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: