24/7/12
Scmax hardcore+creatine.
Drills. 30m
Throws. OH toss x8 BL toss x8 Rollback and single, double, triple hop.
SPEED. grass
ACC - 5x40 uphill
ASSISTED - 60 60 60 80 80 slight slope.
WEIGHTS
Clean into Front squats. 3x5x90k
Depletion Press ups x3x90s
Notes - very sore behind left knee. Calf stretch helps.