February
Track Workout
Feb 29: warm up/ sprint tech/ 5x40m/stretch/ice
Feb 28: warm up/ pole tech/sprint tech/rr's/lift/ice
Feb 27: 6 & 9l jumps pole 4.75 17.8, 4.90 18.4 grip 14'10 step 12' start 131'6
Feb 26: rest/Daytona 500
Feb 25: lift/rest
Feb 24: Rest
Feb 23: Rest
Feb 22: Rest
Feb 21: Rest
Feb 20: Rest
Feb 19: Rest
Feb 18: Jump UNC/travel home to FL
Feb17: Shake out stretch/ice
Feb 16:Drive to NC
Feb 15: warm up/ pole tech/rhythm runs 8x9L/ lift/stretch ice
Feb 14: warm up/pole tech/gymnastics/abs/stretch/ice
Feb 13: jump 6L pole 4.75 17.8 grip 14'6 start 88' step 12' 9L (first time) pole 4.90 18.4 grip 15' start 131'6 step 12'4/run 3x200m race pace 24.4, 25.01, 25.33/lift/ stretch
Feb 12: rest stretch
Feb 11:abs/rest/stretch
Feb 10: rest/stretch
Feb 9: spring tech/pole tech/gymnastics
Feb 8: run: 200s/150s/100s WOW
Feb 7: 4l jumps pole 4.60 175lb & 180 (16.0) grip 14'3 start 61 t/o 12', cleared 4.75m bungee...need rest
Feb 6: Lift/pole tech/gymnastics/ice
Feb 5: Travel to FL
Feb 4: Jump Armory 8L 5.20m 6th pole 4.75 15.6&15.0 grip 14'9 take off 12'3-13' start 118'3
Feb 3: 5min jog stretch/rest
Feb 2: travel to New York/rest
Feb 1: jump 4L 16' clear pole 4.60 175lb grip 14'5 step 12' start 61ft
Weight Room
Feb 28: light power snatch 3x3 95lbs
light squat 3x5 185lbs
Light DB Row 40,45,50lbs
Feb 25: power cleans 4x2 175lbs
1/3 squat 4x2 315lbs
pendlay row 3x5 135lbs
Feb 15: push jerk 4x2 155lbs
clean pull 4x2 265lbs
sldl 3x5 125lbs
Feb 13: power cleans 4x2 205lbs
1/3 squat 4x2 385lbs
pendlay row 3x5 155lbs
Feb 9: power clean 4x3 200lbs
1/3 squat 4x3 370lbs
pendley row 3x5 145
push jerk 4x3 175lbs
clean pull 4x3 295lbs
db incline press 4x5 70,75,80,85lbs
Feb 6: power clean 5x5 190lbs
1/3 squat 5x5 350lbs
pendley row 5x5 135
push jerk 3x3 165lbs
clean pull 5x5 265lbs
SLDL 5x5 135lbs