I didn't get a good warm-up in, I was kind of lethargic and flat but once I started the workout I was fine... Holy hell I am slow though. I haven't really done much speed work over the past year because of my hamstring injuries and it really shows. I think speed is where I'm going to make the quickest gains next season.
Tomorrow is a rest day, unfortunately I work so I won't be able to do much for recovery. Sunday will be a technical practice, 9-13 steps depending how my body feels.


TODAY'S WORKOUT
400m jog
Light warm-up
Dynamic mobility
Acels 3x10m, 3x20m
Flying 10m x3
Weights--
Hang clean 4x3@205lb's
Jerks 3x3@155lb's
Light stretching