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Monday, June 11, 2012
Today was a really nice day, about 20 degrees and sunny. I went to the track this morning and did some dynamic mobility and mock runways in flats (low intensity), I physically feel good, I'm a little flat from being low carb but when I spike carbs on Friday I should have more available energy.
Went to the gym in the evening to do the usual med-ball routine, core and light stretching, feeling pretty good.
TODAY'S WOKROUT
Morning--
400m jog
Warm-up
Dynamic mobility
Leg swings
Light runways x5
Walking visualization x5
Cool down
Evening--
300m jog
Leg swings
Back throws 2x5@6kg
Front throws 2x5@6kg
Hammer releases 2x5@6kg
Standing med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Incline leg raises 3x10
Oblique crunches 3x10@65kg
Abdominal pull-downs 3x10@170lb's
Seated twists 3x10@33lb's
Twisting hanging leg raises 3x8
Light stretching
Went to the gym in the evening to do the usual med-ball routine, core and light stretching, feeling pretty good.
TODAY'S WOKROUT
Morning--
400m jog
Warm-up
Dynamic mobility
Leg swings
Light runways x5
Walking visualization x5
Cool down
Evening--
300m jog
Leg swings
Back throws 2x5@6kg
Front throws 2x5@6kg
Hammer releases 2x5@6kg
Standing med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Incline leg raises 3x10
Oblique crunches 3x10@65kg
Abdominal pull-downs 3x10@170lb's
Seated twists 3x10@33lb's
Twisting hanging leg raises 3x8
Light stretching
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Personal Bests
Triple Jump Outdoor: 14.38m(47'2ft)(w)-06.23.12
**********************************************
Triple Jump Indoor: 14.28m(46'10ft)-01.14.12
![](http://2.bp.blogspot.com/-yFPa9UPgecs/T16pMrvvLbI/AAAAAAAAA98/Xsg_cReOUS0/s1600/progress2.jpg)
Canadian Junior Championships 2011
![Canadian Junior Championships 2011](http://3.bp.blogspot.com/-f-dPYe0a9bI/Thye7zLFLSI/AAAAAAAAAeU/z5oa7THR_Zg/s1600/ghkgh.jpg)
Third place 13.84m
About Me
Age: 20
Birthday: September 10 1992
High School: Prince Andrew High (2007-2010)
College: Dalhousie University (2010-present)
Hometown: Dartmouth, Nova Scotia
Height: 6'0"
Weight: 160lb's
Personal Role Model: Roger Maris
![](http://3.bp.blogspot.com/-J8hIDYm2sk8/TZFKrUQ2lNI/AAAAAAAAAa4/lAYzoGIN9Qw/s249/9-10.jpg)
![](http://2.bp.blogspot.com/-rGX4MohPA4o/TZFNT-CLnWI/AAAAAAAAAbQ/99xHoXD0ktI/s249/hjgjh.jpg)
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