March 13'

Track

Mar 1: jump UNF 8L 4.75 15.6 grip 15' step 12'6-12' 5.05m 1st/stabbed my rear

Mar 2: rest

Mar 3: rest

Mar 4: bike 20 on 40 off level 6 for speed/lift

Mar 5: Jump 6L huge day! pole 4.75 17.8-16.9, 4.90 19.0-18.4 grip 15'4 step 12'6 start 88'6"

Mar 6: run 3x120m 90%/R runs 8L/ light lift

Mar 7: 5min bike/roll/stretch/ice

Mar 8: jump home meet USF 8L pole 4.75 15.6 grip 15'3"-4.90 17.4 grip 15'6" step 12'-13' start 118'3"

Mar 9: rest

Mar 10: run 4x200 home

Mar 11: light bike/pole tech

Mar 12: jump 6L pole 4.90 19.0 grip 15'4 step 12'-12'6 start 88'2

Mar 13: pole tech/light bike

Mar 14: rest/roll/stretch/boots/ice

Mar 15: jump USF 5.10m pole 4.90 17.6 grip 15'4 step 13' -12'7 start 118'3/ run 6x40m fast

Mar 16: rest

Mar 17: run 5x150 20.s flats /couldnt get in the weight room

Mar 18: bike/lift

Mar 19: Jump 6L & 9L 4.75 17.3 grip 15' & 4.75 15.6 grip 15'5 start 132'6 crosswind step 12'8"

Mar 20: pole tech

Mar 21: pole tech/bubkas/ bike 15 secs fast L5x6 with 1min rest

Mar 22: rest/travel

Mar 23: jump FSU /rained out/warm up jumps 131'9" step 13' pole 4.75 15.6 grip 15'4"

Mar 24: light bike

Mar 25: jump 6&9L /box jumps

Mar 26: run 100s

Mar 27: Bike sprints

Mar 28: light bike

Mar 29: rest

Mar 30: UNF /nh worst head wind ever

Mar 31: 2omin run/8x80m on grass on side of the bridge

Weightroom

Mar 4: active rest

light bench 4x4

pull ups/leg plank holds 4x5

Mar 6: active rest

snatch 3x3 95lbs

push jerk 3x3 115, 125, 135lbs

incline db 4x4 50-65lbs

abs w/ cable

Mar 12: 1/2 squats 5x3 245lbs

hang clean 4x3 155lbs

push jerk 4x3 135lbs

over head lat pull 4x6

horiz leg holds w/ weighted pull ups 3x5

Mar 18: 1/2 squats 5x3 255lbs

hang clean 4x3 165lbs

db shoulder press 5x4

horiz leg holds w/weighted pull ups 4x5

back hypers 4x5

Mar 21: push jerk 4x3 105, 115, 125, 135

seated row 4x4 90ea

bis tris

overhead row 4x4

Mar 24: hang cleans 4x3 175lbs

bench 4x3 165, 175, 185,195

seated row 6x5 2xclose grip

triceps 3x10x10

incline bench machine 4x5