Hey so today it was yet another windy day. I was sore but pushed through it. I am going to start adding more things to my pole vault circuit. I made a sliding box today and am looking forward to trying it out monday. I am going to also try and make a pulley drill. I just need to find a pulley to use. I have no money what so ever so I will have to hope to find one on craigslist or something a long those lines. Anyways here is what I did.
P90X:Plyometrics
Pole Vault Circuit
1)Mini Hurdle Drill- 3 Reps
2)Mini Hurdle Drill W/Pole-7 Reps
3)Plant Drill(Short Pole)- 8 Reps
4)Bubka's- 8, 8, 8 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)Power Cleans- 135,140,145lbs 150,155,160lbs
2)Bench- 155,160,165lbs
3)Step Ups- 85,90,95lbs 100,105,110lbs
4)Incline Bench- 125,140,140lbs
5)Deadlifts- 205,210,215lbs 220,225,230lbs
6)Curls- 85,85,85lbs
8)Leg Extensions(Light weight (3x10))- 35,40,45lbs
9)Leg Curls(Medium weight(3x10))- 45,50,55lbs
10)Straight Arm Pull Overs- 15,15,15lbs
11)3 Directional Calf Raises(10 reps each direction w/weight, 10 reps each direction w/o weight)- 135lbs
Swiss Ball Pelvic Exercises
Roll Out/ Stretch
The Video
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