair: 15 each side with 55 pounds

Bench rows ... 2 x 8 x 85

bench dips 2 x 15 with 50 pound dumbell in mylap

seated flys on the machine ... 2 x 8 x 190 "on the stack"

leg press ... 2 x 8 x 310 "on the stack"

and no time for cardio today, which sucks.