9/10
1. Crossover Runs – 3×20+20m
2. 3×22 double leg hops in grass
3. Multi-Throw Series – BLF, OHB, Trunk Twist
4. Shot –
-6 x standing/no reverse
-4x glide-stop-throw-no reverse
-4x Full throw with reverse
5. Discus
– 5x standing
– 5x full
Multi-throws were so-so, but my shot was unreal. The first 3 full throws were 42-43′. Last one was 45’11” – and although a foot foul, was a hell of a throw.
Weights
1. Power Shrugs – 5×205-235-255-265
2. Complex
– Reverse Lunge – 145 – 3×6+6
– Pause Bench – 145 – 3×6
3. Pull-ups – 18 reps
4. Pause RDL – 185 – 2×8
5. Push-ups and inverted rows – 15-15