January
Track Workouts
-Jan 31: jump 4L pole 4.60 175lbs grip 14'3 cleared 4.90 needs work, late plant, keep knees up during run. 4x150s/lift
-Jan 30: Pole Tech/rest recover/ ice
-Jan 29: Travel home to FL
-Jan 28: Jump IU meet # 4 3rd 5.30m pole 4.90 17.9 grip 14'9 step 12'6
-Jan 27: stretch/rest
-Jan 26: Stretch/rest
-Jan 25: jump 8L pole 4.75 17.9 grip 14'4 step 12'/ice
-Jan 24: Run 3x3x80m 90%/lift/ice
-Jan 23: Jump 5 L pole 4.60 16.0 grip 14'3 step 11'6/ice
-Jan 22: Travel home to FL
-Jan 21: Jump Notre Dame meet#3 1st 5.25m pole 4.75 16.0, 15.6 grip 14'7 s
-Jan 20: Travel to Notre Dame/shake out
-Jan 19: light running/ stretch/ ice
-Jan 18: 4, 6 and 8L jumps
-Jan 17: pole tech/gymnastics/lift
-Jan 16: RUN RUN RUN/Stretch
-Jan 15: driving home
-Jan 14: VT meet /indoor PR 5.32m 1st/lift after
-Jan 13: shake out /stretch/ice
-Jan 12: gymnastics/rest
-Jan 11: 3x150s/4x50 build ups to 100%
-Jan 10: 8L jumps, pole 4.90 18.4 grip 15' start 116'9 t/o 12'3
-Jan 9: leave from VT/drive drive drive
-Jan 8: Lift
-Jan7: pv camp USF
-Jan 6: Gymnastics
-Jan 5: 6L jumps pole 4.75 17.8,17.3 grip 14'6 step 12' ave, start 88'6"/lift
-Jan 4: Gymnastics, hurdles, pole tech, pole runs
-Jan 3: Warm up/ stretch/abs/ice
-Jan 2: 5&8L jumps very successfull pole 4.90 19.0 grip 4.60 step 12'4/200s fast!!
-Jan 1:REST
Weightroom Workouts
-Jan 31: power clean 4x2 180lbs
1/3 squats 4x2 320lbs
pendlay row 3x5 135lbs
db incline 4x5 70,75,80,85
db decline 3x8 60,65lbs
-Jan 24: power clean 4x3 170lbs
squat 4x3 225lbs
pull ups 3x5 25lbs
db incline press 4x6 70, 75, 80, 85lbs
bicept/tricept circuit
-Jan 17: push jerk 4x3 185lbs
clean pull 4x5 320lbs
bent over row 3x5 145lbs
bench 4x5 195, 205, 215, 225lbs
Delt circuit X3 15lbs
-Jan 14: power clean 4x3 210lbs
squat 4x5 285lbs
pull ups 3x5 50lbs, 75lbs
-Jan 10: push jerk 4x3 165lbs
clean pull 4x5 285lbs
bent over row 135lbs
-Jan 8: power clean 4x3 200lbs
squat 4x5 270lbs
weighted pull ups 3x5 35lbs
-Jan 5: push jerk 5x3 165lbs
clean pull (hang above knee) 5x5 285lbs
bent over row 5x5 135lbs
-Jan 2: power clean 5x3 190lbs
squat 5x5 255lbs
weighted pull ups 5x5 25lbs
DB incline press 5x5 60,70,80,90,100lbs
bicept/superset/dips 10x10x15 X3