4-14-11 Workout/Pole Vault Circuit/Sprint Workout

Hello! So today I had a really good circuit day. I think one of my best. I then went to the local track and did some hurdle stuff then a sprint workout. This is my first time where I am going to focus on hurdles. I think they are very important. My training is going very well and I am feeling great about what I have been doing and how its been going. My main focus right now is to improve my run,plant, and take-off. Well here is what I did. Sorry I haven't really been going in depth on my workouts.
P90X:Chest,Shoulders, and Triceps(Resistant Band=R, Body Weight=B)
1)Slow Motion 3in 1 Push Up's(B)-12 Reps slow 10 reps fast
2)In and Out Shoulder Flys(R)- 12 Reps
3)Chair Dips(R)- 12 Reps
4)Plange Push Up's(B)-12 Reps
5)Pike Presses(R)- 10 Reps
6)Side Tri Rises(B)- 12 Reps
7)Floor Flys(B)- 8 Reps each side
8)Scarecrows(R)- 8 Reps
9)Overhead Tricep Extensions(R)- 12 Reps
10)Two Twitch  Speed Push Up's(B)- 12 Reps fast 9 Reps Slow
11)Y-Presses(R)- 10 Reps
12)Lying Tricep Extensions(R)- 12 Reps
13)Side to Side Push Up's(B)- 12 Reps
14)Pour Flys(R)- 10 Reps
15)Side Leaning Tricep Extensions(R)- 10 Reps
16)One Arm Push Up's(B)- 4 Reps
17)Weighted Circles(R)- 14 Reps Forward 14 Reps Backwards
18)Throw The Bomb(R)- 10 Reps
19)Plyo Push Up's(B)- 12 Reps
20)Slo-Mo Throws(R)- 8 Reps
21)Front to Back Tricep Extensions(R)- 10 Reps
22)One Arm Balance Push Up's(B)- 8 Reps
23)Fly-Row-Press(R)- 10 Reps
24)Cross Body Blows(R)- 14 Reps
Pole Vault Circuit
1)Ring Swings- 5 Reps
2)Extension Drill(Short Pole)- 5 Reps
3)Rope Drill- 5 Reps
4)Take-Off Drill- 5 Reps
5)Mini Hurdle Drill W/Pole- 5 Reps
6)"I" Drill- 5 Reps
7)Ring "L" Up's- 5 Reps
8)Plant Drill(Short Pole)- 5 Reps
9)Grass Drill- 5 Reps
10)Mini Hurdle Drill W/O Pole- 5 Reps
11)Back Roll to Clearance Drill- 5 Reps
12)Rope Climb- 5 Reps
13)Ring Full "L" Up's- 5 Reps
14)Handstand Push Up's- 5 Reps
15)Holding "I" Drill- 1 Rep
Sprint Workout
Warm up-
1)Walk a lap, Jog a lap
2)"A","B",and "C" Skips
3)High Knees
4)Butt Kickers
5)Straight Leg Run
Hurdle Mobility(4 Hurdles)
Hurdles(3 Hurdles)- 5 Reps
50 Meter Sprints On Grass(Alternating between 25lbs sled and with out)- 6 Reps
50 Meter Sprints On Track W/Pole(Alternating between 25lbs sled and with out)- 6 Reps
Pole Drills
Roll Out/Stretch
Ice Bath
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