4-20-11 Pole Vault Circuit/Workout

Pole Vault Circuit
1)Extension Drill(Short Pole)- 4 Reps
2)Ring "L" Up's- 4 Reps
3)Ring Swings- 4 Reps
4)Rope Drill- 4 Reps
5)Plant Drill- 4 Reps
6)Holding "I"Drill- 2 Reps
7)Grass Drill- 4 Reps
8)Handstand Push Up's- 4 Reps
9)Rope Climb- 4 Reps
10)Mini Hurdle Drill W/Pole- 4 Reps
11)"I" Drill- 4 reps
12)Take-Off Drill- 4 Reps
13)Bubka Extensions- 4 Reps
14)Ring Full "L" Up's- 4 Reps
15)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- 215,225,235lbs 245,255,265lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 25,30,35lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 160,165,175lbs
6)Leg Extensions(Single Leg 3x10)- 35,40,45lbs
7)Leg Curls(Single Leg 3x10)- 35,40,40lbs
8)Curls-70,75,80lbs
9)Step Up's(3x10)- 85,95,105lbs
10)Split Squats(3x10)- No Weight
Roll Out

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