1-27-2011 Lifting and Vault circuit

   Hello Vault World! Today is an amazingly nice day. It is 70 degrees and I am loving every minute of it.
Today  I did my sprint/lift/circuit work out. It went really well. I upped my weights again by about 5 lbs. I also raised my mini hurdles up by 3 inches using blocks that I had found. This three inches really made the drills a lot harder. The mini hurdles now sit 11 inches high.Oh and one more thing is I am going to try and start eating really well. This is an area that I can improve on that can really help me out with having more energy at practice, getting a better night sleep and becoming more physically strong. 
Warm Up- 10 minutes
Sprints
6x100meter

(This is how I  lift) lower body I lift 5-4-3-5-4-3(with 3 jump squats or single leg jumps with just body weight in between each set.) Upper body I lift 3x8(with 6 reps with no weight in the motion of the lift I am doing in between each set.)
Lifting
 1)Dead Lift- 155,155,155lbs 160,160,160lbs
2)Incline Bench- 115,120,125lbs
3)Power Clean with Press- 95,95,95lbs 100,100,100lbs
4)Bench- 140,145,150lbs
5)Leg Extensions(Light Light Weight)3x10-25,25,25lbs
6)Leg Curls(Light Light Weight)3x10- 25,25,25lbs
7)Curls- 40,50,55lbs
8)Split Squats- No weight
9)3 Directional Calf Raises- 55,55,55lbs
Vault Circuit
1)Bubka's- 6,6,6 Reps
2)Mini Hurdle Drill w/o Pole- 5 Reps
3)Mini Hurdle Drill w/ Pole- 10 Reps
4)Ring Swing- 10 Reps
5) Grass Drill- 10 Reps
6) Back Roll to Push Off- 5 Reps
7)Standing Plant Drill- 10 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
3)Ice
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