4-15-11 Workout

Hey so its late so I am just going to post the workout.
P90X:Plyometrics-(Jumpsoles)
Plyometric Workout at Track
Warm-Up
Walk a lap then Jog a lap
"A","B","C" Skips
High Knees
Butt Kickers
Hurdle Mobility
Plyo Workout On Grass
1) Bounding 30 yards(Right,Right,Left,Left....)- 3 Reps
2)Bounding  30 yards(Right,Left,Right,Left...)- 3 Reps
3)Bounding 30 yards(Left,Left,Left....W/Cycle)- 3 Reps
4)Bounding 30 yards(Right,Right,Right..W/Cycle)- 3 Reps
5)30 Stairs- 4 Reps
6)Straight Legged Runs 30 Meters- 4 Reps
Lifting(Light and Quick)
(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- 140,150,155lbs 160,165,175lbs
2)Bench- 160,165,175lbs
3)Step Ups(3X10)- 85,95,100lbs
4)Incline Bench- 135,135,135lbs
5)Dead lifts- 175,180,185lbs 190,195,200lbs
6)Curls-65,70,75lbs
7)Single Leg Extensions(3x10)-25,30,35lbs
8)Single Leg Curls(3x10)-25,30,35lbs
9)Bubka's-8,8,8 Reps
10)3 Directional Calf Raises(10 Reps with weight each Direction, 10 Reps with no weight)- 135lbs
11)Knee Drive Lifts(3x10 each leg)- 10,10,10lbs
Roll Out/Stretch