May 13'
Track
May 1: Run 100, 80, 40x3 fast on track/in the rain...good workout
May 2: lift
May 3: bike 6x20sec on 1min off Level 8,7,6,5,4,3
May 4: rest
May 5: rest/travel from Big East
May 6: warm up/4x100 easy on the grass
May 7: jump 6&9L
May 8: warm up/light running on the grass/gymnastics/lift
May 9: light sprints 2x100, 2x80, 1x50. stretch roll boots ice
May 10: shake out rest
May 11: jump NTC Clermont
May 12: rest/mothers day!!
May 13: shake out 2x100 2x50 on grass 70%
May 14: jump 6L/didn't have my poles/worst day ever pole well every pole 4.90 18.4, 4.60 14.6, 4.75 15.6 step 12 no arms
May 15: Run 100,80,40x2 50x3 95%
May 16: shake out pole tech gymnastics/boots ice
May 17: jump 6L
May 18: rest
May 19: rest
May 20: rest
May 21: lift, gymnastics
May 22: jump 6 & 9L pole 4.75 15.6, 4.90 17.6 grip 15'5
May 23: lift/pole runs 6x9L runs
May 24: bike/stretch/ice
May 25: stretch/rest
May 26: jump USF 5.20 1st, 5m 18.4, 17.8 grip 15'9"start 132'2 step 13'/6x80 sprints/plyos, vertical jumps
May 27: 4mile bike, warm up/ice
May 28: light bike role, boots, ice *so sore
May 29: jump/lift
May 30: light bike
May 31: shake out rest
Weightroom
May 2: snatch 4x3 105lbs
db incline bench 4x5 75,80,85,90s
lat pull 4x5 70, 80, 90, 100lbs
muscle ups 3,4,3,
box jumps 3x44", 3x47", 3x51"
single leg box jumps x3
biceps 5x5 30,35,40,45,45s
cable abs
slow bubkas
May 8: snatch 4x2 115lbs
db incline bench 3x5 70,75,80ers
db decline bench 3x5 75,80,85ers
db bicep 3x8 35, 40, 45ers
overhead loat row 3x5 160lbs
muscle ups 3x3
reverse back hypers 3x10
cable core 10x5x5 plus side plank
dips7x10 each side
slow bubkas
May 14: hang clean 4x3 155,165,175,185
db shoulder press 4x4 45, 55, 65, 70ers
bench 4x4 175, 185, 195, 205lbs
wide grip pull ups 3x10
3way delt 4x5 15,20,25,25ers
May 21:
hang clean 4x2 165lbs
bench 4x4 165, 175, 185, 195lbs
lat pull single arm 4x5 60,70,80,90lbs
db shoulder 4x4 45,50,55,60
May 23: snatch 4x2 135lbs
incline db bench 3x4 65, 70, 75
decline db bench 4x4 80,85,90,95ers
over head lat row 4x4 215lbs
reverse back hypers bw, 10, 10 5x5 45lbs
biceps bubkas