[nbake]

I throw javelin so I work on core strength a lot more than anything else. Mondays and thursday consist of cleans or snatches followed by squat (one leg or light jump squats for me as my knees suck ass). After this we always do ham curls and good mornings. On tuesday and friday we do bench, usually with the barbell, but I get better results from dumbells. Pull ups or lat pulls are always good. Pull overs are fun too. We also do some tri ext or push downs and DB shoulder press. This is followed by lots of lateral raises. Finally we finish with curls for the girls.

We supplement lifting with sprinting, running stadiums, and various bounding exercises.