4-30-11 Sprint and Lifting Workout

Hey there everyone! Today was the start of my new program. I am going for lighter weights and quicker movements in my lifts and cutting back on the pole vault circuits to twice a week. I am really going to start working on my speed and also try to start working up to bigger poles. Well here is the workout for today.
Sprint Workout:
1)3x30m Fly-ins
2)3x30m Down Hill 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)Bench-135,140,145lbs
2)Squats-185,190,195lbs 200,205,210lbs
3)Straight Arm Pull-Overs- 25,35,35lbs
4)Power Cleans-135,145,155lbs 160,165,170lbs
5)Curls-65,70,75lbs
6)Incline Bench-95,105,115lbs
7)3 Directional Calf Raises(10 reps each direction with and without weight)- 85lbs
8)Bubka's-6,6,6 Reps
Roll Out/Stretch

4-26-11 Pole Vault

Today was another windy day. Where is summer?? I did not feel very energetic today. I have been pretty tired the past week due to a very bad sleep schedule and poor diet. I need to get back on track. I start working for Les Schwabs on Monday which will be a good change to my daily schedule. As for my vaulting I really want to start jumping on bigger poles. I just haven't been mentally there. To tired I think. Well  here is the video. 
  

                                                                          

4-24-11 Pole Vault Practice

Hey guys, today was a very windy day but it went well and I am happy with how things are coming a long. Still need to get my hands to move faster and quicker last steps. Well here is the video from today. Enjoy.

                                                                 The Video