I felt terrible today, as I have for quite some time. I just find that recently I have no energy and all I want to do is lie down. Maybe it's a dietary thing, a deficient of a vital mineral or vitamin or maybe it's just neuro-fatigue from a whole season of training. I took today pretty much off and I'm going to aim for ten hours of sleep tonight in hopes of regaining my vitality.

TODAY'S WORKOUT
Light 1km jog
Twisting Incline leg raises 3x10
Seated twists 3x10@33lb's
Pull-ups 4x5

I didn't feel to great at practice today, I'm not really sore but I just felt terrible. I don't know how to explain it other than I felt distant, as if I was just going through the motions--there's definitely still some CNS fatigue from this weekend which is kind of surprising considering I only took six jumps that weren't all that far. Oh well, hopefully tomorrow is better, it will be a pretty light day so I can recover for Thursday's workout. As long as I'm in top shape for the weekend after next that's all that matters.

TODAY'S WORKOUT
Warm-up
3x35m
Flying 25m x3
Weights--
Squats 1x3@315lb's, 2x3@325lb's
Glute-hamstring raises 3x5

I didn't feel great today but I did as much as I could without pushing it too hard. I did the usual routine of hurdles and core. My body is sore in a couple different places but the main area is around my hips and quads. It feels much the same as it does after every meet, just a general soreness that lasts 1-3 days. I'm hoping that I feel good by tomorrow so I can get a decent speed workout in and go a little bit heavier in the weight-room than I have been in the last little while.
   I'm still rattled from yesterday but I'm trying to make peace with it. I have been very bipolar today, flipping back and forth from excited to incredibly nervous--such is my dispossession. I need to learn to take everything in stride and not get too high when things are going well or too low when they are not. Nationals are in twelve more days and just because I had one bad performance doesn't mean that I won't do better. Even if I don't I will then have four months to tear everything down and rebuild from scratch which I feel I desperately need. I think that the key to doing well is going to be staying lose and just having fun with it, if I put too much pressure on myself again and chase numbers I will never do well. In the long run it is just another stepping stone on that way to my ultimate goal. If I jumped 14.40m or even 14.50m I would be pumped out of my mind but to at the end of my career I definitely don't want to look back and see I peaked at 48 feet. It's just a stepping stone on the way to bigger things.

TODAY'S WORKOUT

Light 1km jog
Leg swings
Light dynamic stretching
30 minutes hurdle mobility
Incline leg-raises 3x8
Leg raises 3x8@20lb's
Oblique crunches 3x8@60lb's
Abdominal pull-downs 3x8@170lb's, 2x8@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Myofascial release

I'm not quite sure what happened today, I felt pretty good up until the end of my warm-up but I capped it off with a quite embarrassing performance--a measly 13.82m. It's funny, when I jumped 13.84m in Winnipeg last summer and get third at juniors I was estatic but today... Different story. I tend to get rattled easily unfortunately, as hard as it's going to be I'm going to have to take a step back and get over this. I have thirteen days until nationals.
I think that I over planned, I micro-managed every detail of my life for the past week in order to pb but I think I put too much pressure on myself. I thought I would be able to harness all the nervous energy that I was harboring and use it as motivation--the exact opposite occurred, I collapsed.
After things didn't start off well I hit the wall, the point where every thought was a negative one and I was quite flustered. I had no speed on the runway which I don't think was a physiological problem since I felt good warming up--something was just off. I defeated myself, it has not been a good day.

Jump 1- 12.90m: I had to bail this one, it just felt like two vertical impulses and I didn't take a jump phase. I slammed down very hard and felt a large vibration through my body. I'm not quite sure what happened.

Jump 2- Fault-- I don't know how far it was, I thought for sure that it was over 14m but now I'm not too sure. It felt a bit better but nothing special.

Jump 3- 13.81m-- the board was the main issue here, I was about ten centimeters from the board (by board I mean tape) would have been over 14... WOULD but wasn't, wouldn't have been a pb anyway.

Jump 4- 13.66m--this is officially where things went from bad to worse. I almost laughed at the distance when I saw it, it was 12cm lower then any other jump this season. I got pretty rattled. I think speed was the problem.

Jump 5-13.77m-- I was seeing red, I couldn't believe how badly I was jumping. Mentally I was gone, I had absolutely no focus... All I could think about was how unbelievable the series had been, There was nothing left.

Jump 6-13.82m-- I didn't stick around to even hear the distance I was so angry and flustered. It clearly wasn't a good jump. I came in a little faster but still not as I had been at the last competition I was in.

An all around bad day--hopefully Winnipeg will go as well as it did this summer... I can't haandle another day like today.

I feel like I have spent my entire week waiting for this moment--not to compete tomorrow but to sit in the hotel the night before, worrying, stressing over how the next day is going to go. I feel superb and my weight is 0.5lb's less than the last time I competed. I am going to bed in about half an hour (8:00pm) and will be waking up again at around 5:00am. From 5:00am to about 7:00am I am going to eat a small breakfast, shower, eat, stretch a little a get in "the zone". At 7:00am I am going to call a taxi to take me to the track and when I arrive (assuming around 7:30am) I'll have a little over an hour before I start my warm-up around 8:45am. At 8:00pm I jump.
   As you can tell I like to have things planned out beforehand so nothing goes wrong. The thing is there's a lot that can't be accounted for--for example, strains, tears, delays. I heard that the facility was pretty cold today during DAY 1 of the meet so I will wear lots of clothing. This is my favorite track to jump at and I will be jumping at the same time I set my last pb at six weeks ago.
   I really want to focus on driving through the beginning of the runway and staying low on the hop. I don't feel any huge technical changes are needed at the moment but at the last meet I was having trouble controlling top speed off of the hop phase but now that I know what it feels like I'm hoping that focusing on a low hop and active recovery will be enough to carry me through the rest of the jump. It's funny, the difference between a great jump and an alright jump will only be a couple of centimeters, less than the width of the board. If I can hit my mark dead-on it's all over, no question. I'm hoping that it won't be like the last meet where there seemed to be some sporadic change of about 25cm. There should be about 6 jumpers which should allow at least some time between jumps so fatigue shouldn't be a factor.
   I like to break down this weekend into a series of checkpoints which I would like to clear. The more I hit the better:

   14.26m is the AUS record, two centimeters below my personal best so at the very least I would like to hit this.
   14.33m is the facility record, five centimeters over my pb.
   14.36m is the provincial record would be nice to hold. I set the junior record in December so it would be nice to hit the senior one too.
   14.38m is the Dalhousie record which has been a goal since I started at Dal.
   14.40m was my goal coming into the season, it now seems very realistic.
   14.50m was my goal for this summer is would be nice to hit it early.
   14.51m is the top seed in the CIS right now, I would love to take over the number one seed going in. It would be a huge confidence boost. When I got bronze at juniors over the summer I was the number five seed coming in.
 
Time for a big one!

I feel pretty good overall, I'm leaving for Moncton in the morning. Everything feels as it should but I'm finding that  I am pretty nervous. I feel like I have spent to long preparing for this weekend and it has been so long since I last competed that if I don't do well... I won't really know where to go to next. I can't imagine why I wouldn't do well, I should physically be at my peak. I guess only time will tell. Tomorrow is pretty much just a travel day.
   The results from Ontario and CanWest will be out tomorrow night but I have decided not to look at them until after I jump Sunday morning. I want to assume that everybody else in the country had a huge pb otherwise I know I will be thinking about it while I'm jumping.

TODAY'S WORKOUT
1km jog
Leg swings
Incline leg-raises 3x8
Leg-raises 3x8@20lb's
Oblique crunches 3x8@60lb's
Abdominal pull-downs 3x8@170lb's, 2x8@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med ball twists 1x10@6kg
Lunge-position med ball twists 1x10@6kg
Sitting med ball twists 1x10@6kg
Twisting incline-leg raises 3x8
Seated twists 3x8@33lb's

I didn't feel spectacular today but I think that was mostly because my energy was low. I think I was expecting to feel perfect today but it's better that I didn't, I want to feel "perfect" three days from now. I think once I take tomorrow light and take Saturday off I will feel much better. A pb is quickly approaching.
   This morning I weighed in at 159.6lb's, right where I want to be three days out.

TODAY'S WORKOUT
Warm-up
Standing bounds 3x5
Three step bounds 5x6
Standing stair jumps x4
Running stair jumps x3
Triple stair jumps x3
Weights--
Hang snatch 4x2@135lb's
Jerks 3x2@155lb's

I felt a little flatter today than I was expecting but I guess that's not really a surprise--I've said it before and I'll more than likely say it again--I don't think I've ever had a speed endurance work-out that I've walked away from thinking that I felt great. It's not that I felt bad today, it was a really quick workout, it's just that I didn't feel spectacularly speedy.
   I weighed in this morning at 160.4lb's which brings me pretty close to my goal weight. At the very heaviest I want to be 159.0lb's when I compete this weekend, I'm expecting to be slightly lower.

TODAY'S WORKOUT

Morning--
Static stretching
Myofascial release

Evening--
Warm-up
2x3x100m@70%
Static stretching

I think today was the fastest I have ever felt which is exactly the way I want to feel five days out from a competition. When I was warming up I felt so-so, my shin is still bothering me a little but as soon as I put my spikes on I felt like a completely different person. Big things will definitely happen as look as I stick to the plan and nothing extraordinary goes wrong.
   I weighed in at 161.4lb's this morning which is heading in the right direction, another 2-3 pounds and I'll be right where I need to be, I'm expecting a small drop tomorrow which will probably put me around 161.0lbs. Tomorrow is going to be a pretty light day, probably 2x3x100m very light and a lot of mobility stuff, it will depend on how my shin and hamstring feel.
   Weights were pretty light tonight but explosive, I decided to do cleans instead of squats because I find there is usually some DOMS after squatting even when I go not too intense.

TODAY'S WORKOUT
Warm-up
2x35m
Flying 25m x2
Weights--
Hang cleans 1x2@201lb's, 1x2@206lb's
Glute-hamstring raises 3x5

I broke today's workout into two parts which I kind of liked, normally I find I rush through weights on Monday's and Friday's because I have trouble staying attentive for 2-3 hours following the same repetitive routine but this really helped to stay focused. I did a short warm-up, hurdle mobility and some static stretching in the morning and then came back to do core in the evening. The shin splint that has been bothering me for the past week or so felt better today but I made a point of staying off of it as much as possible. I had a little bit of pain in my left knee but I think it may just be some phantom injury from yesterday's practice that appears to have gone away already.
   I feel as though everything is falling into place, yesterday I weighted in at 164.8lb's, today I am 162.8lb's which is slightly higher than I would like but I'm expecting to be in the 161's tomorrow. I still have six days to taper--I'm not doing anything extreme this time, just cutting things out as they need to be eliminated (to stay vague).
   My mind keeps wandering towards the post-season where everything gets torn down and rebuilt, I already have a pretty good idea of what I want to accomplish this Spring but I haven't sat down yet to work out the details. I want to stay focused for the next three weeks before I do so, I don't want to be distracted. I'm excited though, as long as I can stay healthy the near and distant future is promising.

TODAY'S WORKOUT

Morning
Warm-up
45 minutes hurdle mobility
Static flexibility

Evening
Incline leg raises 3x8
Leg raises 3x8@20lb's
Oblique crunches 3x8@60lb's (Each side)
Abdominal pull-downs 3x8@170lb's, 2x8@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Twisting incline leg-raises 3x8
Standing plate-twists 3x8@33lb's
Pull-ups 4x5
Static stretching

I can definitely feel the effects of cutting the workload down in the weight room. I felt much stronger jumping today than I have in a long time. When I was doing short approach bounds I felt like I was getting a lot of air time--enough so that while I was in the air I had enough time to think "I should be on the ground right now". I am feeling very confident about next weekend, I think that I will pb for sure, everything is starting to come together.
The only real negative today was the shin splint on my left leg was kind of sore but I taped it and it felt a little better. The origin of my right hamstring was a little sore as well but it has been sore for a while, not really affecting anything. I'm getting excited..

TODAY'S WORKOUT

Warm-up
Runways 2x3
Three step bounds 1x5
Five step bounds 4x5
Seven step bounds 1x5
*Rhythmic 9 step triple jump x4
Weights--
Hang snatch 5x2@135lb's
Explosive bench press 5x2@95lb's

*About 3/4 speed, concentrating on smooth, even strides

After taking today as a recovery day I'm feeling ready to go for next Sunday, the only part of my body that seems to be bothering me is my left shin and after icing for most of the day I think it will be fine come go time. I'm excited to jump but mostly nervous. I keep second guessing myself and what I have learned over the course of the past 6 months. I'm stronger than ever and ready to jump farther than any before. After next week 14.40m will sound like a joke and from February 27 onward that's exactly what it will be.

I feel as though my CNS is recovered and ready to go for next weekend. However there are a few parts of my body that are still sore which need a few more days. I'm hoping my shin splints go away by Sunday and my right hamstring is also bothersome--but if I remember correctly it was bothersome before the last meet too. I feel as though things are coming together as they should.

TODAY'S WORKOUT

Morning
Static stretching
Myofascial release

Afternoon
Warm-up
Incline leg-raises 3x8
Leg raises 3x8@20lb's
Seated twists 2x3x8@33lb's
Standing med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Back throws 2x5@6kg
Front-throws 2x5@6kg
Twisting incline twists 3x8
Abdominal pull-downs 3x8@170lb's, 2x8@180lb's, 1x5@190lb's, 1x5@200lb's
Static stretching
Myofascial release

I wasn't feeling the best today so I kept things pretty light. I won't be jumping this weekend so there is an extra week to prepare. I had a pretty sore shin splint again today which was fairly debilitating. I thought that my CNS might have been a little bit burned out but I felt pretty good in the weight room so I think it's just generally soreness from putting in so much work recently. I'm hoping to feel better by Sunday so I can really focus during the last technical session of the season.
   I'm pretty nervous to jump again, I have pb'd at all three meets I have jumped in this season, I feel as though I raised the bar for myself. 14.40m is the goal, I think that it is obtainable. If I can jump it in the next two meets I can be completely content with how the season went no matter what else happens.

TODAY'S WORKOUT

Warm-up
Stair jumps x3
Running stair jumps x3
Triple stair jumps x3
Depth jumps 2x5
Static bound 5x6
Running bounds 3x6
Weights--
Hang-cleans 5x2@205lb's
Jerks 3x3@155lb's

Well I took today really light, I wasn't sure if I was even going to do the workout but after I warmed up I was feeling well enough. I have a shin splint on the left side that seems to be a bother but it's never the type of injury that is serious. Hopefully it will feel better for this weekend.

TODAY'S WORKOUT
Warm-up
2x3x100m
Static stretching
myofascial release

I found out today that I will have the opportunity to jump this Saturday in Halifax. My expectations are low since I wasn't expecting to have to taper but who knows, maybe I'll be fresh from five weeks free of competition. If I could get one big jump in than it would really take the pressure off.
   I think I'm just going to do a mini two day taper before the meet since I am competing the next week too with higher expectations. Training for the rest of the week will be pretty light as it was today.

TODAY'S WORKOUT
Warm-up
2x2x30m
Weights--
Squats 3x3@245lb's
Glute-hamstring raises 3x5

I only consumed 320g of carbs today (which is low for me) so I didn't feel overly energetic but to be honest I didn't feel as bad as I thought I would. It didn't seem like I did much but what I did do was monotonous so it took quite a while. I'm feeling good for Atlantic's in two weeks.

TODAY'S WORKOUT

Warm-up
45 minutes of hurdle mobility
Incline leg raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 4x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Standing twists 1x10@33lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Twisting incline leg-raises 3x10
Seated twists 3x10@33lb's
Pull-ups 4x5
Static stretching
Myofascial release

Today was alright, each jump I took in practice felt better than the last, I was hitting mid-13's off of thirteen steps. I found that when I tried to approach the board with full speed I was collapsing and wasn't able to finish the jump. I slowed things down and went about 3/4 speed off of thirteen strides and found that I was able to balance much better. I ended on a high-note luckily. I compete in another two weeks, I am unbelievably nervous. I have pb'd at all three meets this year and a part of me wonders if the odds are against me. I can't see all the work I've put in beyond the mistakes I have made and the moments I didn't give it my all. Only time will tell.
   I had no energy left in the weight-room, I went too long without eating. Snatch was very rough, I was having trouble getting it up and I was catching lower than I would have liked.

TODAY'S WORKOUT

Warm-up
Five step bounds 2x3, 3x5
Seven step bounds 2x5
Five step triple jump x3
Jogging triple jump x2
Thirteen step triple jump x4
Weights--
Hang snatch 6x2@145lb's
Explosive bench 5x2@95lb's

Today was an off-day, I didn't do much beyond lazing about. I stretched a bit in the morning and again in the afternoon. I went for a long walk a couple times through the day. I hate not moving around, I'm looking forward to having a jumping practice tomorrow.

I always find Friday's the toughest day of the week mentally, today was no different. I find that by the end of the week I'm so sore from the past six days that I just want to get to the promised rest day that Saturday brings. I tried my best to stay focused and get through everything I needed to do. As easy as it would be to skip out or to finish early I would only be cheating myself--I would much rather wake up Saturday morning knowing that I deserve the day off opposed to feeling like I'm just being lazy. That being said, the definition of an off-day may not exactly be literal, tomorrow I work a nine hour shift and there are a couple of cool core exercises I saw in a video today that I want to try out in the morning.
I'm feeling stronger than ever, my weight is where it should be (161.2, untapered) and I am as focused as ever, I can't wait to jump on the 26th--I'm positive that I will PB. The goal is 14.40m, it has been my goal since September and it's time to make it happen.

TODAY'S WORKOUT

Warm-up
Ankle hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Backwards hops 5x10
Low bounds 5x6
Incline leg-raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's (Each side)
Abdominal pull-downs 3x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Incline twists 3x10@33lb's
Twisting incline leg raises 3x10
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg (Each side)
Myofascial release
Static Stretching

Today went very well, just what I needed as a confidence boost heading into the end of the season. I set two pb's today, in clean and jerk as well as hang-cleans. Both were very unexpected because I haven't been lifting well recently but I'll take them! I think I'm ready to jump over 14.50m. Plyos didn't feel too bad either, they have definitely been better but they were incomparable to last week. Next Thursday I plan on being much fresher so they will be a true testament of where I'm at.
   Also my hamstring is feeling much better, after icing for a long time yesterday it seem fine now, I don't think I'll have to worry about it at AUS.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x4
Running stair jumps x4
Triple stair jumps x4
Depth jumps 3x8
Hurdle hops 5x6
Bounds 5x6
Hops 2x5 (Each side)
LLRR x4
Weights--
Hang clean 1x2@206lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245lb's
Clean and Jerk 1x2@185lb's, 1x2@190lb's, 1x2@200lb's

I felt really bad today, just really flat and I wanted to be somewhat fresh for plyos tomorrow so I decided to pull the plug early--it's something I rarely do but I think it was a smart decision. After I warmed up, instead of doing 2x3x100m as planned I went straight to myofascial and stretching. I'm not as sore as I was last Wednesday but I still don't feel very bouncy,  hopefully tomorrow will be better.

TODAY'S WORKOUT

800m jog
Warm-up
Myofascial release
Static stretching

Today was a little bit frustrating, my hamstring seems to be my biggest issue right now. We did some speed testing, the last ten minutes of runways. I did four and each one got faster but they were still quite slow the fastest was 1.13s which translates to 8.84m/s speed which isn't very quick. In all fairness I feel as though I would have went faster if my hamstring wasn't bothering me. My stride pattern has definitely been thrown off. I think doing glute-ham raises on Sunday might be why they are so sore, I think it is important to keep trying to strengthen them though even if it hurts a little so I don't develop atrophy in that area.
   I also think my CNS was pretty taxed from Sunday because I felt flat in general too. Today's speed testing definitely isn't a reflection of where I'm at considering I hit 9.12m/s off 25m months ago which at the time felt slow too. As much as today weights on my mind I feel as though it may not matter in the short run, i.e. this season. When I last competed my farthest jump was not the fastest on the runway, I lost control when I brought more speed to the board which shows that speed isn't the biggest limiting factor at the moment. I'm starting to feel strong again and when I cut back the volume in the weight-room at the end of the week I think that I will start to see good things.
   I want to end this season right, the time to put it all together is now--there is no more room for error.

TODAY'S WORKOUT

Warm-up
Flying 10m x4
Weights--
Squats 2x5@315lb's, 1x5@320lb's, 1x5@330lb's (Not quite as low as they should have been)
Glute-hamstring raises 4x5

I mixed the usual core circuit up a little bit today just to keep from growing lethargic. My hamstring is pretty sore from yesterday and I'm not expecting it to get much better any time soon. My body is slowly falling apart, I need to get through five more weeks--not only must I get through them, I need to be peaked ready to jump significantly farther than I ever have before. This season can still be made or broken.

TODAY'S WORKOUT

Warm-up
Incline leg raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Hanging leg raises 3x10@20lb's
Standing med-ball throws 1x10@6kg (Each side)
Lunge-position med-ball throws 1x10@6kg (Each side)
Sitting med-ball throws 1x10@6kg (Each side)
Russian twisters 2x10@6kg
Incline twisting leg raises 3x10
Pull-ups 2x5, 2x5@20lb's
25 minutes static mobility

Today was an off day... well kind of. I went skating in the morning, a bit of active rest. It felt good to be on skates for the first time in over a year, it's like riding a bike. I feel a little gross from stuffing my face with lots of food, it was "carb day" and I took it a little bit farther than I meant to. Oh well, the water weight will go away in a day or so, it will be the last binge before CIS. Next week's carb day is going to consist of less than 3000 calories.

I felt pretty exhausted today from a hard week but I got through it and now I'm looking forward to taking tomorrow off. My back and legs are sore from going up-weight this week so hopefully I'll be feeling fresh by Sunday.

TODAY'S WORKOUT

Warm-up
Ankle hops 5x10
Backwards hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Low bounds 3x6
Incline leg raises 4x10
Leg raises 4x10@20lb's
Oblique crunches 3x10@60lb's (Each side)
Abdominal pull-downs 5x10@170lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 2x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)
Russian Twisters 4x10@6kg (Each side)
Static stretching

I was pretty sore today, Tuesday's workout took a lot out of me especially back squats. I got through everything but I didn't feel very bouncy--I was pretty flat in all accords. Weights were a little interesting, I was getting frustrated that I couldn't lift the same amount of weight I could when I was 165lb's (157.9lb's now) so I had a couple sets were I just failed completely. I was originally going to do 4x2 cleans and 3x2 jerks but it got shifted around a bit. Tomorrow I get to sleep up, I'm not going to have an alarm set--whenever I wake up I wake up. I'm actually kind of curious to see how many hours my body will feel I need, I have been getting 8.5+ hours everyday this week but I still feel I need one killer night sleep to reset my body.
   I'm mentally pretty exhausted but I'm going to try to finish the week strong tomorrow with a solid core workout. If I can get through it I'll be able to rest easy knowing that I have put in all the work I could have this week. I'm on my way to 14.50m, I just got to keep on this path.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x4
Running stair jumps x4
Triple stair jumps x5
Hurdle hops 6x5
Depth jumps 5x8
Bounds 2x5
LLLRL X2
Weights--
Hang cleans 1x3@205lb's, 2x2@225lb's 1x2@225lb's(fail, fail), 2x2@201lb's (very explosive)
Clean and Jerk 1x2@185lb's (fail, good, good), 1x2@190lb's (fail fail), 1x2@190lb's (good, good)

I feel as though just not doing cleans heavy for the better part of the month is part of the reason for the decline, technically I didn't feel like I was getting a good set up.

I spent much of my free time today trying to figure out exactly what is wrong with my stride, after a lot of video analysis I eventually came to a conclusion that my foot contacts are slightly too far in front of my body. This causes a breaking motion after each stride and causes my hamstrings to pull my body over my foot before my primary movers can push the ground away. I tried to work on that at practice tonight, I think if I stay focus and tried to work on it constantly I should see some improvement.
   Much of my body is sore from yesterday's workout.

TODAY'S WORKOUT

Warm-up
2x3x100m
Myofascial release
Static stretching
Ultrasound
Ice