Women Back to Back Conference Champions 2015 and 2016
National Junior College
All Sports Award 2011-2012
2017 June - 2017 December
Weightroom
Fresno City 2017- 2018 Off-Season Sprinter Weights
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Day One
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Back Squats - 3x8-12 at 80-85%
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Romanian Deadlifts - 3x8-12
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Bench Press - 3x8-12 at 80-85%
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Barbell Bent-Over Rows - 3x8-12
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Standing Military Press - 3x8-12
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Day Two
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Power Cleans - 3x3-6 at 60-70%
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Hang Clean Pulls - 3x3-6 at 70-80% (at knees)
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Push Jerk - 3x3-6 at 50-60% of Power Clean
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Day Three
Rest
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Day Four
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Front Squats - 3x4-8 at 70-80%
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Lunges - 3x8-12 each leg
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Pistol Squats - 3xMax
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Goodmornings - 3x12-15
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Back Raises - 3x15-20
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Calf Raises - 3x15-20
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Day Five
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Incline Press - 3x8-12
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Superset: Dips + Push-Ups - 3xMax each
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Pull-Ups - 3xMax
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Single-Arm Dumbbell Rows - 3x8-12 each arm
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3-in-1 Shoulders - 3x15-20 each exercise
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Superset: Biceps Curls + Triceps Extension 3x12-15 each arm
Field Work
2018 January - 2018 February
Weightroom
Day One
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Back Squats - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
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Good Mornings, 3x4-8
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Bench Press - 1x4-8 at 80%, 1x2-6 at 85%, 1x1-4 at 90%, 1x4-8 at 82.5%, 1x2-6 at 87.5%, 1x1-2 at 92.5%
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Single-Arm Dumbbell Rows - 3x4-8 each arm
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Dumbbell Shoulder Press - 3x4-8
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Day Two
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Hang Clean - 3x2-4 at 60-70% (below knees)
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Clean Pulls - 3x3-6 at 70-80%
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Push Jerk - 3x3-6 at 60-70% of Power Clean
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Day Three
Rest
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Day Four
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Front Squats - 3x2-6 at 80-90%
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Deadlifts - 3x2-6 (from knee height)
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Incline Press - 3x2-6
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Barbell Bent-Over Rows - 3x2-6
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Seated Military Press - 3x2-6
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Day Five
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Split Clean - 3x2-4 at 50-60% of Power Clean, each (above knees)
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Hang Snatch Pulls - 3x3-6 at 60-70% of Power Clean (above knees)
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Dumbbell Hang Clean - 3x3-6 (above knees)