December 12
Track
Dec 1: rest/abs full leg lifts 110 reps
Dec 2: rest
Dec 3: jump 6L /lift/gymnastics
Dec 4: run 10x100 on 1min strong pace 80% 14.6, 14.2, 13.8, 14.2, 14.03, 14.06, 13.8, 14.09, 14.22, 14.10 .../ abs
Dec 5: pole tech/gymnastics/hurdles/lift/ice
Dec 6: jump 6L pole 4.75 18.4 grip 14'8 step 12' start 87'
Dec 7: work/rest
Dec 8: hunt/work/rest (body is tore up)
Dec 9: hunt/work/rest
Dec 10: Jump 4L bad weather pole 4.60 18.4 grip 14' step 11'6
Dec 11: 3x3x60 very fast/ice
Dec 12: warm up/4x50 striders/ 3x30 quick feet/lift
Dec 13: jump 4&5 lefts pole 4.60 18.4 grip 14'3 step 11'4...bad day
Dec 14: lift
Dec 15: USATF Level 1 course/rest
Dec 16: USATF Level 1 course/rest
Dec 17: jump 5L pole 4.60 16.0 grip 14'6" & 4.75 18.4 grip 14'8 step 12'1 start 73'
Dec 18: pole drills (plantsx40, 3L walkingx10, 3L jogx10, 2x20m high knee w/pole, pole throws, L-arm wall drill) /sprint tech, (weighted high knee runx25mx4, high knee runx2)/3x3x60m on grass/abs/
Dec 19: 3x30m quick feet/gymnastics/pole drills
Dec 20: jump 5L pole 4.60 16.0 & 4.75 18.4 grip 14'7 step 12' start 74'
Dec 21: hurdle workx4/ pole throws/ gymnastics/lift
Dec 22: rest
Dec 23: rest
Dec 24: rest
Dec 25: Merry Christmas
Dec 26: 4x150m 90% 4 mins rest 19.8, 18.8, 18.5, 18.5
Dec 27: Happy Birthday to me 27 on the 27th! /rest
Dec 28: 4x40m build ups on grass, 6x50m on track 3min rest 95%
Dec 29: rest
Dec 30: rest
Dec 31: Happy New Years!!!! jump 5L 4.60 16.o grip 14'7" step 12' start 73' 7L pole 4.75 17.3 grip 14'10" step 12'5 start 102'6"
Weightroom
Dec 3: snatch 4x2 125 NA hand problems
squats 3x3 270lbs 1x5 185lbs
push jerk 3x3 135, 155, 165lbs 1x5 95lbs
Dec 5: power clean 3x2 160lbs 1x2 95lbs
clean pull 3x3 255lbs 1x5 185lbs
SLDL 3x5 125lbs
Dec 7: Squat 3x2 225lbs
overhead press 3x3 125lbs
Dec 10: squat 3x3 255lbs 1x5 135lbs
push jerk 3x3 135, 155lbs
bench incline 3x5
Dec 12: power clean 3x2 180lbs
clean pull 3x3 275lbs 1x5 185
SLDL 3x5 135lbs
Dec 14: Squat 3x2 225lbs 1x5 185lbs
overhead press 3x3 135lbs
db shoulder press 4x6 55, 60, 65, 70lbs ea
bicep curls 3x10ea
Dec 17: snatch 4x2 95lbs
squats 3x3 275lbs, 1x5 185lbs
push press 3x3 145lbs
incline press 4x6 80lbs each arm
weighted pull ups 3x4 50lbs
push downs 4x8
bubkas 3x5
Dec 19: power clean 3x2 195lbs 1x2 135lbs
clean pull 3x3 265 1x5 185
Dec 21: Squats 3x3 225lbs 1x5 135
DB shoulder press 4x6 50s
SLDL 3x5 100lbs
Lat pull 4x6
bicep 2x20ea 1x15eac 25, 35, 40lbs
1 arm db row 3x8 50lbs
Dec 24: rest
Dec 26: rest
Dec 28: rest