Today was a good day, but very windy and I was pretty sore also. I am pretty tired so I am just going to post what I did.
Pole Vault Circuit
1)Mini Hurdle Drill- 3 Reps
2)Mini Hurdle Drill W/Pole- 8 Reps
3)Grass Drill- 7 Reps
4)Ring Swings- 7 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- 205,215,225lbs 230,235,245lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 35,40,45lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(Light Weight)- 35,40,45lbs
7)Leg Curls(Light Weight)- 45,50,55lbs
8)Curls-75,80,85lbs
9)Step Up's- 85,90,95lbs 100,105,105lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)-No weight
12)Military Press- 65,70,75lbs
13)Straight Back Bends- 65,65,65lbs
14)3 Directional Raises(10 reps all directions w/ weight, 10 reps w/o weight)- 135lbs
Swiss Ball Pelvic Movements
Roll Out/Stretch
The Video
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