March

Track Workout

Mar 31: rest

Mar 30: jump UNF NH pole 4.75 16.0 grip 14'7 start 116'9" step 11'3 huge head wind opening bar 5m

Mar 29: rest

Mar 28: bike 4x8secs burst

Mar 27: bike 10x20sec bursts/gymnastics/ice

Mar 26: jump short approach;pole 4.75 17.8, 17.3, 16.9 grip 15' start 88'8" step 12'/lift/ stretch ice

Mar 25: stationary bike workout 20 on 40 off x10

Mar 24: Jump FSU 8L/travel home

Mar 23: Rest

Mar 22: Rest/ Ice/travel

Mar 21: sprint tech/pole tech/gymnastics 5x8L slide box

Mar 20: 5x150s/lift/abs/stretch/ice;18.3,19.01,19.1,18.9,18.6

Mar 19: jump 5L very successfull day, left arm day/stretch/ice

Mar 18: rest

Mar 17: lift

Mar 16: jump USF/1st 5.20m 9L pole 4.90 17.9 grip 15'

Mar 15: stretch/ice

Mar 14: stretch/ice

Mar 13: surf/jump 5L AHS, pole 4.60 170lbs grip 14' step 11'10, start 73'6 bungee 5.10m/hike in the woods

Mar 12: surf/lift/rest

Mar 11: rest /day light savings ends

Mar 10: Jump FIU 9L/1st 5.22m pole 4.75 16.0 grip 14'8/4.90 17.9&18.4 grip 15' start 132'6 step 12'7"

Mar 9: travel/rest

Mar 8: warm up/pole tech/light lift

Mar 7: gymnastics/abs/rest/ice

Mar 6: 6&9L jumps/run/lift/ice

Mar 5: pole tech/abs/ice

Mar 4: rest

Mar 3: rest

Mar 2: Jump UNF 6pm 1st outdoor meet!/lift

Mar 1: travel home n rest

Weight Room

Mar 26: power snatch 4x3 105lbs

push jerk 3x3 155lbs

incline bench 4x7 155,175,185,195lbs

db decline press 4x5 70s,80s,85s,90s

bicept curls 3x10 30s, 35s,40s

muscle ups 3x5

Mar 20:power snatch 4x3 105lbs

push jerk 3x3 135lbs

db decline 4x6 70,75,80,85lbs

lat pull over 3x8 160lbs

pendlay row 3x5 135lbs

tricept pushdowns 3x10

Mar 17: incline bench 4x6 175,195,205,215lbs

lat pull 3x10 90,100,110

seated row 3x10

db shoulder press 4x7 50lbs

bicept curls 3x10 30,35,40s

Mar 12: power snatch 4x3 95lbs

incline bench 4x6 175lbs

incline db bench 3x10 60lbs

5x5 pull ups

bicept curls 4x8 75lbs/superset tricepts

Mar 6: power clean 3x5 160lbs

squat 3x10 210lbs

Pendlay row 3x0 135lbs

Mar 2: AR squat light 3x5 185lbs

light incline bench 3x5 65,70,75lbs

unweighted pull ups 3x5