yesterday was conditiong (stairs) and agilitiy (jumpsore, ladder, and dyna disc)
today
basketball warmup 30 mins
dead 315x3x5 405x2x2 465x0
chins bw+45x5x3
hypers 90x3x8
armzzzz…rope pushdowsn 60x4x8 21s with a hold at the end 65x2
had a nice few days off didnt do anything besides stretch
team warmup for 30 mins
squats
135x5
225x5
315x8
315x8
365x5
365x5 was planning on going up to 405 here but i didnt feel great today so i just went for another set at 365
good mornings 95x3x10
reverse hyper 90x2x10
team agility for 20 mins
yesterday was all conditioning and agility
today
miitary w/fatgripz 135x3x8 superset with facepulls 100x3x8
bench w/fatgripz superset with rear delt flies 25x3x20
135x5
225x8
225x8
275x2
225x6
dips bw(up to 247)x3x8
21s 65x3 45x1
overhead rope tri extensions 50x3x15
had some practices but had some computer issues and didnt write them down so no log
today
bball conditioning 30 mins
chins
bwx3x5
bw 35x3x3
straight arm pulldown 70x4x8
wide grip pulldown 140x4x8 iso hold on last rep of set
reverse hyper 90x3x10
landmine 70x3x8
short practice today…just agility and then conditioning
Congrats on the meet. What are people throwin down there in Maine? Do you have any major competition?
[quote]BlackLabel wrote:
Congrats on the meet. What are people throwin down there in Maine? Do you have any major competition?[/quote]
thanks man…I’m currently ranked 4th across all divisions in the state, the best throw is 51 and change. All three kids ahead of me are in my classification though (class B) the higher class (class A) is pretty weak for throws this year their best is a 47 footer. the classifications are only based on enrollment at the school however
today was squat day
225x5
315x2x5
365x3 easy
405x3 easy
425x3 easy
455x2 almost fell forward but i believe this is my best squat performance since this past summer
followed up with pause front squat 135x3x10
good mornings 95x3x8
did a few sets of bw chins and hanging leg raises
threw at the local college today…ill try to get a press day in this weekend at home with the barbell i have
had my best throw in almost 12 months on friday 
48 11 3/4
second event listed
started today with pt
3 different kinds of band rows and bw reverse flies some soft tissue on a roller and massage and then repeat of the exercises
after i went in and lifted with a fitness and conditioning class
military contrasted with plyo pushup sets of 3
45x2x4
135x8
155x3x6 PR
pullups bw 35x5x3
facepulls 100x3x8
straight arm pulldown 50x3x8
threw yesterday…snowday today so lots of chins in my doorframe
heavier conditioning day today did some light band work for my back and some pec stretches trying to get my elbow healthier
not my best meet…46 and change
pt in the am…100 chins throughout the evening
my elbow is starting to feel a lot better with increase pull volume
praying we dont have another snow day tomorrow so I can get a squat workout in
dammit snowday
woke up did a quick nerual charge circut consisting of hockey jumps incline pushups and bss jumps
went to physical therapy lots of rows reverse flies pec and nerve stretches
PM practice
warm up/mobility
power clean
135x3
185x3
225x3x3
Power Snatch
135x3x3
155x2x3
Pause Front Squat touching a 12in box 135x4x10
threw some arms in sicne i wont get to lift again until this weekend and I havent lifted for awhile
cable OH tri extensions 60x3x10
three sets of 21s 65 lbs
plate pinches 20(two tens)x2x failure
5 mins job and mobility work for warmup
did about 50 repetitions each of 3 different throwing drills
3 power throws all over 46 feet
3 full glides 49’ 52’ 51’ guesstimates based on the markings in the throwing pit at 30’ 40’ and 50’
brought down the throwing volume a lot because i think i overthrew last week and it my have been a reason for a decline in my performance
I will be doing another neural charge workout tomorrow about 2 hours before i throw just to further experiment
Neural Charge 3 rounds of 3 reps each
OH med ball slam
tuck jumps
incline plyo pushup
FG Military Press weighted pullup ss(bw 45x3)
barx3x3
135x5
155x3x5
185x2
FG kroc rows 85x2x25
wide pushups4x10
face pulls 110x3x8
thumbs down lat raises 20x3x12
FG barbell curls 65x5x10
OH cable tri extensions 50x5x10
warmup
half hour of full court basketball for conditioning
power snatch 155x2x3 175x3 feeling pretty dead not much explosion so didnt do cleans today
front pasue squat touching at 12in box
135x8
225x3x6…ouch
pistols 4x3 each leg
more back…trying to get it twice a week
inverted rows 3x10 3 sec isometric hold each rep
thib pulldown, straight arm pulldown supersets
160x4x8, 50x4x8
came home pounded down 7 eggs cooked in cocnut oil bw is down to 236-238ish and i feel much quicker
i can now consistently grab hold of the ten foot rim which i have never been able to do before. i’m really excited to hit it really hard the next 3 weeks before deloading for the state meet
warmup
medball
basketball
lift
pullups bw 45x5x3
inverted rows4x10
thib pulldown 160x4x8, sraight arm pulldown 50x4x8 superset
kroc rows 85x2xfailure not quite sure
barbell curl 21s 65lb