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12/12/2011 9:29:43 PM -
12/12 Shot Put, Sprints, Jumps, Bench

First day back in action today. I was supposed to throw the shot, but it was pouring rain here, so I did some different medball throws and drills instead.

1) Warmup-Jog and Skip, Calisthenics, Hip Mobility, Medball Mobility, Power/Speed Drills

2) Shot Put Medball Throws and Drills-8 reps standing throws, 8 reps kneeling throws, 16 reps wheel drills. All were done with 7kg medball

3) Sprints-3x5x10 yds

4a) Box Jumps-5x3 at 40"
4b) Pushups onto a Box-5x3

5) Bench-2x3 at 375, 2x2 at 400

6) Neutral Grip Chins-3x5

7) Chest Supported Row-Drop set of 5, 10, 15, 20

8a) Shoulders-2x10-20
8b) Biceps-2x10-20
8c) Triceps-2x10-20

9) MB Wall Abs-100 Total Reps

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,
Chad Wesley Smith


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