3-26-11 Workout

Hey here is the work out for the day.
P90X:Shoulders and Arms
1)Alternating Shoulder Press- 11 Reps each arm
2)In and Out Bicep Curls- 20 Reps
3)Two Arm Tricep Kickbacks- 16 Reps
4)Alternating Shoulder Press- 12 Reps each arm
5)In and Out Bicep Curls- 22 Reps
6)Two Arm Tricep Kickbacks- 17 Reps
7)Deep Swimmers Press- 15 Reps
8)Full Suspension Concentration Curls- 30 Reps
9)Chair Dips- 26 Reps
10)Deep Swimmers Press- 14 Reps
11)Full Suspension Concentration Curls- 30 Reps
12)Chair Dips- 26 Reps
13)Upright Rows- 16 Reps
14)Static Arm Curls- 24 Reps
15)Flip Grip Twist Tricep Kickbacks- 15 Reps
16)Upright Rows- 15 Reps
17)Static Arm Curls- 24 Reps
18)Flip Grip Twist Kickbacks- 17 Reps
20)Two Angle Shoulder Flys- 16 Reps
21)Crouching Cohen Curls- 17 Reps
22)Lying Down Tricep Extensions- 13 Reps
23)Two Angle Shoulder Flys- 16 Reps
24)Crouching Cohen Curls- 15 Reps
25)Lying Down Tricep Extensions- 15 Reps
26)In and Out Straight Arm Flys- 16 Reps
27)Congdon Curls- 15 Reps
28)Side Tri Rises- 11 Reps each aarm
29)In and Out Straight Arms Flys- 16 Reps
30)Congdon Curls- 17 Reps
31)Side Tri Rises- 12 Reps each arm
Ab Ripper X
Swill Ball Pelvic Exercises 
Roll Out/Stretch

3-25-11 Workout/Pole Vault Circuit

Hey so today it was yet another windy day. I was sore but pushed through it. I am going to start adding more things to my pole vault circuit. I made a sliding box today and am looking forward to trying it out monday. I am going to also try and make a pulley drill. I just need to find a pulley to use. I have no money what so ever so I will have to hope to find one on craigslist or something a long those lines. Anyways here is what I did.
P90X:Plyometrics
Pole Vault Circuit
1)Mini Hurdle Drill- 3 Reps
2)Mini Hurdle Drill W/Pole-7 Reps
3)Plant Drill(Short Pole)- 8 Reps
4)Bubka's- 8, 8, 8 Reps
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)Power Cleans- 135,140,145lbs 150,155,160lbs
2)Bench- 155,160,165lbs
3)Step Ups- 85,90,95lbs 100,105,110lbs
4)Incline Bench- 125,140,140lbs
5)Deadlifts- 205,210,215lbs 220,225,230lbs
6)Curls- 85,85,85lbs
8)Leg Extensions(Light weight (3x10))- 35,40,45lbs
9)Leg Curls(Medium weight(3x10))- 45,50,55lbs
10)Straight Arm Pull Overs- 15,15,15lbs
11)3 Directional Calf Raises(10 reps each direction w/weight, 10 reps each direction w/o weight)- 135lbs
Swiss Ball Pelvic Exercises
Roll Out/ Stretch
                                                                   The Video

                                                                            

3-24-11 Workout/Pole Vault Circuit

Hello Vault World! Today was a super windy day again. The wind was blowing me around in all my drills but it is good practice. Today I moved the mini hurdles so I can now run a 9 step over them. This is way harder then the 6 step I had been going from. It will take me awhile before I get this to feel comfortable. I have a lot more speed so my turn over has to be why faster. This will be a huge help to my run. Here is what I did today.
P90X:Chest and Back
1)Standard Push ups- 31 Reps
2)Wide Front Pull ups w/ resistance bands- 31 Reps
3)Military Push ups- 23 Reps
4)Reverse Grip Chin ups w/ resistance bands- 21 Reps
5)Wide Fly Push ups- 26 Reps
6)Closed Grip Overhand Pull ups w/ resistance bands- 21 Reps
7)Decline Push ups- 15 Reps
8)Heavy Pants- 25 Reps
9)Diamond Push Ups- 21 Reps
10)Lawnmowers- 21 Reps each arm
11)Dive Bomber Push ups- 12 Reps
12)Back Flys- 20 Reps
13)Wide Front Pull ups w/ resistance bands-26 Reps
14)Standard Push ups- 26 Reps
15)Reverse Grip Chin ups w/ resistance bands- 21 Reps
16)Military Push ups- 16 Reps
17)Closed Grip Overhand Pull ups w/ resistance bands- 21 Reps
18)Wide Fly Push ups- 21 Reps
19)Heavy Pants- 16 Reps
20)Decline Push ups- 15 Reps
21)Lawnmowers- 20 Reps each arm
22)Diamond Push Ups- 16 Reps
23)Back Flys- 21 Reps
24)Dive Bomber Push ups- 9 Reps
Sprint Workout
6x100m
Ab Ripper X- 15 minutes
Pole Vault Circuit
1)Mini Hurdle Drill- 4 Reps
2)Mini Hurdle Drill W/Pole- 5 Reps
3)Grass Drill- 6 Reps
4)Ring Swings- 4 Reps
5)Pole Drills
6)Plant Drill(Short Pole)-10 Reps
7)Rock Back Drill(Short Pole)- 10 Reps
Swiss Ball Pelvic Exercises
Roll Out/ Stretch
                                                                  The Video

                                                                          

3-23-11 Pole Vault Circuit/ Workout

Today was a good day, but very windy and I was pretty sore also. I am pretty tired so I am just going to post what I did.
Pole Vault Circuit
1)Mini Hurdle Drill- 3 Reps
2)Mini Hurdle Drill W/Pole- 8 Reps
3)Grass Drill- 7 Reps
4)Ring Swings- 7 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- 205,215,225lbs 230,235,245lbs
2)Incline Bench- 135,140,145lbs
3)Straight Arm Pull Overs- 35,40,45lbs
4)Power Clean w/Press- 115,120,125lbs 130,135,140lbs
5)Bench- 155,160,165lbs
6)Leg Extensions(Light Weight)- 35,40,45lbs
7)Leg Curls(Light Weight)- 45,50,55lbs
8)Curls-75,80,85lbs
9)Step Up's- 85,90,95lbs 100,105,105lbs
10)Bubka's- 8,8,8 Reps
11)Split Squats(3x10)-No weight
12)Military Press- 65,70,75lbs
13)Straight Back Bends- 65,65,65lbs
14)3 Directional Raises(10 reps all directions w/ weight, 10 reps w/o weight)- 135lbs
Swiss Ball Pelvic Movements
Roll Out/Stretch


                                                            The Video

                                                                 

3-22-11 Pole Vault Circuit

Hello Vault World! Today I just did a pole vault circuit and then played a little basketball. Here is what I did in my vault circuit today. I have some things to work on but I did a few things better today.
Pole Vault Circuit
1)Mini Hurdle Drill- 5 Reps
2)Pole Drills
3)Mini Hurdle Drill W/Pole- 6 Reps
4)Grass Drill- 6 Reps
5)Ring Swings- 7 Reps
6)Muscle Up's- 2 Reps
7)"I" Drill- 3 Reps
8)Roll to Push Off- 4 Reps
Swiss Ball Pelvic Movements
Roll Out/ Stretch

                                                                     The Video

                                                                  

3-21-11 Workout/Circuit

Hello guys, today was a pretty good workout. I tweaked my left shoulder today so I went easy on the Straight Arm Pull Overs. It will be fine its nothing major but I will keep an eye on it. Today during the circuit the wind was blowing like crazy!! I have a lot of stuff to work on and am looking forward to doing so.

P90X:Legs and Back
1)Balance Lunges- 20 Reps each leg
2)Calf Raise Squats- 30 Reps
3)Reverse Grip Chin Up's- 30 Reps
4)Super Skater- 25 Reps each leg
5)Wall Squats- 1:30Sec's
6)Wide Front Pull Up's- 25 Reps
7)Step Back Lunges- 15 Reps each leg
8)Alternating Side Lunges- 12 Reps each leg
9)Closed Grip Over Head Pull Up's- 25 Reps
10)Single Leg Wall Squats- Switch Every 10Sec's For 1 Minute
11)Dead Lift Squat- 20 Reps each leg
12)Switch Grip Pull Up's- 26 Reps
13)Three Way Lunges- 10 Reps each leg
14)Sneaky Lunges- 10 Reps each leg
15)Reverse Grip Pull Up's- 20 Reps
16)Toe Roll Iso Lunges- 10 Reps each leg
17)Wide Front Pull Up's- 20 Reps
18)3 Directional Calf Raises- 15 Slow each Direction, 10 Fast each Direction 
19)80-20 Siebers speed Squats- 10 Reps each leg
Pole Vault Circuit
1)Mini Hurdle Drill- 3 Reps
2)Mini Hurdle Drill w/Pole- 5 Reps
3)Grass Drill- 5 Reps
5)Ring Swings- 7 Reps
6)Plant Drill(Short Pole)- 6 Reps
7)Rockback Drill(Short Pole)- 6 Reps
8)Clearance Drill(Short Pole)- 7 Reps
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)Bench- 155,165,170 lbs.
2)Squats- 190,195,205 lbs 210,215,220lbs
3)Straight Arm Pull Over's- 15,15,15 lbs.
4)Power Cleans- 135,140,145lbs 150,155,160lbs
5)Curls- 70,75,80 lbs.
6) 3 Directional Calf Raises(15 Reps w/weight, 10 Reps w/o weight)- 135lbs all three directions
6)Incline Bench- 135,135, 135lbs.
Swiss Ball Pelvic Exercises
Roll Out/ Stretch


                                                              The Video

                                                                      

3-20-11 Workout

So I did P90X Plyometrics and about 20 minutes of P90X Shoulders and Arms. Just really tired from the drive home today. My sisters Dance team got 2nd!! they did GREAT! here is what I did for the workout.
P90X: Plyometrics- 58 minutes 
P90X:Shoulders and Arms-
1)Alternating Shoulder Press- 10 Reps each arm
2)In and Out Bicep Curls- 20 Reps
3)Two Arm Tricep Kickbacks- 15 Reps
4)Alternating Shoulder Press- 15 Reps each arm
5)In and Out Bicep Curls- 20 Reps
6)Two Arm Tricep Kickbacks- 15 Reps
7)Deep Swimmers Press- 22 Reps
8)Full Suspension Concentration Curls- 25 Reps
9)Chair Dips- 25- Reps
10)Deep Swimmers Press- 20 Reps
11)Full Suspension Concentration Curls- 30 Reps
12)Chair Dips- 25 Reps
13)Upright Rows- 20 Reps
14)Static Arm Curls- 24 Reps
Roll Out/ Stretch

3-20-11 Hello!

Hey there fellow vaulters! Since I didn't get a chance to workout Friday or Saturday I am going to do both workouts today and then yoga X tonight.