3-21-11 Workout/Circuit

Hello guys, today was a pretty good workout. I tweaked my left shoulder today so I went easy on the Straight Arm Pull Overs. It will be fine its nothing major but I will keep an eye on it. Today during the circuit the wind was blowing like crazy!! I have a lot of stuff to work on and am looking forward to doing so.

P90X:Legs and Back
1)Balance Lunges- 20 Reps each leg
2)Calf Raise Squats- 30 Reps
3)Reverse Grip Chin Up's- 30 Reps
4)Super Skater- 25 Reps each leg
5)Wall Squats- 1:30Sec's
6)Wide Front Pull Up's- 25 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- 25 Reps
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute
11)Dead Lift Squat- 20 Reps each leg
12)Switch Grip Pull Up's- 26 Reps
13)Three Way Lunges- 10 Reps each leg
14)Sneaky Lunges- 10 Reps each leg
15)Reverse Grip Pull Up's- 20 Reps
16)Toe Roll Iso Lunges- 10 Reps each leg
17)Wide Front Pull Up's- 20 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- 3 Reps
2)Mini Hurdle Drill w/Pole- 5 Reps
3)Grass Drill- 5 Reps
5)Ring Swings- 7 Reps
6)Plant Drill(Short Pole)- 6 Reps
7)Rockback Drill(Short Pole)- 6 Reps
8)Clearance Drill(Short Pole)- 7 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- 155,165,170 lbs.
2)Squats- 190,195,205 lbs 210,215,220lbs
3)Straight Arm Pull Over's- 15,15,15 lbs.
4)Power Cleans- 135,140,145lbs 150,155,160lbs
5)Curls- 70,75,80 lbs.
6) 3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
6)Incline Bench- 135,135, 135lbs.
Swiss Ball Pelvic Exercises
Roll Out/ Stretch


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