May
Track workout
May 31: rest/gymnastics/lower abs/stretch ice
May 30: jump 6L pole 4.75 17.3 grip 14'10 start 88' step 12', 8l pole 4.75 16.0 grip 15' step 12'3 start 117'6"/run 4x150m 19.8, 19.1, 18.1, 18.4/stretch ice
May 29:Rain/bike 20 on 40 off (L6)x10 /lift/stretch/ice
May 28: Rest
May 27: drive home/ rest
May 26: jump w/ Tim Mack at the Summer Series Meets 6:30pm
May 25: shake out/stretch/ice/rest
May 24: gymnastics/stretch/ice/road trip to Tennessee!!
May 23: run 4x150/2x50m,2x50m w/pole/ power starts w/ pole
May 22: jump 6&8L
May 21: bike 20secs on 40 off (L10)/lift/stretch/ice
May 20: rest
May 19: Jump Clermont**PR 5.46m 17'11" pole 4.90 17.6 grip 15'4 step 12'4 start 118'6 light tailwind, so much fun!
May 18: shake out/ stretch/ice/rest
May 17: 10min bike/gymnastics in weight room/ stretch/ice
May 16: run 3x150s 18.6, 18.5, 18.2, 2x50m, 2x50m with a pole/power starts 4/leg lifts/stretch/ice
May 15: jump 8l pole 4.90 18.4, 17.9, 17.6 & 4.75 15.6, 16.0 step 12'6
May 14: bike 20secs on 40 off (l8) lift/ ice
May 13: Mommas day/fishing caught 1 lol
May 12: Travel rest
May 11: Jump Louisville KY
May 10: rest/ice/travel
May 9: warm up/speed work
May 8: jump 6 & 8 L/run 4x100m track/3x40m grass
May 7: cycle 7x10sec on/30secs off/lift/stretch
May 6: rest/coach at Big East (boys) 2nd, 5th, 6th
May 5: rest/coach at Big East (girls) 2nd, 4th, 11th
May 4: warm up 9x100s on the grass/ barefoot mile/ stretch/ ice
May 3: 6 & 8 L jumps, 6 pole 4.75 16.9 grip 14'10" step 12'-11'8" start 88' 8L pole 4.90 18.4 & 4.75 16.0 grip 15'1" lifetime pr 5.41m* 17'9" no tailwind felt like crap just jumped, step 12'6 start 118'2"
May 2: Bike workout 20 sec on 40 off X10/stretch
May 1: light cycle for 10mins/ lift/stretch /ice
Weight room
May 29: power snatch
overhead lat pulls
db incline press
db decline press
May 21: power snatch 4x2 130lbs
overhead lat pulls 3x5 235lbs
db incline press 4x4 75s, 80s, 85s, 90s,
db decline press 4x5 80s, 85s, 90s, 95s
muscle ups
pendlay row 3x5170lbs
back hypers 3x10 25lbs
dips 3x20
May 14: power snatch 4x2 125lbs
overhead lat pulls 3x5 225lbs
db incline press 4x5 70, 75s, 80s, 85s,
db decline press 4x5 75s, 80s, 85s, 90s
muscle ups 3,4,3
pendlay row 3x6 165lbs
back hypers 3x10
dips 3x20
May 7: power snatch 4x2 120lbs
over head lat pulls 3x5 205lbs
db incline press 3x5 70s, 75s, 80s
db decline press 3x5 75s, 80s, 85s
db bicept curls 3x8ea 35s, 40s, 45s
muscle ups 3x3
pendlay row 3x5 160lbs
back hypers 3x10
May 4: db shoulder press 3x5 65s, 70s, 80lbers
lat pull 3x6 60, 70, 80lbs
box jumps 3x5 36"40"47"
3way delt circuit 3x10 15, 15, 20lbers
seated row 4x6 115ea, 125ea, 135ea
push downs 4x30
leg lifts/leg tucks 3x10x10
May 1: power snatch 4x3 115lbs
over head lat pulls 3x5 205lbs
db incline press 3x6 70s, 75s, 80s
db decline press 3x5 75s, 80s, 85s
db bicept curls 3x8ea 35s, 40s, 45s
chin ups 3x10