Intervals and Suicides

10x(30 seconds hard, 30 seconds easy)

full recovery

5 suicides (15, 25, 40 feet)
--loser does 10 pushups
--winner does 2 pistol squats per leg

30 minutes throwing, focusing on speed control

Not strong enough...yet

12 pullups
Bent-over rows: 8 at 45, 55, 65, 85lb
Hang clean to push press: 6 at 85, 3x6 at 95lb

30 minutes throwing in the squash court, focusing on accuracy at different speeds. We didn't have enough to play ultisquash this time.

Are you throwing?

It was a nice day, so I couldn't resist the temptation to throw. I got Frenchy, Dan Wong, Geoff, and Abe together...we threw around in Werblin's basketball courts for an hour or so, practicing our straight-up marks and our hucks past them.

I think this is something we overlook too often--our straight-up defense is meant to stop hucks with the mark, so we need to practice against throwers who are trying to huck.

I don't want a shoulder injury

Threw with DJ and JK for half an hour, focusing on hucks. Then:

8 pushups, 8 bench press 45lb
2x8 bench press 95lb
8 bench press 105lb
bench press: 1 rep at 115, 1 rep at 135lb
8 pushups, hands on medicine ball
16 pushups, feet on bosu
16 body weight squats
16 pushups, alternating one hand on medicine ball
8 one-arm pushups each side, other hand assisting
3x8 BB overhead squats, 45lb