Embedded Files
Track
April 1:rest light bike/coach
April 2:jump 6L pole 4.75 16.9 grip 15' step 12'6 start 88'5" great day 9L 4.75 15.6 grip 15'5 step 12'9"
April 3: warm up/light bike/lift/roll/stretch/ice
April 4:rest/roll/stretch/boots/ice
April 5: jump USF PR* 5.50m (18'1/2") pole 5m 17.8 grip 15'8" step 13'2" start 132'4" strds 75 AMAZING!!/ LIFT
April 6: rest
April 7: bike 9 miles easy
April 8:bike 20 on 4o off L7/lift
April 9: jump 6 & 9L
April 10: pole tech/ 3x3x30m/lift
April 11: shake out
April 12: rest
April 13: FSU 1st 5.22m pole 4.90 17.6 grip 15'6 start 132 step 12'10-14'
April 14: rest s
April 15:run 150,100,50x3 medfast/lift
April 16: rest light bike
April 17: jump 6&9l HUGE DAY 6L pole 4.75 15.6 grip 15'2 step 12'6 start 118' 5..9L 131'6 pole 4.90 17.6 &5m 18.4 step 13'
April 18: warm up/4x80m on grass/lift
April 19: rest
April 20: LSU 1st 5.36m 9L 131'4 step 12'-12'8" grip 15'6
April 21: travel home
April 22: run 120,90,50X3/lift/box jumps PR 54.5"
April 23: rest/light bike roll stretch ice
April 24: jump 6L worst practice of the season. body is tired pole 4.75 16.9 grip 14'10"
April 25: rest from track/lift
April 26: bike 20 on 60 off levels 8,7,6,5,8,7,6,5,4...box jumps, single leg jumps x3 increasing height, weighted runs
April 27: rest
April 28: rest
April 29: evening jump 6 & 9L 6L PR 5.31 start 88'2 pole 4.75 15.6 grip 15' step 12'8 9L pole 4.90 17.6-17.0 & 5m 18.4 grip 15'9" step 13'2 start 131'6 AMAZING DAY!
April 30: gymnastics/tech
Weight room
April 3:Hang clean 4x3 160lbs
push jerk 4x3 135lbs
over head lat pull 4x5
incline db bench 4x4 55,60,65,70s fast
back hypers 3x8
db should press 4x4 50, 55, 60, 65
core
April 5: bench 4x5 175, 185, 195, 215lbs
db shoulder press 4x4 50, 55, 60, 65
3way delt 3x5 10, 15, 20ea
biceps 5x5
April 8: 1/2 squats 4x3 225lbs
hang cleans 4x3 175lbs
over head lat pull 3x5 160lbs
April 10: push jerk 4x3 155lbs
bench 4x5 175, 185, 195, 215
lat pull 3x5
box jumps
April 15: 1/3 squats 4x3 235lbs
hang clean 4x3 165lbs
over head lat pull 3x5 160lbs
leg lifts 5x6
April 18: push jerk 4x3 95, 115, 135, 145
bench 4x3 165, 175, 185, 195 explosive
3way delt db 3x5 10, 15, 15lbs ea
seated row 4x5 90, 100, 110, 120ea fast
lat pull 3x4 60, 70, 80
April 22: hang clean 4x3 175, 175, 185, 185lbs
1/3 squat 4x3 275lbs
incline db bench 4x4 55, 65, 75, 85
seated row 4x4 90ea, 110, 130, 135ea
lying straight arm row 4x6 bar
cable crunches 10x10x5
April 25: snatch 4x2 95lbs
db incline press 3x5 70, 75, 80s
db shoulder press 4x5 50, 55, 60, 65s
lat pull 3x6 60, 70, 80lbs
muslce ups 2, 3, 2
box jumps x3 44" 47" 51" 54"
single leg box jumps x3 increasing height
leg lifts 4x10, side plank holds x3
biceps 5x5 25, 30, 35, 40, 45s
April 30: hang clean 4x3 185lbs
bench 4x4 175, 185, 195, 205lbs
db shoulder press 4x4 55, 60, 65, 70s
pull ups 3x10
seated row 6x4 up too 135 ea arm
Overhead bb row 3x8
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