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Track
Feb 1: rest
Feb 2: 4x100 grass fast with big knees, weighted runs 15lbsx4, plyos, gymnastics/muscle ups/pull ups
Feb 3: rest
Feb 4: bike 20 on 40 off level 8x10/ abs/ roll/ ice
Feb 5: Jump8L/run/lift
Feb 6: pole tech/hurdle drills/ ice
Feb 7: attempt to jump 8L, 5 run throughs/ BODY BEAT/rest
Feb 8: 4x100m grass, powerful with knees/ plyos / lift /travel home
Feb 9: rest
Feb 10: rest
Feb 11: 8L jumps pole 4.75 15.6 grip 15'3 step 13' start 116'6 cleared 17'5"/run 5x80s on track fast and power with high knees
Feb 12: bike 20 on 40 off level 8/abs/roll/ice
Feb 13: gymnastics/pole tech/ice
Feb 14: jump 6L/sleds/ lift
Feb 15: travel for Big East
Feb 16: rest
Feb 17: rest
Feb 18: jump 6L pole 4.75 16.9 grip 15' 4.90 19.0 grip 15'2 step 12'6-13' start 87'9/lift
Feb 19: 6x120s 2:30 rest/ abs/roll/ice
Feb 20: pole tech/bubkas/roll/ice
Feb 21: bike workout 20 on 40 off level 5
Feb 22: jump 8L/lift/cleared 17'6 4.75 15.6 grip 15'3
Feb 23: rest/light bike 4miles
Feb 24: lift
Feb 25: jump 6L great left arm, pole 4.75 17.3 grip15'
Feb 26: run 120x5 fast 90%
Feb 27: rest
Feb 28: drive home/rest
Weight room
Feb 5: power clean 5x4 195lbs
1/3 squats 5x4 265lbs
pendlay row 3x5 145lbs
weighted pull ups 4x5 60lbs
incline db press 4x5 75, 80, 85, 90lbers
back hypers 3x6 45lbs
chest fly 3x6 30, 35, 40lbers
handstand push ups 3x5 25lbs
Feb 8: push jerk: 4x3 175, 175, 165, 165lbs
clean pull 4x3 295lbs
bench 4x5 185, 195, 205, 215
db should press 4x5 65, 70, 75, 80ers
lat pull 3x6 80, 90, 100
box jumps 44"x5, 47"x4, 51"x3
weighted leg lifts 10lbs 3x10
seated row 4x6 115, 125, 135, 145 each side
Feb 11: power clean 4x3 205lbs
1/3 squats 4x3 375lbs
pendlay row 3x5 155lbs
weighted pull ups 3x4 70lbs
incline db press 4x4 80, 85, 90, 95ers
back hypers 3x6 25lbs
chest fly 3x6 30, 35, 40ers
Feb 14: push jerk 4x3 170lbs
clean pull 4x3 300lbs
bench 4x4 195, 205, 215, 225lbs
db should press 4x4 65, 70, 75, 80s
seated row 4x5 115,125,135,145lbs each
box jumps 52.5"
weighted leg lifts 5lbs each leg
Feb 18: power cleans 4x2 215lbs
1/3 squats 4x2 405lbs
pendlay row 3x5 165lbs
Incline db bench 4x3 85s, 90, 95, 100lbers
weighted pull ups 4x2 75lbs
back hypers 3x5 45lbs
chest flys 3x5 30,35,40s
Feb 21: push jerk 4x2 175lbs
cleanpull 4x2 275lbs
bench 4x2 205, 215, 225, 235lbs
db should press 3x3 65, 70, 75ers
close grip incline bench 3x6 135, 145, 145lbs
back cable ext 3x12 7lbs 12lbs
med ball slams 5way super set X 3 sets
Feb 24: power cleans 4x2 175lbs
1/3 squats 4x2 315lbs
pendlay row 3x5135lbs
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