7-07-2011 OTC All Comers Meet

Hey sorry for the late post. I had my first meet outdoors and it went pretty good. It was my second day going from a 7 and my first day on 15'6" poles. I was having problems with my run. I was getting quick to soon and then slowing down at the end. It got better towards the end but not where I want it. As for the poles it was way different timing then I have been use to so I just need a couple practices on those and I will be flying. I am really happy with how things went even though I did not jump the height I wanted to, I know I can jump a pr easily on those 15'6" poles.

                                                                                   

7-05-2011 Pole Vaulting

First time from a 7 Stride since 2009! I was really sore and tired today but did some good things. It felt really good. I am not taking off as far out as I would like but I think that has to do with the new run and being tired. I have a meet Thursday and I am going to run from a 7 on 15'6" poles. I want to jump 5 meters plus. I would really like to jump 5.20. I am going to stretch well and Ice bath. I am so excited to jump!

                                                                                   

6-27-2011 Pole Vaulting

Today I was really tired with no energy and on top of that had to deal with bad winds. I was trying to just take-off good and really try and swing my left leg straight as long as possible. This was not my best practice but I did so good things. I hope for a better practice Wednesday.Well off to bed.
                                                    

                                                                   

6-22-2011 Pole Vaulting

hey so today was a very short practice. The conditions were around 76 Degrees with swirling winds. I took a few jumps on the 14'9" 185# 6.0 Inch Flex from 6 today. I really need more reps on bigger poles. I realized I am being passive because I am used to blowing through poles. I am very happy with today's practice because I got up on the 14'9" on the first run down. This is very good for me, because last year I spent the whole year running through on every approach I tried and using small poles. The thing that I noticed was my long last step. I need to quicken the last three steps up and really get down that last step. This will help my take-off and swing. I am going to go back to vaulting twice a week so that I feel more fresh for the meets on the 7th and 14th. I really wish I could do more detailed posts but I have no time right now. I will answer any questions and would love to hear your thoughts. Thanks for watching my videos. 

                                                                            

6-20-2011 Pole Vaulting

Hey so today I was just getting use to my 6 stride. I dont have any bigger poles to go to, but I will Wednesday. Today towards the end of my practice I found out I was holding to narrow so I widened my grip 3". This felt a lot better on my run, plant, and take-off  My shoulders could stay a lot more square while running. Well this is a short post today. Have to get to bed.

                                                                                

6-17-2011 Pole Vaulting

Hey so today was my first day back to a longer run then a 5 stride since July 2009! It was great! I need bigger poles for sure though. I felt really tired and tight all day at work but all I could think about was jumping from a 6 stride, so I went to practice and went for it. The winds were swirly, mainly switching between a cross-tail and a head wind. Monday I will go from my 6 again on the 15' 175# 17.1 Flex and then Wednesday I will get to jump on the 14'9" 185# 6.0 inch flex. Well here is the video!

                                                                                 

6-16-2011 Mini Pole Vault Circuit

Here is the pole vault circuit from today. I am excited to vault tomorrow! I wont have the bigger pole but I am going to work on my run from 6 on the 15' 175# 17.1 flex and not have a bar up. Really work on swinging with a straight left leg to the top. I think I had a break through yesterday. I feel really stupid because I know how important stiff pole drills are but never noticed how I work my arms. I work them completely different in my actual vault so yesterday I worked them like I do in my pop up extension stiff pole drill. Anyways here is the drills from today. THE VIDEO

6-15-2011 Pole Vaulting

Hey Everyone! Today was the first practice in months where I got to jump with other vaulters. It was awesome! I Jumped on a pole that was cut from a 14'9" 185# 6.0 inch flex down to a 14'2" pole. I held at 14'1" I am not sure what that equals in pounds and flex but this pole was to stiff from 5 but it was fun to jump on. I am sure if I had been feeling a little bit more fresh and not as tired I could have worked it a little better. But I am going to start running from a 6 stride so next Wednesday when I go back to summit I can jump on the 14'9" 185# 6.0 flex It is the same pole but not cut down. I think it will be a good pole for me. I need to move my step back because I have been at a 5 stride for way to long. I miss longer runs.

                                                                                  
                                                                              

6-14-2011 Mini Pole Vault Circuit

Hey, today I did a mini pole vault circuit. I have not done a pole vault circuit in awhile do to a lot of things. I will be doing a pole vault circuit every Tuesday and Thursday until July 19th.  I took this year to really work on technique. I still have a lot to improve on but I have been doing some good stuff. I plan on only doing three meets this year.They will be on July 7th and 14th at Lane Community College and Hopefully the Oaks Park River Vault on the 24th in Portland. After I am done vaulting I will take two weeks and do active recovery with light bike riding and yoga. Then slowly progress back into lifting and building back up. Well here is the video.

                                                                 

6-13-2011 Pole Vaulting

Hey guys, another short post. I am pretty busy with work and vaulting by the time I stretch, ice, and eat dinner it already is 9-10 o'clock. Today I was working on getting my last left underneath me and jumping up at take-off. I also was working on my top end and getting my turn down. I feel like the pole is just not there for me, so next practice I hope I can move up to the 15'180# that Tom has. I really want to move back to a 6 and hold down on some 16' poles but I have not heard back from the guy who has them yet. I will jump on the 15' 175# 17.1 flex with out the bar on Wednesday so I can just work on my technique, then move up a pole or move back a stride and up poles. I have been at a 5 stride for to long. well here is the video and thanks everyone for the input.

                                                                                                                                               
              

6-10-2011 Pole Vaulting

Hey everyone, so I jumped today and it went well for me. I have been having issues on leaving the ground for about a year and a half so I am glad I was able to leave the ground on a pole in a pretty big head wind. The winds towards the end of practice switched to more of swirling winds so I moved up to the 15' 175# 17.1. The last few videos are from a different view. I would appreciate any comments on what I need to fix and how it should feel when doing it the right way. I see a ton of things that need fixed.
1)Better pole carry(Left hand is dropping to low)
2)Quicker last three steps
3)Get my last left down fast and under me
4)Faster plant(arms fully extended right before last left hits the ground)
5)Consistent and further out take-off 
6)Jump up more
7)Look up more
8)More chest drive
9)Whip swing with a straight left leg all the way to the top of the pole 
10)Keep my drive knee locked in position through the whole swing(No dropping it-at all)
11)Head in a neutral position through the whole vault  
12)Extend straight and not to the side
13)Stop over extending
14)Really wrap the pole
15)Keep tight
16)Hollow out more
So there is a lot of other stuff, but this is the stuff I now see every time I watch my videos. I have a lot to work on and improve but that is a good thing. Like I said I would really appreciate any comments. I am going to be start doing my pole vault circuit again on Tuesdays and Thursdays so if there is anything you think I should add or focus on let me know. Thanks for everyone that has commented,Personal messaged, facebooked, emailed, and coached me. It means a lot. Here is the video  

                                                                          

6-07-2011 Pole Vaulting

Hey everyone! I took a lot of vaults today. I had a very hard time stopping once I started to swing faster and work the top a little better. I still have a long ways to go. Things to work on: Quicker last three steps, Hands all the way up at take off, take off outside consistently, more chest drive, swing faster with a straight left leg to the top of the pole, and wrap the pole better. I guess the whole vault really. I am sorry for the short post that are not very detailed. I hope to start giving more detailed posts soon. If you have any qusetions or comments please either write me on here, youtube, or PVP.  Here is the video.

                                                                   

6-05-2011 Pole Vaulting

Hey Everyone, Today I went up to the 15' 175 17.1 flex and held at 14'6". I am not use to the stiffer poles so My timing and technique was off today but I am still happy to be moving up poles. I have to get to bed so it is a short post tonight. Things I am going to focus on next practice are Quicker last 3 steps, really whipping my trail leg to the top, and no hesitation at any point in the vault. Here is the video. Hope you enjoy!

                                                                    

5-31-2011 Pole Vaulting

Hey everyone! today was a great day.I was focusing on my run and take-off mainly and trying to just keep the vault moving(No Hesitating). I thought it went very well. I still see a ton to improve on through out the whole vault but it sure is coming a long nicely I think. I am not moving up poles right now, even though I could use a bigger pole, but there is no reason for me to move up until I can be consistent on the 14'6". I am in no hurry to get on big poles. I want to dial in my technique and move up poles slowly so that I don't lose my technique. I have a lot to work on but these next couple of weeks I am going to be focusing on my run,take-off, and keeping things moving(No Hesitating). I dont know why the video did not come up again. They just show up when they want to I guess. Here is the Link.  VIDEO  Sorry about this. Hope you enjoy it still.      

5-29-2011 Pole Vaulting

Hey today was pretty cold and windy. I think I am going to jump on the 14'6" 175 16.5 flex pole on Tuesday without the bar up so I can swing all the way to the top. I feel like I have to tuck to even have a chance at the bar. I am still happy with how things are going even though I was tucking more today. I dont want to move up a pole until I can swing to the top of the 14'6" more consistently. I am also still recovering from being sick, so I hope I start feeling better soon. I will be jumping at Summit High School on Wednesdays in a couple weeks. I cant wait! well here is the video.

                                                                   

05-24-2011 Pole Vaulting

Hey so I am feeling a little better but I got tired pretty fast today. I had a constant head wind also. Not my best practice, but they happen. I am just going to bike ride,Stretch,Roll Out, and Ice over the next four days. My legs have been really tight and its affecting everything. Sorry this post has to be short but I need to get to bed.
              the video didn't come up in my archive. I dont know why it does this so click
                                                                     HERE

5-22-2011 Pole Vaulting

Hey guys so I am sick but I couldn't miss a vault day. I took way to many jumps but its alright. I really want to get my last steps quicker,Take-off more outside, speed up my swing while keeping my trail leg straight all the way to the top, pop and turn faster, so pretty much the whole vault. This is going to be my main focus. I will now only be lifting twice a week and start doing speed plyo's once a week also. I am very happy with my vaulting progress. I am sorry for the people who dont like my slow motion recording, but It helps me a lot. Here is the video. 

                                                                          

5-19-2011 Pole Vault Practice

Hey Vault World, I have to keep it short again. I took a lot of jumps today. My last several are my best. I really am starting to figure things out. I am going to stay on the 14'6" 175# 16.5flex pole for a couple more practices. I really want to work on swinging with a straight leg all the way to the top of the pole and start working on my top end. I am very happy with how things are going though. I have improved dramatically this year. I hope to be borrowing some 16' poles from Fred. He doesn't know yet because I have not asked. I will have to make the transition from 15's to 16's since I have no 15'6" poles. The 16's are pretty soft if I remember right so I will hold down at 15'5ish. Well here is the video.Hey at the end of the video is a typo its not 79'6" it is 69'6" for my 5 stride

                                                                 

5-16-11 Pole Vaulting

Hey so I decided to pole vault today. It was pretty windy and rain clouds were rolling but I was lucky and managed to get my practice in before it started to rain. I was pretty tired today but I was set on going up a pole today, so I went for it. I am not getting what I should out of the pole but it was a good practice for me. Here is the video.

                                                                     

5-15-11 Vaulting

Hey so today was a real let down. I was so excited to vault after tuesdays practice and I woke up and there was a light rain. Once at practice it started to pick up and halfway through my drills it became a down pour that never let up. I waited for over an hour and then called it a day. Here is the video of the drills I did. Not my best drills but at least I got something in today. 

                                                                   

5-10-11 Pole Vaulting

Hey everyone. Sorry I cant go into today's practice further. I have work early in the morning. I really like how my plant is coming along. I see a few things I would like to improve on with it but over all pretty good. I was swinging my left leg straighter to the top of the pole more consistently today also, of course I see improvement needed in my swing but way better then last year. I also am blowing through this pole. This is the pole selection I have right now. 14'6" Pacer Fiberglass 175 16.5 flex, 15' ucs 165 18.8 flex, and a 15' ucs 175 17.1 flex. Not much of a selection. The next pole after those would be a 15' Pacer Fiberglass 185 unknown flex. It seems like a log. Well got to get to bed. Please comment on any suggestions or anything you would like to say or ask. Thanks for following this blog it means a lot. So for some reason the video wont upload to my blog. here is the link (The Vault Video)
                                                             

5-09-11 Pole Vault Circuit and Drills

Today I had a good Pole Vault Circuit I did 3 Reps on each drill. After the circuit I rode my bike about 3 miles and lifted upper body only. I was not expecting my legs to be so tired and tight.
Weight Lifting(3X6 light and quick)
1)Bench-135,145,150lbs
2)Straight Arm Pull Overs-25,25,25lbs
3)Curls-65,65,65lbs
4)Military Press-70,70,70lbs

                                                             

5-08-11 Pole Vaulting

Hey today was a pretty good day. It was windy and hailed off and on but I felt good. I held down on the 15's today. I held at 14'. The next 15' pole I have is a 175 so its a pretty big gap between the 15' 165 and the 15' 175. I will slowly work my way up to it. I want to make sure I can continue to keep my form as I move up poles. I dont want to progress to fast. There is no need to rush things right now. Well here is the video.

                                                                            

5-04-11 Workout

Sprint Workout
4x30 meter fly-ins
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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)Power Cleans-115,120,125lbs 130,135,140lbs
2)Bench-135,140,150lbs
3)Step Up's(3x6)-65,75,80lbs
4)Incline Bench-95,110,115lbs
5)Dead Lift-165,170,175lbs 180,185,190lbs
6)Curls-65,70,75lbs
7)3 Directional Calf Raises(10 reps with weight 10 reps without weight)-80lbs
8)Bubka's-6,6,6Reps
Roll Out/Stretch

5-03-11 Pole Vaulting

Hey so it was nice today but with a huge side wind. I was pretty sore today and tired so I just went from a 4 step oon a small pole to work on my run and take-off. I thought it went really well. Here is the video.
        

                                                               

5-02-11 Pole Vault Circuit/Workout

Hey so today was my first day at Les Schwabs. It went really well. I was very tired after I got off but still managed to get in a good pole vault circuit and some weight lifting. I will be very sore tomorrow I can already feel it. Well here is what I did today.
Pole Vault Circuit
1)Holding "I" Drill- 1 Rep
2)"I" Drill- 3 Reps
3)Ring "L" Up's- 3 Reps
4)Plant Drill(Short Pole)- 3 Reps
5)Ring Swings- 3 Reps
6)Take-Off Drill- 3 Reps
7)Pole Drills- 3 Reps Each
8)Mini Hurdle Drill W/Pole- 3 Reps
9)Back Roll to Clearance Drill- 3 Reps
10)Ring Full "L" Up's- 3 Reps
11)Handstand Push Up's- 3 Reps
12)Grass Drill- 3 Reps
13)Extension Drill(Short Pole)- 3 Reps
14)Bubka Extensions- 3 Reps
15)Rope Drill- 3 Reps
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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-165,170,175lbs 180,185,190lbs
2)Incline Bench-95,105,115lbs
3)Straight Arm Pull-Overs-25,35,35lbs
4)Power Cleans W/Press-95,105,110lbs 115,120,125lbs
5)Bench-135,140,145lbs
6)Single Leg Leg Extensions-10,20,30lbs
7)Single Leg Leg Curls-20,30,35lbs
8)Curls-65,70,75lbs
9)Step Up's(3x6)-65,70,75lbs
10)Bubka's-6,6,6 Reps
11)Split Squats(3x6)- No Weight
12)Military Press-40,45,50lbs
Roll Out/Stretch

                                                             

5-01-11 Pole Vaulting

Hey guys so today was a pretty good day. It was really nice but there was changing winds. I felt pretty good today but I was tired. I start working at Les Schwabs tomorrow which will be nice. I will work from 7-3:30 and then after work I will do my vault workouts. I should start feeling stronger and faster with more energy as I continue this new program. After I vaulted I did 8 Pole runs from a 9 Step. A 9 step is really far back for me right now considering I have been going from a 5 step for two years. I would like to get back to a 9 step this year. Well here is the video.

                                                               

4-30-11 Sprint and Lifting Workout

Hey there everyone! Today was the start of my new program. I am going for lighter weights and quicker movements in my lifts and cutting back on the pole vault circuits to twice a week. I am really going to start working on my speed and also try to start working up to bigger poles. Well here is the workout for today.
Sprint Workout:
1)3x30m Fly-ins
2)3x30m Down Hill Fly-ins
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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)Bench-135,140,145lbs
2)Squats-185,190,195lbs 200,205,210lbs
3)Straight Arm Pull-Overs- 25,35,35lbs
4)Power Cleans-135,145,155lbs 160,165,170lbs
5)Curls-65,70,75lbs
6)Incline Bench-95,105,115lbs
7)3 Directional Calf Raises(10 reps each direction with and without weight)- 85lbs
8)Bubka's-6,6,6 Reps
Roll Out/Stretch

4-26-11 Pole Vault

Today was another windy day. Where is summer?? I did not feel very energetic today. I have been pretty tired the past week due to a very bad sleep schedule and poor diet. I need to get back on track. I start working for Les Schwabs on Monday which will be a good change to my daily schedule. As for my vaulting I really want to start jumping on bigger poles. I just haven't been mentally there. To tired I think. Well  here is the video. 
  

                                                                          

4-24-11 Pole Vault Practice

Hey guys, today was a very windy day but it went well and I am happy with how things are coming a long. Still need to get my hands to move faster and quicker last steps. Well here is the video from today. Enjoy.

                                                                 The Video

                                                                       

4-20-11 Pole Vault Circuit/Workout

Pole Vault Circuit
1)Extension Drill(Short Pole)- 4 Reps
2)Ring "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Rope Drill- 4 Reps
5)Plant Drill- 4 Reps
6)Holding "I"Drill- 2 Reps
7)Grass Drill- 4 Reps
8)Handstand Push Up's- 4 Reps
9)Rope Climb- 4 Reps
10)Mini Hurdle Drill W/Pole- 4 Reps
11)"I" Drill- 4 reps
12)Take-Off Drill- 4 Reps
13)Bubka Extensions- 4 Reps
14)Ring Full "L" Up's- 4 Reps
15)20-20's- 4 Reps
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- 215,225,235lbs 245,255,265lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(Single Leg 3x10)- 35,40,45lbs
7)Leg Curls(Single Leg 3x10)- 35,40,40lbs
8)Curls-70,75,80lbs
9)Step Up's(3x10)- 85,95,105lbs
10)Split Squats(3x10)- No Weight
Roll Out

                                                           The Video

                                                              

4-19-11 Pole Vault Practice

Hello, today was a sunny day with changing winds. It went from a head winds to cross winds. My speed is not there because I have been pushing myself in the workouts I do. I am really trying to work on my run,plant, and take-off right now. I feel like I am doing some good things, but my hands are not timed up as well as they should and I want to have better and quicker last steps. I think my last steps will get quicker once I back off the weights and start to lift light and quick. Over all I am happy where things are going and I look forward to this summer when I get to compete. Well here is the Video and I hope you enjoy. 

                                                                             The Video

                                                                                     

4-18-11 Workout/Pole Vault Circuit

Hey everyone! Today was yet another windy day. I don't know what is up with the bad weather all the time. I am going to start spending a lot of time really focusing on every aspect of the run, plant, and take-off. Especially my sprint mechanics and speed. This is the most important thing in my training right now. Here is what I did today.
P90X:Legs and Back(Weight=(W),Resistance Bands=(R),Body Weight=(B))
1)Balance Lunges- 15 Reps each leg(R)
2)Calf Raise Squats- 25 Reps(W)
3)Reverse Grip Chin Up's- 20 Reps(R)
4)Super Skater- 15 Reps each leg(W)
5)Wall Squats- 1:30Sec's(B)
6)Wide Front Pull Up's- 15 Reps(R)
7)Step Back Lunges- 12 Reps each leg(R)
8)Alternating Side Lunges- 12 Reps each leg(W)
9)Closed Grip Over Head Pull Up's- 15 Reps(R)
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute(B)
11)Dead Lift Squat- 12 Reps each leg(W)
12)Switch Grip Pull Up's- 12 Reps(R)
13)Sneaky Lunges- 10 Reps each leg(W)
14)Reverse Grip Pull Up's- 12 Reps(R)
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Ring Swings- 3 Reps
3)Ring Full "L" Ups- 3 Reps
4)Take-Off Drill- 3 Reps
5)Handstand Push Ups- 3 Reps
6)Back Roll to Clearance Drill- 3 Reps
7)Bubka Extensions- 3 Reps
8)Plant Drill- 3 Reps
9)Ring "L" Ups- 3 Reps
10)Mini Hurdle Drill W/O Pole- 3 Reps
11)Holding "I" Drill- 2 Reps
12)Pole Drills- 3 Reps each
13)"I" Drill- 3 Reps
14)Mini Hurdle Drill W/Pole- 3 Reps
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)Bench- 165,175,180 lbs.
2)Squats- 205,215,225lbs 235,245,255lbs
3)Straight Arm Pull Over's(Light Weight)- 20,25,30 lbs.
4)Power Cleans- 145,155,165lbs 175,185,200lbs
5)Curls- 85,90,90 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
7)Incline Bench- 135,140,140lbs
8)Bubka's- 8,8,8 Reps
9)Knee Drive Lifts(3x10 each leg)- 25,25,25lbs
         
                                                                     The Video

                                                                              

4-17-11 Pole Vault Practice

Hey guys, so today was a pretty windy day. My speed down the runway has not been there. I have really been pushing my legs and will continue to push them until the end of this month. Once May gets here I will switch to more rest days and also lifting lighter and faster. Its frustrating not having my speed and energy in my vaulting but I know its because I have been pushing myself pretty hard.

                                                                            The Video

                                                                                    

4-15-11 Workout

Hey so its late so I am just going to post the workout.
P90X:Plyometrics-(Jumpsoles)
Plyometric Workout at Track
Warm-Up
Walk a lap then Jog a lap
"A","B","C" Skips
High Knees
Butt Kickers
Hurdle Mobility
Plyo Workout On Grass
1) Bounding 30 yards(Right,Right,Left,Left....)- 3 Reps
2)Bounding  30 yards(Right,Left,Right,Left...)- 3 Reps
3)Bounding 30 yards(Left,Left,Left....W/Cycle)- 3 Reps
4)Bounding 30 yards(Right,Right,Right..W/Cycle)- 3 Reps
5)30 Stairs- 4 Reps
6)Straight Legged Runs 30 Meters- 4 Reps
Lifting(Light and Quick)
(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)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
5)Dead lifts- 175,180,185lbs 190,195,200lbs
6)Curls-65,70,75lbs
7)Single Leg Extensions(3x10)-25,30,35lbs
8)Single Leg Curls(3x10)-25,30,35lbs
9)Bubka's-8,8,8 Reps
10)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
11)Knee Drive Lifts(3x10 each leg)- 10,10,10lbs
Roll Out/Stretch

4-14-11 Workout/Pole Vault Circuit/Sprint Workout

Hello! So today I had a really good circuit day. I think one of my best. I then went to the local track and did some hurdle stuff then a sprint workout. This is my first time where I am going to focus on hurdles. I think they are very important. My training is going very well and I am feeling great about what I have been doing and how its been going. My main focus right now is to improve my run,plant, and take-off. Well here is what I did. Sorry I haven't really been going in depth on my workouts.
P90X:Chest,Shoulders, and Triceps(Resistant Band=R, Body Weight=B)
1)Slow Motion 3in 1 Push Up's(B)-12 Reps slow 10 reps fast
2)In and Out Shoulder Flys(R)- 12 Reps
3)Chair Dips(R)- 12 Reps
4)Plange Push Up's(B)-12 Reps
5)Pike Presses(R)- 10 Reps
6)Side Tri Rises(B)- 12 Reps
7)Floor Flys(B)- 8 Reps each side
8)Scarecrows(R)- 8 Reps
9)Overhead Tricep Extensions(R)- 12 Reps
10)Two Twitch  Speed Push Up's(B)- 12 Reps fast 9 Reps Slow
11)Y-Presses(R)- 10 Reps
12)Lying Tricep Extensions(R)- 12 Reps
13)Side to Side Push Up's(B)- 12 Reps
14)Pour Flys(R)- 10 Reps
15)Side Leaning Tricep Extensions(R)- 10 Reps
16)One Arm Push Up's(B)- 4 Reps
17)Weighted Circles(R)- 14 Reps Forward 14 Reps Backwards
18)Throw The Bomb(R)- 10 Reps
19)Plyo Push Up's(B)- 12 Reps
20)Slo-Mo Throws(R)- 8 Reps
21)Front to Back Tricep Extensions(R)- 10 Reps
22)One Arm Balance Push Up's(B)- 8 Reps
23)Fly-Row-Press(R)- 10 Reps
24)Cross Body Blows(R)- 14 Reps
Pole Vault Circuit
1)Ring Swings- 5 Reps
2)Extension Drill(Short Pole)- 5 Reps
3)Rope Drill- 5 Reps
4)Take-Off Drill- 5 Reps
5)Mini Hurdle Drill W/Pole- 5 Reps
6)"I" Drill- 5 Reps
7)Ring "L" Up's- 5 Reps
8)Plant Drill(Short Pole)- 5 Reps
9)Grass Drill- 5 Reps
10)Mini Hurdle Drill W/O Pole- 5 Reps
11)Back Roll to Clearance Drill- 5 Reps
12)Rope Climb- 5 Reps
13)Ring Full "L" Up's- 5 Reps
14)Handstand Push Up's- 5 Reps
15)Holding "I" Drill- 1 Rep
Sprint Workout
Warm up-
1)Walk a lap, Jog a lap
2)"A","B",and "C" Skips
3)High Knees
4)Butt Kickers
5)Straight Leg Run
Hurdle Mobility(4 Hurdles)
Hurdles(3 Hurdles)- 5 Reps
50 Meter Sprints On Grass(Alternating between 25lbs sled and with out)- 6 Reps
50 Meter Sprints On Track W/Pole(Alternating between 25lbs sled and with out)- 6 Reps
Pole Drills
Roll Out/Stretch
Ice Bath
                                                              The Video

                                                                       

4-13-11 Pole Vault Circuit/Workout

Hello Guys/Girls Today I had a good pole vault circuit even though it was rainy and very very windy. I am sick of the wind and this cold weather!! Well here is what I did today. 
Pole Vault Circuit
1)"I" Drill- 4 Reps
2)Ring Full "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Grass Drill- 4 Reps
5)Rope Drill- 4 Reps
6)Mini Hurdle Drill W/Pole- 4 Reps
7)Handstands- 4 Reps
8)Bubka Extensions- 4 Reps
9)Extension Drill(Short Pole)- 4 Reps
10)Plant Drill(Short Pole)- 4 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Pole Drills- 4 Reps each
13)Ring "L" Up's- 4 Reps
14)Holding "I" Drill- 2 Reps
15)Rope Climb- 4 Reps
16)Take-Off Drill- 5 Reps
17)Handstand Push Up's- 4 Reps
18)Mini Hurdle Drill W/O Pole- 4 Reps
19)20-20's- 4 Reps
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)- 215,220,225lbs 230,235,250lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 20,25,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,75,85lbs
8)Curls-85,90,90lbs
9)Step Up's(Jumpsoles)(3x10)- 100,105,110lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)- No Weight
12)Military Press- 65,70,75lbs
13)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
14)Straight Back Bends- 75,75,75lbs
15)Knee Drive Lift(3x10 each leg)- 5,5,5lbs
Swiss Ball Pelvic Exercises
 Roll Out/Stretch
                                                                    The Video

                                                                                      

4-12-11 Pole Vault Practice

Hello! Today I woke up and my legs were pretty sore, so i knew I would be going from my 4 step just working on my run and take-off. Practice went really well but I still have some work to do. After I was done vaulting I did some bounding and some stairs.
After Vaulting
1)Bounding for 25 yards(Right,Right,Left,Left.....)- 5 Reps
2)Bounding for 25 yards(Right,Left,Right,Left.....)- 5 Reps
3)30 Stairs- 4 Reps

                                                       The Video

                                                                 

4-11-11 PV Circuit/Workout/Sprint

Hey, so today was a really good day. I started off with my pole vault circuit. Which went really well. I am getting better and better at my drills. I was a little tired today but still managed to get some good things done. I then did P90X after my circuit. After that I waited about an hour then went and did a sprint workout followed by a weight lifting workout. Here is what I did.
Pole Vault Circuit
1)Pole Drills- 3 Reps Each
2)Ring "L" Up's- 3 Reps
3)Ring Full "L" Up's- 3 Reps
4)Rope Drill- 3 Reps
5)20-20's- 3 Reps
6)Mini Hurdle Drill W/O Pole- 3 Reps
7)Bubka Extensions- 3 Reps
8)Back Roll to Clearance Drill- 3 Reps
9)Handstand Push Up's- 3 Reps
10)Extension Drill(Short Pole)- 3 Reps
11)Grass Drill- 3 Reps
12)Ring Swings- 3 Reps
13)"I" Drill- 3 Reps
14)Rope Climb- 3 Reps
15)Mini Hurdle Drill W/Pole- 3 Reps
16)Holding "I" Drill- 2 Reps
17)Plant Drill(Short Pole)- 3 Reps
18)Handstands- 3 Reps
P90X:Legs and Back, Ab Ripper X
Sprint Workout
1)6x80meters
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)Bench- 160,165,175 lbs.
2)Squats(Jumpsoles)-185,190,195lbs 200,205,210lbs
3)Straight Arm Pull Over's- 25,30,35 lbs.
4)Power Cleans(Jumpsoles)- 135,145,155lbs 165,175,185lbs
5)Curls- 85,90,95 lbs.
6)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions 
7)Incline Bench- 135,135,135lbs.
8)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Movements  
Roll Out /Stretch


                                                       The Video

                                                                

4-10-11 Vault Practice

Hello Vault Community! Today was a pretty warm day but with some changing winds. I was planning on going to a 14'6" pole today but after some jumps I didnt really feel up to it,so I just went from a 5 step on the 14' 170 and just really tried to work on a few things. I took a lot of jumps today even though my legs were pretty tired going into practice. My speed was not there today but I really wanted to work on my take-off and swinging to the top of the pole. Just to remind people I am not in season right now, so I am just really working out hard and working on my technique. I am blowing through on these poles but this is allowing me to really work on somethings. I am really happy with how things are going. Anyways here is the video.

                                                                 

4-08-11 Workout

Hey guys, so i am going to start lifting lighter and faster on Fridays. I did not do all my Friday lifts today because I did P90X:Plyo's in the jumpsoles and I don't want to over do it. I will try and do them all next Friday. Anyway here is what I did.
P90X:Plyometrics (Using Jumpsoles)
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)Power Cleans- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
Roll Out/Stretch

4-06-11 Vault Circuit/Workout

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

                                                                                      

4-05-11 Vault Practice

Hey guys! Today was so windy and my legs were pretty tired but I managed to do some good things. I was working on going straight into the pit(not to the sides) and mainly staying tight on top. I think I did a pretty good job at doing this. Still need to continue to work on it along with other things but I am very excited how things are going. I am going to be doing P90X: Yoga X tonight. Here is the video from today. 
                 

                                                                           

4-04-11 Circuit/Workout

Hey guys so I did a pole vault circuit which went really well. I feel like I am always improving in some way in my drills. I also started doing something different with my lifting. I am trying out what are called jumpsoles. they put you about 3 1/2 inches off the ground and they only cover from your toes to the start of your arch. I am lifting in them and I will do my plyo's in them. I have done research and it makes sense to me how they work so I thought I would give them a try. A lot of people have seen huge results in there speed, vertical, and overall strength. Here is what I did today. 
Pole Vault Circuit
1)Extension Drill(Short Pole)- 3 Reps
2)Handstand Push Up's- 3 Reps
3)20-20's- 3 Reps
4)Rope Climb- 3 Reps
5)Ring Swings- 3 Reps
6)Mini Hurdle Drill W/O Pole- 3 Reps
7)Holding "I" Drill- 3 Reps
8)Pole Drills- 3 Reps each Drill
9)Bubka Extensions- 3 Reps
10)Grass Drill- 3 Reps
11)Back Roll to Clearance Drill- 3 Reps
12)Ring "L" Up's- 3 Reps
13)Mini Hurdle Drill W/Pole- 3 Reps
14)"I" Drill- 3 Reps
15)Plant Drill(Short Pole)- 3 Reps
16)Rope Drill- 3 Reps
17)Handstands- 3 Reps Hold as long as possible
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)Bench- 155,165,175 lbs.
2)Squats(Jumpsoles)-135,155,165 lbs 175,185,195lbs
3)Straight Arm Pull Over's- 25,30,35 lbs.
4)Power Cleans(Jumpsoles)- 135,145,155lbs 160,165,175lbs
5)Curls- 80,85,90 lbs.
6)Jump Rope(Jumpsoles)- 20 reps each leg
6)Incline Bench- 115,125,135lbs.
7)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions  
8)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Exercise   
 Roll Out/Stretch


                                                       The Video

                                                                          

4-03-11 Vault Practice

Hey guys! So today was my second vault practice since coming back. I am liking what I am doing. I cant control my top end though. I was trying to stay tighter on top. I feel like the pole is just to short and to small to really work on my top end the way I want to. I will have to go from 14's to 15s  though because I do not have anything in between. The 14' 170 is the biggest 14' I have. Then the next poles are 15's and there's a  150,155,160,165,175 and a 185. Well here is the video. Hope you enjoy. Sorry to the people that hate the music I put to my videos.   
                                                                         The Video

                                                                       

4-01-11 Workout

Hey guys here is my workout that I did today. I think I tweaked my right shoulder yesterday during Yoga. I will be keeping a close eye on it.
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)Power Cleans- 140,145,150lbs 155,160,165lbs
2)Bench- 155,165,175lbs
3)Step Ups- 90,95,100lbs 105,110,120lbs
4)Incline Bench- 135,135,135lbs
5)Deadlifts- 205,210,215lbs 225,230,235lbs
6)Curls- 80,80,80lbs
8)Leg Extensions(Light weight (3x10))- 45,50,55lbs
9)Leg Curls(Medium weight(3x10))- 55,60,65lbs
10)Straight Arm Pull Overs- 20,25,30lbs
11)3 Directional Calf Raises(10 reps each direction w/weight, 10 reps each direction w/o weight)- 135lbs
12)Bubka's- 8,8,8 Reps
Swiss Ball Pelvic Exercises
Roll Out/ Stretch

3-31-11 Drills/Sprint Workout/Vaulting

Hello!!! IT WAS SO WINDY!!! Today I went down to the track  after I had done a short pole vault circuit. I was planning on just a sprint workout and some pole runs but I ended up getting to vault after!! I went from a 3 step and I would say it went very well from taking two months off from vaulting. My legs were very tired from the workout but I just wanted to vault. I am doing somethings better. Drills are the best thing ever!! Anyways here is what I did today.
Pole Vault Circuit
1)Holding "I" Drill- 2 Reps
2)Ring Swings- 6 Reps
3)Mini Hurdle Drill W/Pole- 3 Reps
4)Ring "L" Up's- 6 Reps
5)Pole Drills- 3 Reps each
6)Bubka Extensions- 6 Reps
7)Extension Drill (Short Pole)- 6 Reps
8)Rope Climb- 3 Reps
Sprint Workout
6x50meter (alternating between a 20 pound sled and without the sled)
Pole Runs from a 9 step w/sliding box- 3 Reps
Pole Vault
3 step vaults on a 14' pole
P90X:Yoga X
Swiss Ball Pelvic Exercises
Roll Out                                        
                                                                           The Video

                                                                         

3-30-11 Workout

Hey today was just a weight lifting day and it went really well. I feel like I am getting stronger and stronger with each workout. I am really excited to start vaulting again!! Anyways here is what I did today.
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- 205,225,230lbs 235,240,255lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 35,35,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,145lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(Light Weight)- 35,45,50lbs
7)Leg Curls(Light Weight)- 50,55,65lbs
8)Curls-80,85,90lbs
9)Step Up's- 90,95,100lbs 105,105,115lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)-No weight
12)3 Directional Raises(10 reps all directions w/ weight, 10 reps w/o weight)- 135lbs
13)Military Press- 65,75,80lbs
14)Straight Back Bends- 75,75,75lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch

3-29-11 Pole Vault Circuit/Sprint Workout

Hello!! Today was a very rainy day. It made some of the drills more difficult due to the mud. I am really focusing on moving my hands quicker during my plant. I think I am starting to but I still have a lot of work ahead of me. I also broke my sliding box. Plywood is not as strong as I thought. I fixed it by just setting a brick where I punched a whole through. The Mini Hurdle Drill W/pole is pretty challenging since I am moving a lot quicker. This will really help my turn over though. As for my sprint workout I really feel like I am getting faster. I also found out some great news today!! The high school in my town is going to allow me to jump and use their facilities. I wont get to compete in any meets but at least I will get to train and jump. I think I will start jumping Sunday! I will be doing straight pole drills and probably some distance vaults. I cant wait!! Here is what I did today.
Pole Vault Circuit
1)Ring "L" Up's- 6 Reps
2)Handstand Push Ups- 2x3 Reps
3)Grass Drill- 6 Reps
4)20-20's- 6 Reps
5)Ring Swings- 6 Reps
6)Plant Drill(Short Pole)- 6 Reps
7)Extension Drill(Short Pole)- 6 Reps
8)Back Roll to Clearance Drill- 6 Reps
9)Rope Climb- 6 Reps
10)Mini Hurdle Drill W/Pole- 6 Reps
11)Pole Drills- 6 Reps each Drill
12)Rope Drill- 6 Rep
13)"I" Drill- 4 Reps
14)Holding "I" Drill- 2 Reps
Sprint Workout
6x100 Meters(2 minute rest between)
Swiss Ball Pelvic Exercises
Roll Out/Stretch

                                                               The Video

                                                                    

3-28-11 Workout/Pole Vault Circuit

Hey Vault World! Today I added more to my vault circuit. I also assigned each drill a number and I randomly draw a number so the circuit will always be in a different order. I had a lot of fun with the circuit but I was and still am very tired. I need to start getting to bed sooner. Well here is what I did. 
P90X:Legs and Back
1)Balance Lunges- 22 Reps each leg
2)Calf Raise Squats- 32 Reps
3)Reverse Grip Chin Up's- 32 Reps
4)Super Skater- 26 Reps each leg
5)Wall Squats- 1:30Sec's
6)Wide Front Pull Up's- 32 Reps
7)Step Back Lunges- 15 Reps each leg
8)Alternating Side Lunges- 12 Reps each leg
9)Closed Grip Over Head Pull Up's- 32 Reps
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute
11)Dead Lift Squat- 25 Reps each leg
12)Switch Grip Pull Up's- 32 Reps
13)Three Way Lunges- 10 Reps each leg
14)Sneaky Lunges- 10 Reps each leg
15)Reverse Grip Pull Up's- 32 Reps
16)Toe Roll Iso Lunges- 20 Reps each leg
17)Wide Front Pull Up's- 25 Reps
18)3 Directional Calf Raises- 15 Slow each Direction, 10 Fast each Direction 
19)80-20 Siebers speed Squats- 10 Reps each leg
Pole Vault Circuit
1)Mini Hurdle Drill W/O Pole- 5 Reps
2)Pole Drills- 4 Reps
3)Rope Drill-
4)Ring Swings- 6 Reps
5)"I" Drill- 4 Reps
6)Bubka Extensions- 6 Reps
7)Grass Drill- 6 Reps
8)Holding "I" Drill- 6 Reps
9)Ring "L" Ups- 4 Reps
10)Plant Drill(Short Pole)- 10 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Rope Climb- 3 Reps
13)Mini Hurdle Drill W/Pole- 8 Reps
14)Handstand Push Up's- 2x3 Reps
15)20-20 Drill- 4 Reps
16)Extension Drill(Short Pole)
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)Bench- 155,165,175 lbs.
2)Squats- 215,220,225lbs 230,235,240lbs
3)Straight Arm Pull Over's- 20,20,20 lbs.
4)Power Cleans- 135,145,155lbs 160,165,170lbs
5)Curls- 85,85,85 lbs.
6)Incline Bench- 135,135, 135lbs.
7)3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions  
Swiss Ball Pelvic Exercise   
 Roll Out/Stretch
                                                            The Video 

                                                                        

3-27-11 Workout

Hey there vault world! Today I just did P90X:Yoga X and then Rolled out after. Tomorrow I will be adding to my pole vault circuit. I hope the weather gets better. It is very cold,wet, and windy. Hope the training is going well for everyone else. 

3-26-11 Workout

Hey here is the work out for the day.
P90X:Shoulders and Arms
1)Alternating Shoulder Press- 11 Reps each arm
2)In and Out Bicep Curls- 20 Reps
3)Two Arm Tricep Kickbacks- 16 Reps
4)Alternating Shoulder Press- 12 Reps each arm
5)In and Out Bicep Curls- 22 Reps
6)Two Arm Tricep Kickbacks- 17 Reps
7)Deep Swimmers Press- 15 Reps
8)Full Suspension Concentration Curls- 30 Reps
9)Chair Dips- 26 Reps
10)Deep Swimmers Press- 14 Reps
11)Full Suspension Concentration Curls- 30 Reps
12)Chair Dips- 26 Reps
13)Upright Rows- 16 Reps
14)Static Arm Curls- 24 Reps
15)Flip Grip Twist Tricep Kickbacks- 15 Reps
16)Upright Rows- 15 Reps
17)Static Arm Curls- 24 Reps
18)Flip Grip Twist Kickbacks- 17 Reps
20)Two Angle Shoulder Flys- 16 Reps
21)Crouching Cohen Curls- 17 Reps
22)Lying Down Tricep Extensions- 13 Reps
23)Two Angle Shoulder Flys- 16 Reps
24)Crouching Cohen Curls- 15 Reps
25)Lying Down Tricep Extensions- 15 Reps
26)In and Out Straight Arm Flys- 16 Reps
27)Congdon Curls- 15 Reps
28)Side Tri Rises- 11 Reps each aarm
29)In and Out Straight Arms Flys- 16 Reps
30)Congdon Curls- 17 Reps
31)Side Tri Rises- 12 Reps each arm
Ab Ripper X
Swill Ball Pelvic Exercises 
Roll Out/Stretch