I guess yesterday took more out of me than I thought. The plyo part of today's workout went pretty well but when I tried to do a couple five step jumps I could barely make the pit. I guess the combination of heavy squats yesterday, plyos today and experimenting around with double-arm technique all played a roll.
Weights didn't go significantly better, I did four sets of hang cleans and four sets of deadlifts. On the third set of cleans I caught the bar too low and rolled back straight on my ass. No harm done beyond a little embarrassment but I didn't like the feel of any of the sets.

TODAY'S WORKOUT

Warm-up
95 plyo touches--
3x10 depth jumps
5x5 bounds
3x5 hops (each side)
1x5 single leg depth jumps (each side)
4 five-step triple jump
3 three-step triple jump
Weights--
Hang-cleans 4x5@196lb's
Deadlifts 4x5@249lb's

Today was a catchup day, to fit in yesterday's weights. Unfortunately I went to the weightroom mid-day and had absolutely no energy, my legs felt like jelly! 295lb's has never felt so heavy in my life on a squat, they completely broke down technically and I lost most of the benefit of the exercise. I'm going to assume that once I get back on schedule they will feel like they did last week.

TODAY'S WORKOUT

Jog
Squats 4x5@295lb's
Hamstring Curls 4x5@154lb's
3x2 150m at 80% (5 minute rest intervals)

Well today had a little bit of a disappointing finish, the Dalplex was closed all night and I didn't find that out until after I got there. It looks like I'll have to do weights tomorrow. I hate going two days in a row but I think it will be better than skipping them altogether.
The actual workout today wasn't bad, and was surprisingly pain-free. Static 10m, 20m, 30m, 60m and flying 30m. I did a few long jump pop up's after, the impulse felt good but I was landing with my elbow back.

TODAY'S WORKOUT

Warm-up
3x10m (1.70s HT)
3x20m (2.87s HT)
3x30m (3.97s HT)
3x30m flying (3.28s HT)
1x60m (7.41 HT)
6xfive step long jump pop-ups
6xfive step long jump pop-ups+landing (5.05m)

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I think I may be feeling a little bit better ankle-wise but I am 15 pounds overweight. I never thought it was possible to put on so much weight so quickly. I am now 171lb's and still on the incline. I was 157.8 a month ago... Yesterday all I did was run 6x250@80%. Today was a plyo day

TODAY'S WORKOUT

Warm-up
3x8 depth jumps
5x5 bounds
5x5 hops (both sides)
8xstanding triple jump (farthest 8.65m)
Weights--
Hang cleans-2x5@185lb's, 2x5@190lb's, 1x5@196lb's
Deadlifts 5x5@255lb's

I hate those types of days when everything feels flat--they are so de-motivating. It was an average Tuesday workout wise aside from the times being a lot slower. My ankle was quite sore, I fear the worst. It has been six months with no real progress. I fear a tear. Every time it starts to heal I seem to over-train and immediately make it worst.

TODAY'S WORKOUT

Warm-up
3x10m
3x20m
3x30m
2x3 runways (felt slow, poor running)
Squats 2x5@263lb's, 1x5@278lb's, 1x5@288lb's, 1x5@300lb's
Incline dumbbell press 5x5@55lb's
Pull-ups 5x5@15lb's+body weight
Leg curls 5x5@147lb's

Today was the first day I have attempted using two arms off of my step phase and I think that it went successfully. At the beginning my rhythm was off but eventually it started to feel natural. My first five step jump was just over 11 meters and by my last jump I was closer to 12.00m, around 11.90m. Weights weren't bad today, jump squats and straight-legged deadlifts. I was quite surprised however when the lights went off in the gym and I was standing in the dark, balancing the bar on my back...

TODAY'S WEIGHTS

Warm-up
5 Standing long jump
5 Standing triple jump
3 Three step triple jump
6 five step triple jump
Weights--
Jump squats 10x2@155lb's
Straight-legged deadlifts 5x5@155lb's

Today was an ab day, nothing more. As you can tell my mind is elsewhere. I am also heavy, 168.6lb's.

TODAY'S WORKOUT

300 Abs
Static stretching

Today was a pretty hard day, especially in the weight room, I'm glad next week is a down week. The workout on the track was pretty standard, a warm-up and a few plyometrics. We ended off today with 3 five step triple jumps. I really wanted to do more but in hindsight I'm glad I didn't. The distances were 11.73m, 11.73m, 11.69m with a very poor landing. They felt very short, I feel like I should be over 12. Overall my ankle felt pretty good, it's a little sore now but I'll make sure I ice it as soon as I get home.
I may take tomorrow off and do my core circuit on Saturday instead of Friday to recover from today.

TODAY'S WORKOUT

Warm-up
3x8 depth jumps
5x6 tuck jumps
3x5 bounds
3x5 hops each side (light on right side)
3x5 step triple jump (11.73m, 11.73m, 11.69m)
Weights--
Hang cleans-3x5@185lb's, 2x5@190lb's
Deadlifts-2x5@275lb's, 1x5@280lb's, 1x5@295lb's, 1x5@300lb's

The quickest workout in a while, just a simple speed endurance workout 3x2x150m. I don't know what else can be said--my ankle was a little sore but it definitely isn't getting any worst.
   Ahh I just remembered I also did 6 standing triple jumps just to see how I was feeling. They felt better than last week but still not great.

   My ankle wasn't sore today which is a good sign but I didn't really do anything that WOULD make it sore. No jumping today or for a while. After warming up I did 3x10m, 3x20m, 3x30m, flying 3x50m. They felt relatively quick, but there still feels like there is a lot of work left to do. My stride frequency felt good but I was having trouble transitioning out of the drive face. The Dalplex was closed today beause of exams so I was forced to do weights at home this evening. I can't believe it used to be routine to squat with a 20lb bar. Hopefully it won't be something I make a habit of.
 

TODAY'S WORKOUT

Warm-up
3x10m (~1.64s ht)
3x20m (~2.88s ht)
3x30m (~4.04s ht)
3x50m
Weights--
Squats-5x5@260lb's (20lb bar)
Dumbell press 3x8@45lb's
Rows 3x8@45lb's

It hasn't been a great day overall, the fleeting signs of my ankle healing over the last few weeks seems to become undone the instant I try to use it. This morning I went to the weight-room for 300 ab movements and afterwards I went to the track. My ankle didn't hurt at all while running but felt like it was going to collapse when I tried to do a couple standing triple jumps

TODAY'S WORKOUT

Light jog
Ab circuit (300 movements)
15 minutes static stretching
warmup+3x50m@75%
3x60m@80% (smooth)
6 long jump pop-ups
6 standing triple jumps (felt terrible and the distance was also quite meek)

A pretty good day overall, it was the first "real practice" of the season outdoors. It was pretty mellow overall, just a couple of hand-time flying/static 30m's and short runways. It was a warm day for this time of year but still a little cold, it was 12 degrees in the afternoon and probably like 8-10 at practice. My warm-up was cut a little shorter than I would have liked but the runs still felt fairly quick. I think of the three static runs my fastest was 4.16s (into a very strong wind ~2-4m/s). My fastest flying time was 3.20s with the wind. There's still a lot of work to do but for a cold spring evening I'm happy with it. My ankle didn't hurt but I feel like if I jumped in for a few triple jumps it would have.

TODAY'S WORKOUT

400m jog
Warm-up
3xstatic 30m (hand-timed: 4.19s, 4.24s, 4.16s)
3xflying 30m (hand-timed: 3.44s, 3.50s into wind, 3.20s with wind)
6x2 13 stride approaches+pop up

Weights--
Squats-3x5@279lb's, 1x5@290lb(cheated on last rep)
Staight-legged deadlifts-4x5@155lb's
Back-extensions-4x8@33lb's (hold for 2 seconds)
5 minutes static stretching

Today was a good workout I guess, a fairly quick warm-up followed by a pair of circuits and a couple plyos. Weights were really interesting, being my first time doing hang-cleans with any "real" weight. After four brutalizing sets at 185lb's (I wasn't exactly catching it cleanly) I tried to do a set of full cleans at 205lb's and to my surprise I couldn't even catch one! The thought of "failing" consumed me until after I did four sets of deadlifts (with a 30lb pb). I went back and did a set of cleans at 206lb's. Now I can go to bed happy.

TODAY'S WORKOUT

Warm-up (ankle pretty sore)
2xCircuit--
15 burpees
15m single leg hops
15 crunches/15 pushups
15m single leg hops
15 wall touches/V-sits
3 long jump pop-up's
15 tuck jumps
15m squat hops (second circuit only)

2xStair circuit--
3xstanding jumps
3xrunning jumps
3xrunning triple jumps (cut short on second circuit do to ankle pain)

10 drop jumps
10 depth jumps
5x5 bounds

Weights--
Hang-cleans-4x5@185lb's
Power-cleans-1x3@206lb's
Deadlifts-1x5@250lb's, 1x5@260lb's, 1x5@270lb's, 1x5@280lb's
Narrow-grip benchpress- 2x5@140, 2x5@145lb's (1 negative rep)

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I don't know how today went, I split my workout in half again, as I have been doing on Wednesdays. I did a quick warm-up and a few weights that I didn't get to last night this morning and in the afternoon I did some short approach jumps along with 150's at the end. My ankle was pretty sore jumping or at least I think it was, I still can't tell if it actually is as bad as it feels or if it's partially in my imagination.

TODAY'S WORKOUT
Warm-up
4x10 single-armed rows@40lb's
4x10 leg curls@112lb's
4x8 back extensions@35lb's
Cool down

Warm-up
3xStanding long jump
3xStanding triple jump
3xThree step triple jump (painful)
2xFive step triple jump (second one less painful)
6x120m@80%
Cool down

All in all a pretty good day, I'm pleased with how it went. Today marks the start of the last week of general prep (thank God) I'm getting tired of all these circuits; it's not so much that they are difficult as they are mentally exhausting. Today we did three circuits, followed by med-balls and ending off with weights. I started my first set off squats at 275lb's and went up to 285lb's for the second set. It felt too heavy but after squating 280lb's on the third I went back up to 285lb's on the last set and finished strong.
My ankle was a little sore but better than it has been.

TODAY'S WORKOUT

Warm-up (6x40m included)
3xCircuit--
15 burpees (20 on the third set)
10m Single leg hops
15 pushups/situps
10m single leg ankle hops
15 wall touches/15 V-sits
3 long jump pop-ups
1 minute wall sit (1:30 on the last set)
10m squat-hops
80m sprint (ankle was sore so went light)
Med-ball circuit-- 8kg
2x10 back throws
2x10 front throws
2x10 press ups
1x10 hammer throws (both sides)
1x10 seated twists (both sides)
Weights--
Squats-1x5@275lb's, 1x10@280lb's, 2x10@285lb's
Incline dumbbell press-4x10@40lb's

I was a little bit sore when I woke up this morning, hamstrings mostly but not as sore as I am most Monday's. I most admit, my workout today was pretty lethargic. I went through the motions but my head wasn't in it. I guess it's a good day to be distracted, on a core day, it makes the time go by quicker.
My ankle is kind of sore, I don't know if I could jump off of it or not right now. I just want it to heal as quick as possible.

TODAY'S WORKOUT

Warm-up+3x40m@80%
3x10 back throws@7kg
3x10 front throws@7kg
4x15 push presses@8kg
240 core movements
10 minutes static stretching
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I thought that after working for 18 hours in the last two days I would be too tired to move let alone go to practice. I got off at 5:00pm and drove straight to the Dalplex and got in a pretty solid workout. I started off with a fairly lengthy warmup, working on heating up my ankle joint. It felt a lot better than I thought it would. Next came circuits and hill runs, both feeling good. Then finally medball work and weights. All-in-all a good practice for a slow day.

TODAY'S WORKOUT

Warm-up
Circuitx2--
15 burpees
Pop ups
15 situps/puships
Squat hops
15 wall touches/V-sits
Pop ups
15 tuck jumps
Crab walk
80m sprint

Hill runs-80mx4
Medballs--
Back throws 2x12
Side throws 2x12
Front throws 2x12
Seated twists 2x12

Squats 1x5@254lb's, 2x5@267lb's, 1x10@278lb's
Straight-legged deadlifts 4x5@146lb's (fast)

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Even when I woke up this morning my ankle was sore and it only got worst through the day. It feels a little better now that I've taken my shoes off but I don't think that I would be able to jump on it--if I could I wouldn't go very far... Today was a quick workout, I jogged a pair of laps and did some light skipping to try to loosen up to little avail. Med-ball throws went marginally better, I was able to do them but I didn't get much power on them. The ab circuit was the same as always, boring but something that has to be done.

TODAY'S WORKOUT

Very quick warm-up
Med-ball throws (shut down early)- 13 back throws, 13 front throws
Ab circuit (180 movements)
Cool down
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