March 15'

Track

Mar 1: rest surf

Mar 2: rest surf

Mar 3: rest surf

Mar 4: rest/hami rehab 5x5 hami curls/ slow on the way down

Mar 5: rest surf

Mar 6: rest surf

Mar 7: 120x8 1min rest,dead/plyos/STRETCH!! so tight tendonitis feels a tad better

Mar 8: shakeout/sprint tech/core/

Mar 9: jump short 5L 73'4 pole 4.75 16.5 (PR) grip 14'7 step 12 7L 103'5 pole 4.75 15.2 grip 15'2 step 12'6/8x3L long jump/5 standing jumps into the sand. rehab (leg curls 4x10 30lbs, worked with amy, ultra sound,ice)

Mar 10: hurdle mobility/sprint tech/lift

Mar 11: run/gymnastis

Mar 12: shakeout/stretch

Mar 13: jump USF 5.10 5.75 15.0 grip 15' felt terrible. No energy, rushed blah./plyo

Mar 14: surf

Mar 15: surf/yardwork. 20min jog. hard hami rehab/inner leg workout/ hip flexor with bungee

Mar 16: work

Mar 17: jump 5L 73'3-6" 4.75 16.5 grip 14'8 step 12'

Mar 18: gymnastics/hurdle work/sprint tech/light 80s

Mar 19: rest

Mar 20:USF meet 8L 2nd 5.20 4.90 16.5 grip 15'2 step 12'9 dead tired.need more running /plyos /lift

Mar 21: rest

Mar 22: 5x150s flats 20s

Mar 23: work with Paul 13hrs

Mar 24: work with Matt 13.75hrs

Mar 25: work with Matt 9.5hrs/run 4x200 medium speed jog 150 in between 29.68, 30.96, 29.5, 28.56

Mar 26: surf/fish

Mar 27: run 15x9L pole runs high knees

Mar 28: sprint tech/pole tech/bars

Mar 29: fish all day mommas bday

Mar 30: jump 6 & 9L 4x50m grass

Mar 31: run

Weight room

Mar 20: Leg press 5x4 135,160,160,160,160

glute pushback 4x4 60,70,80,90

incline db press 5x4 65x3, 70x2

medicine ball bridge hammy pull 3x8 each

db shoulder 3x5 30s (fast)

back hypers 4x10 1x30sec hold

muscle ups 3x5

bb flat row LEV 4x4 65lbs

cable core 10x10