5-04-11 Workout

Sprint Workout
4x30 meter fly-ins
Weight Lifting(Light and Quick)(This is how I  lift) lower body I lift 3-2-1 3-2-1(After each set I do with weight I immediately do 3 jump squats (This would be a set then I rest for 60-90sec)). For Upper body I lift 3x6(After each set I do with weight I immediately do 3 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-115,120,125lbs 130,135,140lbs
2)Bench-135,140,150lbs
3)Step Up's(3x6)-65,75,80lbs
4)Incline Bench-95,110,115lbs
5)Dead Lift-165,170,175lbs 180,185,190lbs
6)Curls-65,70,75lbs
7)3 Directional Calf Raises(10 reps with weight 10 reps without weight)-80lbs
8)Bubka's-6,6,6Reps
Roll Out/Stretch