January

Track

Jan 1: 8x100m track (high intensity)/gymnastics/hurdle work/abs/lift

Jan 2: warm up/2x50m build ups/stretch/roll/ice

Jan 3: warm up/a few drills into the pit/rain

Jan 4: 5L & 7L jump day/sled pulls/lift

Jan 5: gymnastics/stretch/roll

Jan 6: lift/stretch/roll/ice

Jan 7: pole tech/abs/ice

Jan 8: JUMPS *grip and pole PR from both runs 5L 4.75 17.3 grip 14'10" 7L pole 4.90 grip 15'. Amazing day, best of the season thus far. Great run, think left arm comes out in front and explode up/ice

Jan 9: Run 4x100 4x50m build ups to 100% w/pole

Jan 10: warm up/gymnastics/stretch/ice

Jan 11: shake out/stretch/ice

Jan 12: Season opener Alabama/5.20 1st 7L pole 4.90 19.0 grip 15'1 step 12'3 start 102'4"

Jan 13: Lift/stretch

Jan 14: jump 5L/run

Jan 15: pole tech/ stretch

Jan 16: rest/ice

Jan 17: Jump UF NH pole 4.75 16.o grip 15' step 117 ' step 12'-13'3

Jan 18: Lift/ warm up light jumps n bounds

Jan 19: Rest

Jan 20: Rest

Jan 21: Jump 5L & a few from 8L/4x40 sprints w/weight/ lift

Jan 22: 10-12X8L slide box full out/4x40m sled pulls/2x40 open/gymnastics

Jan 23: lift/ pole tech

Jan 24: light jog/stretch/ice

Jan 25: Jump Kansas 5.21m 4th 8L 16'6 pole 4.90 17.9 grip 15' step 12'8"

Jan 26: rest

Jan 27: Jump UF 5.oom 1st 8L 117'3 pole 4.90 17.9 grip 15'1 step 12'6

Jan 28: lift

Jan 29: bike 20 on 40 off/roll/stretch/ice

Jan 30: Jump 8L run

Jan 31: gymnastics/hurdle work/ pole tech

Weight room

Jan 1:Overreaching Strength

squats 5x5 260lbs

one arm db snatch 5x3 35lbers 1x3 40lbs

weighted pull ups 5x5 25lbs

incline bench 4x6 175, 185, 195, 205

abs 10 down to 1, 1up to 10x2

Jan 4: push jerk 5x3 155lbs

clean pull 5x5 285lbs

BB bent over row 5x5 135lbs

DB shoulder press 4x5 55,60,65,70lbers

back hypers 3x10

box jumps 5x2 51"

biceps 3x15 30, 35, 40s

abs weighted x100

Jan 6: power clean 3x3 200lbs 1x3 135lbs

squat 3x5 270lbs 1x5 185lbs

weighted pull ups 3x5 50lbs

pull overs 3x8 bar

Jan 8: push jerk 3x3 165lbs 1x5 95lbs

clean pulls 3x5 290lbs 1x5 155lbs

BB bent over row 3x5 135lbs

DB should press 4x4 60, 65, 70, 75lbers

back hypers 3x8

lat pull 3x5 70, 80, 90lbs

box jumps 4x2 51"

bicepts 3x12 30, 35, 40s

3x4 bubkas

Jan 13: snatch 4x3 95lbs

squat 3x3 255lbs 1x3 135lbs

weighted pull ups 3x5 55lbs

Jan 18: Push jerk 3x3 165lbs 1x5 95lbs

clean pull 3x5 245lbs 1x5 135

BB bent over row 3x5 145lbs

incline bench 4x6

Jan 21: power cleans

squats

weighted pull ups

Jan 28: power clean 4x2 185lbs

1/3 squats 4x2 335, 345, 345, 345lbs

pendlay row 3x5 135lbs

weighted pull ups 4x4 60lbs

weighted handstand push ups 3x8-bw, 10lbs, 10lbs

db incline press 4x5 70,75,80,85s

db chest fly 3x8 30, 35, 35s

bicep curl superset with weighted abs sets of 10/20x8

Jan 31: