Throw and Bro

Well, there's good news and there's bad news.  The bad news is that Henry pulled his quad while running last Sunday.  The good news is that it seems like it's not too bad, and it gave us some time to focus on more throwing and disc-focused drills.  To that end, instead of doing normal sprints on Monday, Henry practiced his hucks and Pills ran them down, skying/laying out when necessary, but mostly just clap-catching the dimeballs that Hangry Hank dished up.  Bystanders were impressed.  On Wednesday we did Kung Fu Throwing (sans hucks, due to time restraints) instead of agilities, and on Friday Pills cut for a mix of uplines and hucks from Frosty.  It was deload week on the lifts, and Henry substituted calf and core work for lower body lifts.

Monday:        Long Sprints- 18x ~65m sprints for hucks (4x each of IO/OI forehand/backhand, plus
                       two extra)

Tuesday:        Lift- Sets of 4/4/4/4 at 70-80% weight.  Henry substituted 250x burnouts for deadlifts
                       and holds for bulgarian split squats.  Pills PR'd on pullups with a set of 12

Wednesday:   Throwing- Kung Fu Throwing drill.  We battled through the wind and cold to get a solid
                        throwing session in, but there were more drops than we wanted

Thursday:      Lift- Sets of 4/4/4/4 at 70-80% weight.  Henry substituted 250x burnouts for squats and
                       calf raises for lunges, but was able to do the RDLs

Friday:           Short Sprints- 16x ~20m sprints for uplines (4x each of IO/OI forehand/backhand) and
                       10 ~65m sprints for hucks (2x each of IO/OI forehand/backhand, plus two extra), core

The 10-second self timer came up big for this picture of Pills getting up to grab an OI flick at sunset