April
Track workout
April 30: Miami cancelled, 6 & 8L practice, 5.20clear and pole break pole 4.80 17.9 grip 15'1 step 12'6 start 117'
April 29: work/rest
April 28: best friends wedding back home!
April 27: run 3x00s 12.4, 11.4, 11.6 2x50m on grass
April 26: light cycle/lift
April 25: jump 6 & 8L/wind was everywhere gripped 15'3 on 4.90 18.4
April 24: warm up/ bike 10 secs on 30 secs off/ lower abs/stretch ice
April 23: 10x100s/barefoot mile/lift/role stretch/ice
April 22: Rest
April 21: jump LSU 11am
April 20: rest/ travel
April 19: gymnastics/stretch/ ice
April 18: warm up/3x150m;20.1, 19.8, 19.6; 4x50 sprint build ups on grass/lift/stretch/ ice
April 17: 6L jumps pole 4.75 17.3 grip 14'8 step 12' start 88'6, 8L jumps pole 18.4 & 17.9 grip 15' step 12'3 start 118' cleared 5.30 bar!
April 16: bike 10secs on 20 off x 6/lift
April 15: 10x100s on the grass AHS/ run 4laps barefooted on grass/hike in the woods
April 14: jump Clermont 5.15, almost 5.44m big day! poles 4.75 16.0, 15.6 grip 14'10, pole 4.90 17.6, 17.9 grip 15' step 12'4 start 117'
April 13: rest/walk in the woods
April 12: bike 20 on 40 off x10
April 11: rest
April 10: rest
April 9: rest
April 8: rest
April 7: Jump UF Relays/4th 5.10m pole 4.90 18.4 grip 14'10 step 12'8, 12'2, 11'8 start 117'
April 6: Jump USF Invite/NH 5.19m pole 4.90 18.4 grip 15' step 12'6 start 118'8
April 5: warm up/ice
April 4: sprint tech/pole tech/gymnastics/ice/light lift
April 3: 7x100m (flats)12.1,12.0,11.9,11.6,11.8,11.3,11.7/stretch/ice
April 2: 6 & 8L jumps;6L pole 4.75 16.9 grip 14'10" step 11'9" start 88'6" 8L pole 4.90 18.4 grip 15' start 118'9 step 12'4 PR** 17'8" (5.38m)/bar. Lift ice
April 1:rest
Weight room
April 26: db shoulder press 4x5 50s, 55s, 60s, 65lbs
lat pull 3x6 60,70,80lbs
delt circuit 3x10 15lbs
push downs 5x10
April 23: power snatch 4x3 110lbs
incline db bench 3x5 70s, 75s, 80lbs
overhead lat pulls 3x5 180lbs
muscle ups 3x4
back hypers 3x10
decline db bench 3x5 70s, 75s, 80lbs
pendlay row 3x5 145lbs
bicept curls 3x10 30s, 35s, 40s
chin ups 3x10
April 18: DB should press 4x5 40s,40s, 45s, 45s
lat pull 3x5 60,60, 70lbs
delt circuit 3x7 15s
leg lifts 5x5
push downs 3x8
April 16: power snatch 4x3 105lbs
incline db bench 3x6 65s, 70s, 75lbs
overhead lat pulls 3x5 180lbs
muscle ups 3x4
back hypers 3x10
decline db bench 3x7 65, 70, 75lbs
pendlay row 3x10 135lbs
bicept curls 3x10, 1x5 30, 35, 40, 45lbs
April 2: power snatch 3x3 95lbs
light squat 4x3 185lbs
pendlay row 3x5 135lbs
incline db bench 3x5 65s,70s,75s
db bicept 3x10 30s,35s,40s
overhead lat pulls 3x6 180lbs
reverse hypers 3x10 wb