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