April 16'
Track
April 1: stretch no shake out worked the meet
April 2: jump high point 5.27m 6L pole 4.60 14.0 grip 14'11" step 12'2 standards 75-80 1st terrible weather
April 3: hills....... core
April 4: lift/pole tech rest
April 5: jump 4L step 12, start 55' 4.60 175lbs grip 14'5, 7L 98' step 13' 4.75 16.4-15.2 grip 15'1, 9L 127' step 13' 4.75 15.2 grip 15'3 very sore but started off strong, 9 was weak because i was gettin tired
April 6: light bike/lift/rings/planks
April 7: rest/bike 10 fast on 1min off level 6x8/stretch roll
April 8: shake out 8 short sprints building
April 9: jump ECU 7L 99' pole 4.90 16.5 (190) grip 15'3 step 13' 2nd 5.05m felt like shit, bad weather but ended up felling good at take off. Tall and relaxed...4x80m strides
April 10: Rest day
April 11: jump 6L 83'6 4.60 14.0 15', 7L 98'8 4.75 16.0 9L 127'4 4.90 16.8 15'3 -4.75 15.2 grip 15'2/run 100mx5/lift
April 12: barefoot pole tech, carries, rhythm runs core rings at VH
April 13:Bike 10 fast on 1min level 6 x8/light lift
April 14: shake out stretch roll
April 15: Jump High Point 2nd 5.27 7L 4.75 15.0 grip 15' step 12'4 body is tired, mind wasn't in it. need rest from the last 3weeks training.
April 16: Hike Grandfather mountain legs are toast.
April 17: rest, vault house
April 18: Hike Jordan lake 5miles medium hills drop Andrew off
April 19: jump 6L 4.60 14.0 grip 15' step 13' 84'6' 9L 128' 4.75 15.0 step 12-13' felt a lot better today after resting a bit
April 20: shake out /core/role shoulders
April 21: pre meet
April 22: rained out
April 23: Duke 5.31m 9L 128' pole 4.90 16.2 fx step 13' felt good kind of flat need more left arm n more space between hands hot tail wind
April 24: Travel to FL
April 25: Jury Duty cancelled/shake out/pole tech/accels
April 26: jump AHS light sprints no shoes/lift/light bounds/rings
April 27: tech/rest
April 28: Pole runs 9L fast strong big knees/lift light/
April 29: shake out
April 30: rest
Weight room
April 4: Pit shark 5x4 335lbs explosive felt good little tired
box step up push press 4x3 95lbs felt good
incline bench drop catch 5x4 145lbs
over head lat row 5x5 55lbs
db should press 4x4 30,34,40,45s
back hypers 4x8 body weight
leg lifts 7x6
cable back 3x10 8lbs
April 6: Bar complex warm up x2 75lbs
push jerk 4x3 95lbs
hang clean light 4x3 135lbs
farmer walks x5 45lbs
box jumps 3x3 42"
single leg box jumps 3x3 each 36"
tricep push push, rope
Back fly 15s 3x10
planks
April 11: Pit shark 4x3 350lbs
box step up push press 4x2 95lbs
incline bench drop catch 5x3 155lbs
over head late row 5x4 65lbs
db should press 4x4 35,40,45,50
back hypers 4x6 25lbs
leg lifts 9x5
cable back 3x10 8lbs
April 13: Bar complex warm up x2 75lbs
push jerk 4x2 105lbs
hang clean light 4x3 145lbs
farmer walks x5 45lbs
box jumps 3x2 45"
tricep push ups rope 4x8
back fly 3x8 20s
planks
April 18-22 no lift/rest
April 2..: squat 4x3 med light
split jerk 4x4 light
back fly
bent over row
planks
rings
April 2..: warm up complex
explosive hammy something
box jumps
push up claps
tricep light leg lifts
rings