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