I started out with dumbbells on a flat bench, just competing last week, I decided to go no higher than the 35's. With my elbows screaming I decided some weighted push-ups (35 lb sandbag on the back) was a good idea-NOT!
Following some sets of DB press and weighted push-ups, we moved on to med ball throws. We lined up three balls of various weights; I believe 40, 50, 60. I would bend down throw one move to the, again to the next and sprint back to where my training partner would have then realigned and do it again.
I suck at tracking my work but I think four sets were done, I'll start logging, or I'll steal Sheena's book and add my weights. So if you guys even care, I'll make sure to have a more accurate log.
We finished with triceps and shoulders using cluster sets to burn out and get home, part of my offseason goal is to get to the gym and get the fuck out. I just wanna enjoy my spring and summer and come fall I'll sacrifice my body and life yet again.