March 16'

Track

Mar 1:

Mar 2:

Mar 3:

Mar 4:

Mar 5:

Mar 6:

Mar 7:

Mar 8:

Mar 9:

Mar 10:

Mar 11:

Mar 12:

Mar 13: party Aaron bday

Mar 14: 10x100 slight up hill Key west 140 pushups

Mar 15: 8x9L runs/free dive all day

Mar 16: drive from key west

Mar 17: drive/pre meet

Mar 18: jump USF NH 9L 128' 4.90 16.5 just wasn't working, tired, flat, heavy, 12'5 step ..run 10x100 on the min/ankle sprain

Mar 19: surf/jog/pole tech/lift/core

Mar 20: surf rest ankle

Mar 21: long jog at fox lake for ankle

Mar 22: Ran the bridge 10x100m felt pretty good/lift

Mar 23: travel to NC from Florida rest

Mar 24: pre meet

Mar 25: jump NCState 5.30m 8L 113'6 step 13'-12' grip 14'10 4.75 15.0 . After run 6x80m in flats/felt great

Mar 26:coach girls/rest

Mar 27: run hills 80x10 medium speed

Mar 28:jump 4L 4.60 170-180 grip 14'6 step 12'2 start 56' felt good, cross tail wind strong/lift

Mar 29: light bike 11 mins/stretch

Mar 30: jump 6/lift

Mar 31: rest light bike 15 mins stretch roll

Weightroom

Lifted twice in key west, body weight stuff. pull ups/pushups/core/box jumps light/ran for 15 twice

Mar 22: back squat 5x5 125lbs

box step ups into push press explosive 4x5each leg 85lbs

incline bench 5x5 125lbs drop and catch explosive

3way delt 3x5 each 15lbs

pull ups 5x5 body weight

side dips for obliques 45lbs 4x12

light bicep 4x8 65lbs?

Mar 28: pit shark 5x4 medium heavy 300lbs

box step up push press 4x4ea 95lbs heavy

incline bench drop catch 5x4 135lbs

overhead lat row bar 5x5

db shoulder press 4x4 30,35,40,45

back hypers 4x8 body weight

leg lifts 6x6

Mar 30: Bar complex warm up x2 light

Push jerk 4x3

hang clean light 4x3

farmer walks x3

box jumps

single leg box jumps

hand stand push ups 5x4

tricep something

planks