May 15'
Track
May 1: run 100,80,45x3 on grass 80% high knee focus/lift felt good USF
May 2: rest
May 3: run 60mx9 fast AHS tired
May 4: work 14.5hrs with paul
May 5: jump 6L, 17jumps 87'6-88' step 12 pole 4.75 15.6,15.0 grip 15' felt pretty good considering working the day before. all focus on top hand pressure, works!
May 6: warm up/hurdle walk overs/bars/core/rehab/pole tech
May 7: shake out rest
May 8:jump UNF 5.25 pole 4.90 16.0 grip 15'3 step 12'6 start 131'-132' felt gooood, big crosswind, box collar killed the 4.90s
May 9: surf offshore winds/Chris, Sam surprise party, coldies
May 10: run 100,75,50m 75% good knees at AHS felt good a bit heavy/roll/stretch
May 11: work with paul/stretch
May 12: work with matt
May 13: pole runs 9L fast fast x10 AHS
May 14: bars bubkas 3x5 bar hip ups 5x5 core, run 2x100, 2x70, 2x50 grass on rive 60%
May 15: stretch/roll
May 16: jump Clermont 1st 5.35m pole 4.90 16.0 step 12'8 start 130'6"-131' felt ok little heavy and slow but fought to keep knees up and fast through take off
May 17: rest
May 18: jump 4L awesome day! 25 jumps step 11'8 pole 4.60 16.0 cleared 5m. Lots of knees and top hand pressure/lift
May 19: warm up/ coach/ light jog on grass 4x60m/rings
May 20: stretch rest roll ice boots
May 21: jump 6L awesome day 4.75 15.6 cleared 5.30 step 12 start 88' grip 14'10" probably 15 jumps
May 22: Rings, stretch, roll, boots
May 23: shakeout on IM fields
May 24: Jump Baytaf, Felt great! 1st 5.25m pole 4.90 16.0 grip 15'3 step 12'6 needed 13' and 5m poles. decent tail wind
May 25: work with paul 14 hrs
May 26: lift light/ pole tech/ warm up/ 4x100m striders 4x50m tall runs 60%
May 27: pole starts/ pole runs short
May 28: travel rest/ warm up/ pole tech/sprint tech
May 29: shake out stretch rest boots
May 30: 5.35 2nd pole 4.90 16.0 grip 15'3 step 12'8 start 132'9" felt fast but didn't eat enough, travel was weighing on my legs also. 17.3 5m is tooooo soft.
May 31: rest
Weight room
May 1: Snatch 4x2 95lbs
push jerk 4x3 135lbs
box jumps 3x3 41,44,47
single leg box jumps 3x3each 31"
leg lifts 8x5
incline bench machine 4x5 light explosive
pull ups 4x5
reverse hangin pushups 3x10
May 18: snatch 4x3 95lbs
push jerk 3x3 135lbs
single leg box jumps 3x3ec 37,41,41"
box jump 4x2 44,47,51,51"
incline press on machine 4x4 light fast and extended
bubkas 5x5, hip ups 3x4
seated back cable pull 82lbs 3x10
reverse bb pull ups 4x8
May 26: snatch 4x2 95lbs
push jerk 3x3 125lbs
single leg box jumps 3x3 mid 30s
box jumps 4x2 40s"
incline bench light fast extended 4x4 100lbs
bubkas 5x4 hip ups 5x3
reverse bb pull ups 5x6
core front and back