Hello, today was a very cold, snowy, and windy day. I did my vault circuit, lifted, and then went and ran the pole vault pit at a local high school meet. It was a great day besides the weather. I didn't do all of my Wednesday circuit because I am working into lifting with the jumpsoles. Well here is what I did today.
Pole Vault Circuit
1)Holding "I" Drill- 4 Reps
2)"I" Drill- 4 Reps
3)Ring "L" Up's- 4 Reps
4)Ring Swings- 4 Reps
5)Pole Drills- 4 Reps
6)Bubka Extensions- 4 Reps
7)Handstand Push Up's- 4 Reps
8)Extension Drill(Short Pole)- 4 Reps
9)Mini Hurdle Drill W/Pole- 4 Reps
10)20-20's- 4 Reps
11)Plant Drill(Short Pole)- 4 Reps
12)Grass Drill- 4 Reps
13)Handstands- 3 Reps holding as long as possible
Weight Lifting
(This is how I lift) lower body I lift 5-4-3-5-4-3(After each set I do with weight I immediately do 3 jump squats or single leg jumps with just body weight (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x8(After each set I do with weight I immediately do 6 reps with no weight in the motion of the lift I was just doing(This would be a set then I rest for 60-90sec))
1)Dead Lift(Jumpsoles)- 205,215,225lbs 230,235,240lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,125,130lbs 135,140,145lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,70,80lbs
8)Curls-85,90,90lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch
The Video
No comments:
Post a Comment