November 12
Track
Nov 1: 1st day back with pole, light pole runs
Nov 2: plyos/ lift
Nov 3: rest
Nov 4: rest
Nov 5: Jump jump 4L
Nov 6: 7x150 19.1-20.0
Nov 7: 250,250,100,50,50,100,150,250 : 36.5, 20.1, 13.6, 6.7, 6.9, 12.44, 19.94, 36.8
Nov 8: Jump 4L
Nov 9: 15min run
Nov 10: run through woods not for fun lol
Nov 11:rest
Nov 12: jump 4L 4.60 18.5 grip 13'11" step 11'6" 59'6/ lift
Nov 13: 10x100m 2min rest 13.28, 12.65, 12.56, 12.44, 12.60, 12.66, 12.71, 12.53, 12.72, 12.69
Nov 14: pole drills/gymnastics/hurdles/lift
Nov 15: 4x3x45m
Nov 16: rest
Nov 17: plyos/lift
Nov 18: rest
Nov 19: drills/jump 4L pole 4.60 18.4 step 11'6 start 59'6
grip 14' /lift
Nov 20: 200, 200, 150, 150, 100, 100, 50, 50; 26.25, 26.56, 19.00, 19.31, 12.43, 12.54, 6.50, 6.50
Nov 21: Lift with a tempo (headed home for thanksgiving)
Nov 22:Shot a deer never found her..Eat...Happy Thanksgiving!
Nov 23:4x3x35m sprints at Fox Lake Park then Plyos/lift
Nov 24: Rest/ hunt
Nov 25: 15min run in the woods (check deer cams)
Nov 26: 4L jumps 25 jumps, pole 4.60 18.4 grip 14'3 step 11'-11'9 start 60' bungee 5m felt great at the beginning, tall take off good hands
Nov 27: 150, 100, 50 4mins 150, 100, 50, 4mins 150, 100, 50......18.5, 12.72, missed time, 18.9, 12.32, 6.32, 18.91, 12.12, 6.29
Nov 28: pole tech/drills, gymnastics/lifting
Nov 29: jump 5L pole 4.60 175 grip 14'5 step 12'-11'6 start 73' really felt the early plant and hands creating a good angle of take off. note: for early hands reach left hand out to box 3 steps out
Nov 30: lift/box jumps/ jump downs/plyos/ice *green n gold
Weightroom
Nov 28: power cleans 2x5,1x4 190, 200, 210lbs
clean deadlift 3x4 260lbs
dips 3x15
bench 4x6 175,180,185,195lbs
db should press 3x6 55,60,65lbs
back hypers 3x5 45lbs
reverse back hypers 3x5
Nov 26: snatch: 3x5 115lbs MH to VH
squats: 3x5 275lbs
push press: 3x5 145lbs
weighted pull ups: 3x5 35lbs
push downs: 4x20
weighted ab crunches: 200reps 52lbs-87lbs
Nov 23: squats: 3x5 245lbs
bent over row: 3x20 40lb db's
Nov 21: power cleans: 3x5 185, 195, 200lbs M to MH
clean deadlifts: 3x5 250lbs
SLDL: 3x5 115lbs
lat pull down: 3x8 70, 90, 90lbs
3Way delt 3x8 15lbs
bicep curls 3x20 25, 30, 35lbs
back hypers 3x8 45, 25, 25
obliques 3x20 40, 45, 50lbs
Nov 19: snatch: 3x5 95lbs
squats 3x5 255lbs
push press 3x5 135lbs
weighted pull ups 3x5 30lbs
push downs 5x20
pull ups 3x5 30lbs
Bench 4x5 95, 135, 155, 175lb
abs 700 reps
Nov 16:
Nov 14:
Nov 12:
Nov 9:
Nov 7:
Nov 5:
Nov 2: squats 3x10 235lbs
SLDL 3x10 95lbs
overhead lat pull 180lbs
3way delt 3x10 10lbs
Chest upper 3x15 55ea arm
Biceps 3x20 20,25,30lbs
Back hypers 3x10 45lbs
110 Leg lifts