December
Track
-Dec 31: hiked 3 miles got tree stands down/800 jog/lift
-Dec 30: 4x4om build ups/6x50m 100%
-Dec 29: hunt
-Dec 28: lift/5x100 easy/4x30 quick feet
-Dec 27: warm up/sprint mech./hops bounds skips 50%
-Dec 26: 5x150s (AHS)
-Dec 25: gymnastics
-Dec 24: Fox Lake (long warm up)
-Dec 23: lift
-Dec 22: 5l jumps/end with some striders 50m
-Dec 21: short sprints, pole tech, stretch, ice, 150 pole plants
-Dec 20: 5&8L jumps, wow success!! first from 8 since last season. Pole 4.75 16.9 grip 14'10" start 117' take off 12-12'6
-Dec 19: lift/bike 20secs on 1min off x10 (golds)
-Dec 18: Rest
-Dec 17: w/up, pole tech&4x20m sprints w/pole 95%
-Dec 16: gymnastics
-Dec 15: 5&7L jumps pole 4.75 17.3 & 17.8
-Dec 14: warm up/ 3x3x60m 95%
-Dec 13: hurdle work/4x30m quick feet/3x5 bubkas
-Dec 12: 7L jumps/ 8x200m 80%
-Dec 11: warm up/4x50 strides
-Dec 10: rest
-Dec 9: warm up/10x100s strides on grass/4x50m bounds
-Dec 8: Rest/shot a buck!! 8point
-Dec 7: warm up/pole tech/ 4x8L pole runs/stretch
-Dec 6: 150,100,50,150,100,50,150,100,50; 18.8,12.7, 6.7, 18.2, 12.4, 6.5, 18.6, 12.3, 6.4
-Dec 5: 3&5L jumps 5L PR 5.15*
-Dec 4: Rest
-Dec 3: Lift
-Dec 2: First Track Meet!! 6L and Indoor PR 5.20m
-Dec 1: shake out/stretch
Weight Room
-Dec 31: active rest
bench 10x135lbs
clean 10x135lbs
squat 10x135lbs
-Dec 28: active rest
bench 10x135lbs
clean 10x135lbs
squat 10x135lbs
-Dec 26: active rest
bench 10x135lbs
clean 10x135lbs
squat 10x135lbs
-Dec 23: power snatch 4x2 105lbs
squat 4x3 225lbs
overhead press 3x3 135lbs
1 arm DB row 3x5 55lbs
decline bench 4x5 175, 195, 215, 225lbs
-Dec 21: power clean 2x2 200lbs
clean pull 3x3,1x5 320lbs
sldl 3x5 160lbs
DB incline bench 4x4, 75s,85s,95s,100s 1x5, 100s
seated row (wide) 3x6 115lbs, (close)2x5 125lbs, 1x10 130lbs
-Dec 19: power snatch 4x2 135lbs
squat 3x3,1x5 290lbs
push jerk 3x3,1x5 185lbs
-Dec 17: power snatch 4x2 110lbs
squat 3x3,1x5 225lbs
overhead press 3x3 135lbs
1 arm DB row 3x10 55lbs
bench 3x7, 175lbs, 195lbs, 205lbs,1x5, 225lbs
incline bench 2x7, 145lbs,175lbs,1x5 185lbs
-Dec 14: power clean 4x2 190lbs
clean pull 3x3,1x5 300lbs
sldl 5x5 150lbs
incline DB bench 4x5, 65s, 75s, 85s, 90s
-Dec 12: power snatch 4x2 125lbs
squat 3x3,1x5 270lbs
push jerk 3x3,1x5 175lbs
-Dec 9: power snatch 4x2 105lbs
squat 3x3,1x5 225lbs
overhead press 125lbs
1 arm DB row 3x5 45lbs
bench 2x7 175lbs,195lbs,1x5 225lbs
-Dec 7: power clean 4x2 175lbs
clean pull 3x3,1x5 275lbs
sldl 3x5 135lbs
-Dec 5: power snatch 4x2 115lbs
squat 3x3,1x5 25olbs
push jerk 4x2 165 lbs
DB shoulder press 4x4, 50s, 55s, 60s, 65s
bicept circuit, delt circuit, box jumps