Hello vaulters! So I went to register for the UW Open today and I guess registration had closed early because the meet was full. I will not be competing this weekend like planned but do plan to attend the meet so I can see a friend of mine. Well here is the workout I did today.
Warmed up for 10 minutes
Sprints
6x100m
(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))
Lifting
1)Power Cleans- 140,145,150lbs 155,160,165lbs
2)Bench- 155,160,165lbs
3)Step Up's- 75,75,75lbs 85,85,85lbs
4)Incline Bench- 135,140,140lbs
5)Dead Lift- 165,175,185lbs 195,205,210lbs
6)Curls-75,80,85lbs
7)Leg Extensions(Light Weight)- 35,35,35lbs
8)Leg Curls- 35,35,35lbs
9)Over Head Pull Overs- 45,45,45lbs
10)Split Squats- No Weight
11)Dips- No Weight
12)3 Directional Calf Raises(10reps w/weight 10reps w/o weight)-170,170,170lbs
Drills
1)Bubka's- 6,6,6 Reps
2)Mini Hurdle Drill 2 (w/o pole)-10 Reps
3)Mini Hurdle Drill 2(w/pole)- 10 Reps
4)Ring Swings- 10 Reps
5)Standing Plant Drill- 10 Reps
6)Grass Drill- 10 Reps
7)Back Roll to Push Off- 7 Reps
8)Handstands(Holding as long as Possible)- 5 Reps
Cool Down
1)Roll Out(Foam Roller)
2)Stretch
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