Dec 14'

Track

Dec 1: idk

Dec 2: jump 5&7L first time at 7L . Felt good! 102'6

Dec 3: warm up/short springs

Dec 4: meet prep/rhythm runs/ice

Dec 5: Jump GVSU 7L 5.20m 2nd 4.75 16.0 grip 15' step 12'2 start 102'

Dec 6: travel back/rest

Dec 7: Stadiums x5 2mins rest uhh

Dec 8: rest/lift/box jumps

Dec 9: jump 5&7L what a day! 4.90 18.4 grip 15'2 step 12'10-12' sore but great quickness from lifting day before +box jumps

Dec 10: surf surf

Dec 11: surf/10x150s jog 150 in between non-stop 24-21

Dec 12: paint/move logs with Paul

Dec 13: lift/core /parade

Dec 14: run 3x40x5 at fox lake

Dec 15: work with matt

Dec 16: work with matt

Dec 17: work with matt

Dec 18: goin to track ahs /lift

Dec 19:

Dec 20: run 150x100x50X3 18s, 12s, 6s

Dec 21: work

Dec 22: work

Dec 23: work

Dec 24: 20min run/lift

Dec 25: warm up/sprint tech/pole tech/hurdle tech/light plyos

Dec 26: rest/clean truck inside n out!

Dec 27: Bday! surf/

Dec 28:

Dec 29:

Dec 30:

Dec 31:

Weight room

Dec 9: snatch 5x5 95lbs

bench 4x7 165,175,185,195

incline bench machine 4x7 90, 100,110,120ea

lat pull 4x7 60,70,80,90

core work for back push,tilt,lift, superman, hound dogs

box jumps 51' x2x5sets

bubkas 10

Dec 13: bench 4x7 195

incline bench 4x5 135

bent over row 4x10 55lbs

pull ups 5x10 bw

Dec 24: front squat 5x5 135lbs

pull ups 3x10

3way delt

db should press 4x5

sldl 4x5 45lbs

push jerk 5x5 95-135lbs