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