April 15'
Track
April 1: jump 6L&9L huge day. 6L pole pr 4.75 15.0 grip 15' step 12'6 start 89' 9L 132'4 4.90 16.5,16,0 step 12'10 13'/sushi/lift
April 2: warm up sprint tech/hurdle tech/bubkas in weight room/core with the girls
April 3: rehab stretch roll ice leg
April 4: jump UF 5.25m 4.90 16.5 then 16.0 at 5.41 start 132'8 cross/head/dead wind felt good light pain in calve/hammy step 13'
April 5: run 200s x4 sore as shizza, 27.9, 28.03, 28.4, 25.62 ops/30leg lifts
April 6: coach, shakeout pole tech hurdle walks
April 7: jump 6L 87'9" 12'1 4.75 16.5 14'10 grip. Heavy legs jumped solo not even a coach, bad day/lift
April 8: pole tech/bars/REHAB/bar core
April 9: shake out/boots/stretch
April 10: jump usf 6L 16.5 grip 14'10 step 12 start 88' 9L 132'4 pole 4.75 & 5m 17.2-16.0 spirit grip 15'2" cleared 5.20, 5.30m step 13' run 5x100m 70%
April 11: rest /coach
April 12: trail riding, many miles, stretch roll
April 13: sprint tech, pole tech (wall crossbar drill) coach, lift core light
April 14: jump 6 & 9L 15 jumps total/lift/core hard
April 15: run tall/4x3x30
April 16: light bike/core light
April 17: rest/stretch/roll
April 18: jump Clermont
April 19: rest surf fish stretch
April 20: work paul
April 21: work matt
April 22: run 120,100,50x3 fast great day
April 23: work matt
April 24: jump 6L AHS start 87'6 step 12 4.75 16.5 grip 14'9 great top hand pressure
April 25: 10m jog on trail/light plyo/bwsquats/pushups
April 26: run 6x80m dirt road sprints (good form)
April 27: work w/paul
April 28: bike
April 29: shakeout/roll/boots/stretch/ice calfs
April30: jump UCF 1st 5.31m 4.90 16.0 grip 15'3 step 13' start 131'6 flat 13' needed to be 12'6ish felt fast tall and like I'm me and having fun! First bar was on 4.75 15.0 then 5.20 same pole 5.31 went to 4.90 16.0
Weight room
April 1: leg press 5x4 160x3 175x2 M
muscle ups 4x5
Glute push back 4x4 60,70,80,90
lab row 4x4 65lbs
Ball hammy bridge pull 3x5each
April 6: incline press 5x4 60,65,70,75s MH
back hypers 3x8 25lbs
hand stand push ups 4x5
db should press fast 3x4 35s
April 7: leg press 5x4 170lb each MH
glute push back 4x4 70,80,90,100
Muscle ups 3x5
Lava row 4x3 70lbs hurts cause the pole break
hammy bridge alt holds 3x5ec (ground)
box drops downs 4x3 (bench height)
April 13 incline press 4x3 ML
back hypers
hand stand push ups 4x3
DB should press 3x3 25s
CORE
April 14 leg press 4x3 135 ML
Glute push back 4x3 60---
muscle ups 3x3
Lava row bar---maybe 3x3
box drops 4x2
box jumps 4x2
No lifting worked at home