November

Track workouts

-Nov 1: 3L jumpsPR, 6L jumps

-Nov 2: 9 station track circuit X3 times

-Nov 3: 6L jumps

-Nov 7: 16X8L pole runs on the track

-Nov 8: 7L jumps, 6-8jumps

-Nov 9: 250, 150, 50, 50 150, 250: 34.3, 20.9, 6.8, 6.9, 19.8, 35

-Nov 10: 4L jumps PR* 15'9

Weight room workouts

-Nov

-Nov 1: power snatch 3x5 115lbs

back squat 3x10 250lbs

bench press 3x10 215 lbs

pull ups 3x10 50, 25, 30lbs

4.60 18.5 grip 13'10" step 11' start mark 59'

Block Two Strength

-Nov 14: 10X100s 85%,13.6, 13.2, 13.2, 13.4, 13.2, 13.2, 13.3, 13.2, 13.9, 13.6 Bubkas, abs, stretch

-Nov 15: 7L jumps

-Nov 16: 150-2mins/50 on grass-3mins X4: 19.6, 7.02, 19.22, 7.02, 19.16, 7.32, 19.08, 6.68. Stretch, abs

-Nov 17: 4 L jumps, 2 PRs* 16' then 16'7 pole 4.60 17.5 grip 14'1..step 11'4 start mark 59'7"

-Nov 18: 5X40m bounds, ankle hops/sand work...&GREEN vs GOLD!

-Nov 21: 200, 200, 150, 150, 100, 100, 2X50 shoes off on grass; 26.6, 26.5, 19.45, 19.44, 13.01, 12.75, 7.21, 6.65

stretch, abs, bubkas, ice

-Nov 22: 4&6L jumps highest hand grip ive every had 14'10"..bonus!! Good day

-Nov 23: 10min run, abs, stretch

-Nov 24: hunt/rest

-Nov 25: hunt/rest

-Nov 26: 200, 150, 100, 50, 50, 100, 150, 200; 29.4, 20,9,13.11, 6.03, 6.23, 13.32, 19.19, 27.19

-Nove 28: Rain, abs, 10X100 on treadmill, stretch

-Nov 29: 4L jumps/4X6L jumps, 3L long jump, bubkas, lift, ice

-Nov 30: pre-meet, warm-up 6X50s on grass, abs, stretch, ice