Hello Guys/Girls Today I had a good pole vault circuit even though it was rainy and very very windy. I am sick of the wind and this cold weather!! Well here is what I did today.
Pole Vault Circuit
1)"I" Drill- 4 Reps
2)Ring Full "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Grass Drill- 4 Reps
5)Rope Drill- 4 Reps
6)Mini Hurdle Drill W/Pole- 4 Reps
7)Handstands- 4 Reps
8)Bubka Extensions- 4 Reps
9)Extension Drill(Short Pole)- 4 Reps
10)Plant Drill(Short Pole)- 4 Reps
11)Back Roll to Clearance Drill- 4 Reps
12)Pole Drills- 4 Reps each
13)Ring "L" Up's- 4 Reps
14)Holding "I" Drill- 2 Reps
15)Rope Climb- 4 Reps
16)Take-Off Drill- 5 Reps
17)Handstand Push Up's- 4 Reps
18)Mini Hurdle Drill W/O Pole- 4 Reps
19)20-20's- 4 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(Jumpsoles)- 215,220,225lbs 230,235,250lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 20,25,35lbs
4)Power Clean w/Press(Jumpsoles)- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(3x10)- 45,55,65lbs
7)Leg Curls(3x10)- 65,75,85lbs
8)Curls-85,90,90lbs
9)Step Up's(Jumpsoles)(3x10)- 100,105,110lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)- No Weight
12)Military Press- 65,70,75lbs
13)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
14)Straight Back Bends- 75,75,75lbs
15)Knee Drive Lift(3x10 each leg)- 5,5,5lbs
Swiss Ball Pelvic Exercises
Roll Out/Stretch
The Video
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