Wednesday, December 7, 2011

It's been too long since my last post so figured I better jump on here and give a little update on how things have going. First of all I will tell you that the fundraiser was a great success! We ended up raising over 1200 dollars at the silent auction and t-shirt sales. I had a great time with the kids that came out, they went through a series of activities to teach a healthy lifestyle. They did a bit of yoga/stretching, jump rope, and basketball drills. I awarded the kids with gold medals and everyone seemed to have a great time. I have to give a big thank you to the Montessori school of Elkhart and my wife Amanda for organizing the entire thing.

Since then I've been focused on training hard and preparing myself for the season to come.  Workouts have been going well, Im feeling fit and strong.  Vaulting has been going well also, my main focus right now is the last 6 steps of my approach, keeping those legs rolling over quickly keeps me in the best possible position at takeoff.

Sometime soon Im going to try to put a video together, a day in the life kind of thing, so that you guys can follow me through my workouts, vault and lifting sessions, and gymnastics.  Im going to try to work on that in the next couple of weeks so make sure to check back for that.  Today I will leave you with a rundown of my day yesterday.

10 a.m.  Head to Notre Dame, full warmup, 600m jog, skip, karaoke, backwards skip, hamstring flicks, side skip.  Stretch, hamstring, IT bands, groin, quads, calves, glutes.  2x50m stride at 60%. 2x straight leg bound, high knees, butt kick, karaoke, backwards sprint.  2x50m stride at 75%  prone and supine star rolls, inverted scissors, plow exchange, hurdle seat exchange, leg swings.  A skips 2x30m B skips 2x30m, powe skips for distance.  2x60m stride 80%  A run, B run, 50m sprint 95%

6x 40m pole runs with small hurdles last 6 steps starting 13'8" 2.05m in between each hurdle.  3x Overhead Back throws between each run.

1:00pm  Gymnastics, 2x10 parrallel bar swing dips, swing up dip, swing back dip.

10x hang from high bar, hold knees at 90degrees for 2 sec, roll hips upward, extend legs into a pike straight/ bubka.
2:00 pm Lifting at Notre Dame, 4x3 hang clean 250lbs, 4x3 box squat 385lbs, 4x6 incline DB press, 65lbs, 4x8 Lat pulldown 165lbs.

Got back home around 4pm, I love days like this, i always feel like ive accomplished a lot.  Oh and once I got home I roll out with a foam roller, go through my rehab exercises and ice.  Much easier day today, little bit of General Strength, and vault tomorrow.

Always Pursuing -Mark-

No comments:

Post a Comment