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