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12/15/2011 2:52:24 PM -
12/15 Shot, Sprints, Jumps and Bench

Threw the 15 and 16 pound shot today. The circle was filled with water due to the rain the past few days, so I just threw from the sidewalk.

Half Stand Throws x4 with each weight, best of 45-3 and 46-2 respectively

Non Reverse Stand Throws x4 with each weight, best of 49-2 and 50-11 respectively

Reverse Stand Throws x6 with each weight, best of 52-4 and 54-3 respectively

Full Throws x6 with each weight (had planned to do 9 with each but ran out of time), 54-6 and 58-3 respectively.

This was my first day since Harvard throwing the real shot and I was pretty happy. This is my starting point and it is what it is.

Sprints-Had planned to do 3x5x10yds, but I tweaked my groin on my 3rd rep a bit, too quick of a warmup on my part but nothing major, so instead I did 3x5x10yds High Knees with 45 pounds on the sled.

Box Jumps-5x3 at 34", went a little lower and landed with straight legs to not aggravate the groin/adductor

Pushups onto Box-5x3

Bench-Up to 375x6x3

Neutral Grip Chins-5x5

Shoulders/Biceps/Triceps-2x10-20 each

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,
Chad Wesley Smith


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