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