March 14'

Track

Mar 17: Lift

Mar 18: Pole tech

Mar 19: 10x100 on grass run walk back (w/ david)

Mar 20: rest

Mar 21: 10x100 75% 50 secs rest (dead)

Mar 22: Bike 2hrs around campus (jumps n what not)

Mar 23: 10mile bike ride (easy)

Mar 24: 6x150 2min rest on 19-21sec 8min rest 1x150 19sec/jog lift

Mar 25: sprint tech/walking stadiums (focus high knees/hips)

Mar 26: warmup/7x9L pole run slide box (fantastic)lift

Mar 27: rest

Mar 28: worked

Mar 29: worked

Mar 30: cooked for momma

Mar 31:

Weight room

Mar 24: bench 5x5 195 close grip

pull ups 4x10 bw

pull ups 25lbs 5x6 SS dips 25lbs 5x20

seat row 5x6 210, 230, 250, 270, 290

weighted core (cable) 7X20x10x10 (center, side,

side)

stretch

Mar 26: Leg press 5x5 135ea leg

Glute pushback exercise 4x5ea 80, 90, 100, 110

3 way delt 10x10x10 15s

leg lifts 5x10

inverted shrugs bw 5x20