Today was a combination of two workouts, I started off with some speed endurance and did the weights I was going to do yesterday. The power clean is down a little bit, it would be nice to be able to do 265 for reps by the end of January but that's not the primary goal, the goal is to jump 15.00 (first getting back to where I was pre-knee injury). I'm starting to feel like an athlete again, not just like someone who is living day to day in the gym as I was for a while. My wrist is still bothering me a bit which was the limiting factor on the cleans

800m jog
Warm-up
Dynamic mobility
2x3x150m
1x3@100m
Power cleans 3x2@225lb's, 2x2@235lb's, 1x2@245lb's (ox)
Good mornings 5x8@135lb's
Standing barbell plate twists 3x5@25lb's
Decline led raises 3x10
Knee rehab
Mobility

Off day, sleep schedule is a little backwards at the moment so rest seemed more important than trying to half-ass a session.

My knee felt really good today, it didn't start to get sure to the very end of the workout and even then it was more of just an awareness--a gentle reminder that I have knee issues. Looking forward to switching gears after Christmas and getting back to regular training.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m (4.11, 4.03, 3.02, 4.04)
Three step bounds 5x6
Standing hops 3x5
Three step hops 5x5
First phase pass 3x3
Drop jumps (4th box) 3x5
Depth jump+slj 5x3
Hang snatch 6x3@145 fast
Jump squats 3x3@115, 3x3@135
Mobility

I had no pain at all today, but it may have due to having an extra off day this week. I have been pretty lazy of the last few days so it took a while to just get "unstiff" and warm-up.

Extra recovery day

Knee was feeling better today, I managed to do plyos without pain. They felt risky but they didn't hurt. I feel like my knee is getting better slowly but it is still a long process. If I can do five consecutive standing hops from a stand at 100% effort without pain then I am going to move towards doing them in spikes. 

800m jog
Warm-up
Dynamic mobility
2x2x200m strides
2x3x150m strides
Physio
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Mobility

Completely off day, feeling really run down from a lack of sleep recently and my knee is pretty sore, definitely worth it.

Knee got a little sore near the near the end of the workout... I haven't lost range of motion which is a plus but it is still a little discouraging.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels (4.07, 3.99, 4.01)
Bounds 5x6
LLRR x2
Drop jumps (4th box) x2x10
Deoth jumps (3rd box) 3x5
Box jumps 3x5
Hang snatch 6x3@145lb's
Mobility

Off! I went for a 30m skate in the evening but besides that I was working on a few assignments for class. Also I went about 40 hours without sleeping so I am going to hibernate today

800m jog
Warm-up
Dynamics mobility
5x30m acels (flats)
Bounds (standing) 5x6
LLRR X2 (each side)
Box jumps 5x5
Depth jumps 3x5 low
Cleans 5x3@225
Tempo squats 3x10@165

Pretty light day, feeling really rundown from yesterdays workout so I just wanted to focus on getting to tomorrow in one piece so I can hopefully continue to test my knee. It was a little sore today but it might have, likely was, just from the friction massage at physio. Hopefully I am feeling a little better tomorrow.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x200m, 2x3x100m temp
20 minute hurdle mobility
Physio
Mobiltiy

I may have done too much today but my knee was feeling really good and I wanted to press the envelope a bit. I am going to more carefully record all plyometric volume from now on to track what my knee can and can't do.

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
3x100m strides
Ankling circuit x5
Hops 3x5
Bounds 5x6
Hurdle hops 5x5
Pop-ups 3x5
Box jumps 5x5
Single legged depth jumps 3x3
Squats 1x6@255lb's, 3x6@275lb's, 1x6@295lb's, 1x6@315lb's
Romanian deadlifts 3x8@255lb's
Mobility

Recovery day, very little done--very tired and run down so kept everything minimal.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hurdle mobility
Abdominal pull-downs 3x10@200lb's
Mobility
Physio

Pretty light day, a little bit of speed endurance and general strength work

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x3x150m
Good mornings 3x10@155lb's
Romanian deadlifts 3x10@185lb's
Decline leg raises 3x10
Med ball twists 3x10@20lb's
Hurdle mobiltiy
Physio

TODAY'S WORKOUT

800m jog
3x100m strides
Ankling circuit x3
Bounds 3x6
Box jumps 3x8
Low single legged drop jumps 3x5
Step ups 5x5
Squats 3x8@185
Romanian Deadlifts 3x8@225
Mobility

Off day!

Pretty short session tonight but first plyo workout in the rehab stint. Knee range of motion is coming along, but still really tender warming up and locking it out.

TODAY'S WORKOUT
800m jog
Warm-up
Ankling circuit x3
Standing hops 3x8 (right)
Box jumps 3x8
Stand-ups 3x3
Step ups 3x8@135lb's
Mobility
Physio

Pretty easy day, tempo and not much else. My right knee is a little sore above the patellar, probably from running on the Dalplex track (tight turns) but it isn't too bad. My left knee seems to be coming along.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
2x2x200m
2x3x150m
Mobility
Physio

Squatted heavish today... Well not that heavy but heavier than the tempo squats I have been doing. I went up to 245 which is about 60% of my max for 3x8. It was a little challenging but not difficult. Strength is definitely not a limiting factor at the moment. I still can't olympic lift because of my wrist but I'm execting that will come along soon too.

TODAY'S WORKOUT
Light bike ride
Hang snatch 6x3@145lb's (fast) no catch because of wrist
Speed squats 3x5@135lb's
Tempo squats 1x10@185lb's, 1x10@205lb's, 1x10@225lb's, 3x8@245lb's
Hurdle mobility
Step ups 3x8@135lb's
Physio
Mobility

Today was a pretty light day, the focus was on speed endurance--fitness to get me through my rehab stint. I feel like I'm starting to get range of motion in my knee but there is still pain in terminal extension as well as inflammation at the end of most sessions.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x2x200m
2x3x150m
Hanging leg raises 3x10
Abdominal pull-downs 3x10@200lb's
Med-ball twists 3x10@20lb's
Mobility
Physio

I miss jumping, I miss not having something to move towards. I feel a little bit lost, as if I have lost a piece of my identity. I really hope that I recover and am able to pick up from where I left off from about a year and a half ago but I have become really pessimistic since the injury. I want to skip ahead to the happy ending--I want to get healthy and get to do what I love again,

TODAY'S WORKOUT
800m jog
Warm-up
2x3x150m strides
Hurdle mobility
Squats 3x8@185lb's (Tempo)
Good mornings 3x8@135lb's
Romanian deadlifts 3x8@255lb's
Physio
Mobility

I really want to start jumping again but my knee feels pretty constant. There are good days and bad days but it is always an issue. I want to be 100% before I try to push the envelope, it's really hard to measure progress.

TODAY'S WORKOUT
Light bike ride
Step ups 2x8@185lb's, 1x8@205lb's, 1x8@225lb's
Tempo squats 3x8@175lb's
Romanian deadlifts 3x8@245lb's
Physio

Today was a completely off day. 

The gym is now closed sporadically due to exams taking over the gym space. The varisty room will become "home" over the next couple of weeks. 

TODAY'S WORKOUT
800m jog
warm-up
Dynamic mobility
2x4x150m
Mobility
Physio
Abdominal pull-downs 3x10

10 minute jog
Romanian deadlift 3x8@55
Squats 3x10@265 (tempo)
Split squats 3x5@155
Hurdle mobility
Mobility
Physio

Warm-up
Dynamic mobility
800m jog
2x2@200m strides
2x3x150m strides
Mobility
Physio

10 minute jog

TODAY'S WORKOUT
Warm-up
Dynamic mobility
5x30m strides
Squats 3x10@165 (tempo)
Romanian deadlifts 3x8@205
Split squats 3x5@155
Physio

Off day

Knee was feeling a little more stabile today. It's all about taking baby steps and not trying to rush into anything. I'm glad my wrist is sprained too because it pretty much keeps me away from the weight room anyway.

TODAY'S WORKOUT
20 minute bike ride
Hurdle mobility
Tempo squats 3x10@135lb's
Split squats 3x10@135
Good mornings 3x8@135lb's
Physio exercises
Physio

TODAY'S WORKOUT
Warm-up
800m jog
Dynamic mobility
10x100m strides
Hurdle mobility
Squats 3x10@135lb's
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Mobility

I got into physio today for the first time since January. My insurance has already been maxed out so I have been avoiding it as much as possible. It feels good to get a second opinion on my knee and have a few strengthening exercises to do.


TODAY'S WORKOUT
10 minute jog
Hurdle mobility
Tempo squats 3x10@145lb's
Single legged squats 3x5@145
Romanian deadlifts 3x8@185lb's
Mobililty
Physio

Pretty light, not used to lactic work, I much rather doing 1RM's in the weight room but it feels a lot gentler on my CNS, my knee is still sore but running speed endurance seems to be pretty easy on it, and allows me to keep my fitness.


TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x2x200m strides
2x3x150m strides
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Mobility


Knee: about the same, I have been so busy with school that I have been neglecting my recovery protocol for the time being

Completely off day, didn't go to the gym even once today.

Felt pretty good, definitely not used to running anything over 30m... I feel like I'm going more out of running 200m's though then I do out of doing an obsessive amount of high intensity lifting--it's an opportunity to work on smoothing out my running mechanics. Knee was pretty good, didn't feel it while running but still hurts in extension.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x150m strides
2x2x200m strides
Tempo squats 3x10@135
Bulgarian split squats 3x5@135lb's
Romanian deadlifts 3x8@185lb's
Mobility

This entire week has been pretty much off, I decided to pull the plug on the season and get back to 100% health. I'm taking six weeks to rehab my knee (possibly longer if I haven't progressed). I want to get rid of my lingering tendonitis once and for all. I am going to stick to tempo running, general strength circuits and knee rehab type squats until the New Year. This is very difficult for me, as I have never taken this much time off since I've started track when I was 14. Hopefully it will be for the best. I am going update my knee condition daily so I can track progress.

Knee: Pain when fully extended, still some pain in eccentric lowering. Begins to ache after sitting down for loing periods of time. Tender to touch at insertion point and along the side of the knee cap

Off day!

I switched things up today, more of a recovery day. I'm trying to drop weight, recover my CNS and become a  little fresher than I have been over the last few training blocks. The heavy lifting is on hold for a while.

Awful, awful meet. I have been saying this a lot over the last year but I officially think things have gotten as bad as they can possibly get. Lifting heavy 5-6 times a week is not doing my nervous system any favours and I need to put my ego aside. I have already started cutting down over the past week. At my heaviest I was 174.4lb's, weighed in at 171.6lb's this morning, although that is probably about a pound or two lower than my actual weight. I have five weeks until I jump again, I will weigh 165lb's. More than my weight, I think the biggest issue is the fatigue associated from all the weights. I will only be squatting heavy once a week and have one heavy set of cleans a week from now on. The focus between now and the end of December is on slimming down, getting faster and more explosive. I would like to at least get back up to about 13.80m and set my sights at 14.00+ in January. It's not going to happen though if I keep letting my ego get in the way and try to go hard every day. Considering that my progress has been negatively linear since my knee injury 14 months ago, my body is clearly trying to tell me something. Power cleans and ATG squats are not the answer.

Light stimulus before the meet tomorrow, nothing too intense.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Warm-up
Long jump take offs 3x3
Bounding 3x5
Power cleans 2x2@185, 2x2@205, 1x2@225
Mobility

Today was an off day, completely off besides some light mobility

First time doing parallel squats in a long time! Much heavier than they should have been! But I feel pretty good at the moment, I am trying to slim down a bit but besides that I seem to finally be getting healthier

TODAY'S WORKOUT
Warm-up
800m jog
Dynamic mobility
Squats 2x3@315lb's, 1x3@335lb's, 2x2@335lb's, 1x3@355lb's
Romanian deadlifts 1x5@225lb's, 2x5@245lb's
Single legged jumps (seated) 3x3 each side (10lb's)

Light bike ride
Hurdle mobility
Mobility

Pretty good session, sprints were slow but plyos felt decent knee wise. I'm heavier than I would like to be (173.1lb's) but I've started cutting my caloric intake, I'm hoping to get down to 165lb's by the first real meet of the season in December.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.01s, 4.02s, 3.97s, 4.01s)
Hurdle hops 3x5
Depth jumps 3x5
Long jump take offs x5
Repeat long jump take offs 3x3
High snatch pulls 5x2@185lb's
Snatch pulls 5x2@235lb's

Mentally, my mind was adrift today, I can't snatch or cleans so my whole day was impromptu. I managed to power snatch up to 165 by taping my wrist with about 50 layers of tape. Hopefully I see an improvement in the state of my wrist over the next few days... I'm dying to lift something heavy.
   But I've decided to switch gears and stop doing counterproductive things, I'm reducing the weight room volume and hopefully my body weight by about 10b's over the next couple of months too. It's time to become a triple jumper again.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Power snatch 3x2@165lb's
Snatch pulls 5x2@215lb's

High clean pulls 2x2@225, 2x2@235lb's, 1x2@245, 2x2@255lb's
Clean pulls 3x2@305lb's
Mobility

Pretty light day, didn't start my session until about 8:00pm. I am feeling pretty good but I am frustrated that I can't clean or snatch (which is pretty much all I do in the weight room). I can do clean pulls but can't catch anything.

TODAY'S WORKOUT
Clean pulls 6x2@225lb's
Jump squats 5x2@135lb's
Reverse lunges 3x5@185lb's
Hanging leg raises 3x10
Abdominal pull-downs 3x10
Mobility

Pretty good session, my knee was good but got a little sore near the end. The three steppers felt really good, five were alright but seven were uncontrollable. Will be entering a new training block tomorrow, downplaying the weightroom focus and turning towards become a triple jumper.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
SLJ x3
STJ x3
S5B x4
SLLRR X3
SRRLL X2
Three step triple x4
Five step triple x4
Seven step triple x2
Mobility

Took today completely off, feeling really tired--need a couple good night sleeps

My wrist limited my weight room capabilities :/  Pretty light, knee felt good at the beginning of practice, a little tender at the end but it's been a lot worse. Tomorrow is going to be off before I come back on Saturday to jump, Sunday will be pretty light then HOPEFULLY I'll be able to max my clean on Monday

Unexpected off day, combination of mental fatigue and worrying that I'm not deloaded enough. Hoping I can snatch tomorrow, wrist is pretty swollen but getting ROM back.

Sprained my wrist doing cleans, the rest of this week is up in the air :/ I'm still feeling pretty run down from lack of sleep so I'll see how I feel in the morning.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95
Overhead squat 2x3@135, 1x3@155
Hang snatch 4x2@155
Snatch 4x1@165, 1x1@185
Pulls 3x2@225

Warm-up
Cleans 4x1@235
Cleans 2x1@255 (Sprained wirst on second)
Clean pulls (ouch!) 3x2@305
ATG Back squats 2x3@275, 1x3@295

Off day, very short warm-up and mobility session. Feeling a little run down, school has been stealing my sleep.

TODAY'S WORKOUT
800m jog
Dynamic mobility
Warm-up
Hurdle mobility

A little flat, kneee is sore but didn't hurt too much jumping. I am really tired, need a good night's rest.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways  x4
SLJ x3
STJ x3
SLLRR x4
SLRLRL x4
Three step triple jump x5
Five step triple jump x2
Plank circuit

Pretty light day, huge deload just to keep the motor patterns. I'm feeling really rundown and tired because school's been crazy busy this week but I'm hoping to sneak it a couple extra hours of sleep over the weekend to hopefully refresh. I really want to be fresh for when I test my clean on Friday.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang Power snatch 4x2@145lb's
ATG Pause squats 3x3@225lb's
Good mornings 3x8@135
Romanian deadlifts 3x8@225lb's
Standing twists 3x6@27lb
Hanging leg raises 3x10
Mobility

First deload day. I am feeling rally tired and rundown so the weightroom stuff is going to be frustratingly light over the next week. I will be playing things by ear somewhat but basically I'm going to try to keep my lifts under 80% for the most part.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (3.98s, 3.99s, 3.95s)
Hurdle hops 6x6
Standing bounds 4x5
Power cleans 3x1@225lb's
ATG Pause squats 3x1@225lb's

Lifts are way down! Failed a 255lb clean today hahaha. I am deloading starting Friday so tomorrow is the last hard day.

TODAY'S WORKOUT
Warm-up
dynamic mobility
Power cleans 3x1@235
Cleans 3x1@235, 3x1@255 (oxo)

Light bike ride
ATG pause front squat 1x3@240, 1x3@250, 1x3@260, 3x1@270
Overhead squat 1x3@135, 1x3@155, 2x3@165, 1x3@175, 1x1@185 (failed multiple times going for triples)
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x100m
Depth jump slj 3x5
Standing Bounds 4x5
Box jumps 3x8
First phase pass x6
Power cleans 6x1@235
ATG single back squats 265, 275, 295, 315, 315

Lifts are way down, time for a deload soon. Feel aright physically but the force production just isn't there 265 was a struggle...

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Cleans 3x1@235, 3x1@255 2x1@265 (ox), 2x1@255(ox), 2x1@235, 1x1@245, 1x1@255
Catches at 265, 275
Pulls 1x2@205, 1x2@325

No counter hang cleans 1x2@225ln's, 1x1@235lb's, 1x1@245(x)
High pulls 3x2@260
Front squats 2x3@245, 1x3@265(oox)
Mobility

Off day, knee was a little sore from yesterday but not too bad. 

I was able to triple jump today for the first time this season, I went off of three steps and worked mostly on fixing my arms during the hop phase so I can get both arms swinging during the step. No pain per se but still some instability. My knee still hurts when I doing a standing one leg squat to about parallel so I'm not out of the woods yet but things are moving in the right direction.

TODAY'S WORKOUT
800m jog
Warmup
Dynamic mobility
Ankling circuit
Standing long jump x3
Standing triple jump x3
Standing five bounds x4
Standing LLRR/RRLL x5
Three step triple jump x7
Mobility
Core stability

Not a very heavy day, medium intensity to end the week. Not feeling bad but I'll definitely be lifting better Monday.

TODAY'S WORKOUT
800m jog
Warm up
Dynamic Mobility
Power clean 2x2@185 2x2@205 2x2@225 1x2@225 1x2@245
Clean Pulls 4x2@300lb

Light bike ride
Pause ATG back squats 1x3@225 1x3@230 1x3@240 1x3@250,1x3@260, 1x3@270
Good mornings 3x5@154
Romanian deadlifts 1x8@225 1x8245 1x8@265
Decline leg raises 3x10
Oblique crunchs 3x10@65lb
Mobility

Today was god, my knees held up. Couldn't clean 285 but it was a long day so I'm not too disappointed. I'm hoping to hit 290 next week. Glad the knee is feeling a little better. I feel like my knee is starting to come around. The original tear isn't bothering me but I'm still dealing with tendonitis around the knee cap.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
800m jog
5x30m (3.98, 3.94, 3.98, 4.00, 4.00)
Ankling circuit x3
Drop jumps 2x5
Depth jump+SLJ 2x5
Hurdle hops 5x5
LLRRLLRR X2 each side
LRLRL x2 Each side
Cleans singles 225, 235, 255, 265, 275, 285 (x), 255, 255
Pause ATG front squats singles 245, 255, 265, 275, 285lb's
Mobility

Definitely feeling pretty run down. I cut the first workout--wassn't feeling great. Squats were good, hit two pb's but I think it's because my ROFD is dwindling from fatigue. Cleaning 255 was a stuggle which is 25lb\s list than what I hit on Monday. Knees were a little better today

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Power clean singles, 225, 235, 245, 255
Clean single 235, 235, 255, 255
Clean pulls 255lb's

Light bike ride
ATG pause front squats 1x3@225, 1x3@235, 1x3@245, 1x3@255, 1x3@265
Overhead squats 1x3@135, 1x3@155, 1x3@165, 1x3@175, 1x3@185
Mobility

Knees were really bothering me today, had to cut the workout... The next few days are iffy, hoping that I won't have to take too long off but I might have to call tomorrow too... Knees are really inflammed.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
5x30m (3.97, 3.96, 4.01, 4.03, 4.01)
Ankling circuit
Pause back squats 1x1@225, 1x1@265, 1x1@275, 1x1@285(x), 3x1@265
Hanging leg raises 3x10
Mobility

Knees were sore, had to cut the morning session, hit a SB in the clean but I know my knees are going to hate me tomorrow.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Snatch balance 3x95
Overhead squats 2x3@145, 1x3@155
Hang snatch 3x2@155
Snatch 2x165, 2x175
Snatch pull 3x2@205

Light bike ride
Power clean 3x1@225, 1x1@235b's
Clean 1x2@255, 1x260, 1x270, 1x280, 1x285 (x), 1x255, 2x265
Clean pulls 3x2@305

Leg's are pretty flat from all the squats and heavy lifting but all in all it was an alright session. Knee is still pretty iffy but didn't really hurt as much as I thought it was going to hurt

TODAY'S WORKOUT
800m jog
Warmup
Dynamic mobility
Runways (on track) x6
Standing long jump x5
Five step long jump x3
Seven step long jump x6
Standing triple jump x5
Standing LLRR x5
Stability package
Cool down

#end

Knee was a bit tiff but overall pretty good. I am very rundown at the moment, running on fumes. No more weights till Monday, I'm getting stronger but I really want to hit 300 in the clean at the end of the block so I can move on and work on more specific jumping.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95
Overhead squat 2x3@125, 1x3@135
Hang snatch 1x2@135, 1x2@155, 3x2@165, 1x2@175, 4x1@185 (oxox)
Snatch pulls 1x2@215, 1x2@225, 1x2@235, 1x2@245, 1x2@250, 1x2@215

ATG Pause Back Squats 3x3@255lb's, 1x3@265, 1x3@270, 1x3@255
Good mornings 3x8@165
Romanian Deadlifts 2x8@245, 1x8@265
Oblique crunch 3x10@65
Abdominal pull-downs 5x10@200lb's
Mobility

Alright, had some knee discomfort but got through everything. I think it is at the point where I'm getting more pain than the seriousness of the injury. Feeling a little beat down, sprints are still slow.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (4.01, 3.99,3.99)
3x40m (3.99, 4.01, 4.03)
Ankling circuit x3
Continuous pop-ups 3x5
Hurdle hops 5x5
Standing bounds 2x5 Each side
Standing LLRRLLRR x2 Each side
Weights--
Power cleans 2x1@225, 2x1@235, 2x1@245, 2x1@255, 1x1@265 (low catch)
Pause ATG Front squats 1x3@225, 1x3@235, 1x3@245, 1x3@255, 1x3@265, 1x3@275, 2x3@265
Mobility

Pretty good days, some pb's on the front side of things and pretty close on the cleans, sb. I think that if I can get 285lb's-290lb's during this training block I'll be able to get 300 at the end of the block when I deload. I caught 280 today but I couldn't stand up with it, pretty close but squat strength is still the limiting factor.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
800m jog
Power cleans 4x1@225lb's
Cleans 2x1@235lb's, 2x255, 1x265, 1x275, 1x280(x), 1x265, 1x280(x), 2x1@265
Cleans pulls 1x2@305, 3x2@315lb's
Cool down

Warm-up
Light bike ride
Dynamic mobility
Pause ATG front squats 1x3@205, 1x3@215, 1x3@225, 1x3@235, 1x3@245, 1x1@250, 1x3@225lb
Overhead squat 1x3@135, 1x3@145, 1x3@155, 1x3@165lb's (had to bail 2 sets), 1x3@170 (bailed a set), 1x3@175lb's, 1x3@135lb's
Mobility

Decent day, felt pretty good and the knee wasn't too bad. CNS fatigue from yesterday kept me from squatting much. More cleans tomorrow and I really want to get my knee healed up a bit so I can do some bounding on Thursday

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (1.5m fly, 4.02s, 4.03s, 4.01s)
3x40m (1.5m fly, 3.97, 3.98, 4.01)
Hurdle hops 5x5
Drop jumps 3x8 (low box)
ATG Squats 1x1@275, 1x1@295, 1x1@315, 1x1@325(x), 1x1@275, 1x1@315, 1x1@325, 1x1@335(x), 1x1@295, 1x1@315
Front reverse lunges 2x5@205lb's, 1x5@215lb's
Mobility

Both sessions today started off but got better as they went on. Snatch this morning was pretty flat but I managed to get 195 and was really close at 200lb's. If I can hit 205lb's in this training block I'll know I'll be ready for 215lb's or more went I deload.
   Cleans started off frustrating. I completely dropped the bar on one of my sets of cleans, and nearly dropped it on myself. I was having trouble adjusting my grip. Barely got 265lb's but then when I dropped it back down to 235lb's and widened my grip I started to lift better. I hit 270lb's, I really want to get 300lb's, I'm close, could probably hit at least 285lb's if I deloaded so when I deload at the end of the training block it could go either way.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic moobility
Santch balance 3x95lb
Overhead squat 2x3@135lb's, 1x3@155lb's
Hang snatch 1x3@135lb's, 1x3@155lb's, 1x3@155lb's
Snatch 4x1@165 (00x0) 4x1@185lb's (xxoo 4x1@195 (xxxo), 4x1@200lb's (xxxx) 4x1@175 (0x00)

Clean 4x2@255lb's (ox last set), 2x1@255, 3x1@265lb's(xx0), 1x1@270lb's (x), 1x1@235lb's, 2x1@255lb's, 1x1@265lb's, 1x1@270lb's
Clean pulls 3x2@305lb's
Front squats ATG 1x3@245, 1x3@265lb's, 3x3@245lb
Mobility

Off day, had a lot of school work to do so I pretty much just went to the gym to losen up my hips. Knee is a little inflamed from yesterday but otherwise good

TODAY'S WORKOUT
15 minute bike ride
20 minutes hurdle mobility
40 minutes mobility

Knee was probably the best it's been in months. I was able to work up to some 7 step long jump. I have a huge number of technical issues that I need to take care of but I feel like it should come along. Hopefully my knee continues to progress linearly.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Pop-ups 3x3
Standling long jump x5
Three step pop-ups x3
Five step take offs x3
Five step long jump x3
Seven step long jump x3
Standing LRLRL x2(each side)
Standing LLRR x2 (each side)
Plank 2:00 min
Mobility

Felt alright today, feels good to have two days without lifting. Knee feels really goodand I am able to get nearly full knee extension. I'm hoping to at least be able to do some long jump work tomorrow.

TODAY'S WORKOUT
800m jog
Warm up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb
Hang snatch (power,full) 1x2@155lb, 3x2x165lb, 2x2x175lb 3x2x185lb
Snatch pulls 5x2@225lb

Pause ATG squats 2x3@245lb 3x3@255lb 1x3@260lb
Good morning 3x8@165lb
Romanian deadlifts 3x8@245lb
Standing twists 3x6@25lb
Decline leg raises 3x10
Mobility

Still "in the gutter" nervous system wise but felt a little better than I was earlier in the week. The sprints are absolutely aweful, but that's just a biproduct of squatting every day. Tomorrow will be a little bit lighter than the last few days, Saturday is all on the track and Sunday is off so I will hopefully be a little rejuvenated by Monday

TODAY'S WORKOUT
Warm-up
Dynamic mobility
4x30m, 3x40m (4.06s, 4.13s, 3.98s, 4.01s, 4.05s, 4.04s, 4.01s)
Ankling circuit x3
Pop-ups 3x3
Standing long jump x5
Repeat long jumps 3x5
Standing LLRRLLRR x2 (each side)
Standing LRLRL X2 (Each side)
Power cleans 2x2@225lb's, 2x2@235lb's, 2x2@245lb's
ATG front squat singles 2x255, 1x265, 1x275, 1x295, 1x300, 1x280, 1x280
Mobility

Felt pretty drained again, the afternoon session was a little better but the morning clean and jerk was pretty bad, failed some 215lb's. My goal at the end of this training block is to hit a 215lb snatch, 245lb clean and jerk and 300lb clean, so I can't get too far ahead of myself, I just need to keep focusing on getting better step by step

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Back jerks 3x3@135lb's
Push press 3x3@165lb's
Cleans 2x1@235lb's, 1x1@255lb's
Clean and jerk 3x1@205lb's, 5x1@215lb's (0xx000)

Overhead squat 1x3@135lb's, 1x3@145lb's, 4x3@165lb's (missed last rep of one set)
Clean pulls 1x2@235lb's, 1x2@255lb's, 1x2@275lb's, 1x2@295lb's, 1x2@305lb's
Pause ATG Front squats 1x3@185lb's, 1x3@195lb's, 1x3@205lb's, 1x3@215lb's, 1x3@225lb's, 1x3@235lb's
Mobility

I was pretty drained today, but I got through it. Those cleans yesterday took a lot more out of me than I thought they would. Times were in the gutter but that's to be expected I guess on a day like today. Squats felt pretty laborious too, didn't go very heavy. 

Kind of a frustrating day, I felt really good snatching until I got to my "last set" I wouldn't to get one more set at 185lb's, I had been pulling well to start of with, but I guess I started to get tired because I tried and failed about 10 times after my fifth set. I had a little bit of one of my classic weight-room breakdowns after the session.
   The evening workout was a little smoother. I failed my last set of 265lb's but I was pretty drained from the morning. This week's focus is on volume, so I am trying to get as many high intensity sets as I can.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 2x3@135lb's, 1x3@145lb's
Hang snatch 1x2@145lb's, 2x2@155lb's
Snatch 3x165, 5x185, +(10 misses at 185, however all but 1 were after five catches)

Clean 4x2@245lb's, 3x2@255lb's, 2x1@265lb's (ox)
Clean pulls 4x3@265lb's
Front squats 2x3@225lb's, 4x3@245lb's

Mobility

Today was another rest day before heading into another training block starting next week. Feeling pretty good, knee's a little sore today but it tends to cycle.

TODAY'S WORKOUT
Hanging Leg raises 3x10
30 minute bike ride
Mobility

Did some testing, didn't go great but alright. Next time I test I'll probably split it up into two days because I felt like I tried to do way to much in one day and was feeling pretty flat. Knee is continuing to progress, hopefully by the end of the month I'll start tj'ing


TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead Squat 3x3@135lb's
Hang snatch 3x2@155lb's
Snatch 2x165lb's, 1x185lb's, 1x195lb's, 1x205 (7 attemps) 0x210lb's (3 attempts)

Back jerks 3x3@135lb's
Push press 3x3@155lb's
Cleans 1x230, 1x255, 1x270, xxx@285
Clean and jerk 1x230lb's, 3x240lb's (xxx)

Warm-up
Dynamic mobility
Standing long jump x5
Ankling circuit x3
Pop-ups (in pit) x6

Really not feeling feel, have a pretty bad headache which is making it hard to focus. I will likely be postponing testing until Monday, as I don't think it would be a true reflection at the moment. Will be playing the next few days by ear until I'm feeling better.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
30m acels x4 ((3.99s, 3.98s, 3.98s, 4.00s)
Hang snatch 1x2@145lb's, 1x2@155lb's, 1x2@165lb's
Good mornings 3x8@165lb's
Decline leg raises 3x10
Standing twists 3x10@25lb's

TODAY'S WORKOUT

800m jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 2x3@135lb's, 1x3@145lb's
Hang snatch 2x2@145lb's, 1x2@155lb's
Snatch 3x165lb's, 2x185lb's
Snatch pulls 3x2@205lb's
Back sqaut 3x3@275lb's
Hurdle mobility
Mobility

My right ankle was a little sore, knee wasn't too bad--I was able to do some pop-ups. It was a pretty light day but my head is spinning a little bit, physically I'm feeling pretty good but my mind is afar.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m (fly 1.5m) (3.95s, 3.93s, 3.94s, 3.98s)
Ankling circuit x3
Pop-ups 3x3
Power cleans 1x1@225lb's, 1x1@245lb's, 1x1@255lb's
Jerks 2x2@205lb's, 1x2@215lb's
ATG front squats 1x3@230lb's, 1x3@250lb's, 1x3@270lb's
Front lunges 3x5@205lb's
mobility

Pretty light day, feels weird to be in and out of the gym so quick. Think I'll do well when I test on Friday but I have a few aches and pains. My right ankle, left knee and left shoulder are all a little sore, but the knee is by far the worse.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x3@145, 1x3@155
Snatch 3x165, 2x185
ATG Squats 3x3@275lb's

Push press 3x3@165lb's
Back jerks 3x3@135lb's
Cleans 2x1@235, 1x1@255
Clean and jerk 2x1@205, 2x1@215, 2x1@225
Mobility

Completely off, heading into a deload week and testing on Friday!

Had to shut things down early because of my knee, only got 2/6 runs in--felt very sore and inflammed.

TODAY'S WORKOUT
10 minute bike ride
Warm-up
Dynamic mobility
2x30m (3.97s, 3,99s)

I felt better today then I did earlier in the week but I'm happy to be deloading so I can see where I'm really at. I am taking it pretty easy until next Friday when I test my maxes. My knee was really sore today, definitely needs a little bit of a break.

TODAY'S WORKOUT
Light job
Dynamic mobility
Warm-up
Snatch balanace 3x3@95lb's
Overhead squat 2x3@135lb's, 1x3@140lb's
Hang snatch 1x2@135lb's, 2x2@155lb's
Snatch 4x1@165lb's, 2x1@185lb's, 1x1@165lb's
Fails 165 xxx       185lb's xx     195lb's xxxxx (very close)

Back jerks 3x3@135lb's
Push press 3x3@155lb's
Cleans 1x235lb's, 1x255lb's, 1x275lb's (xx)
Clean and jerks 1x2@205lb's, 1x4@225lb's, 1x1@205lb's
225lbs xxx        235lb xx
Front squat 1x3@225lb's, 2x3@245lb's
Romanian 1x5@245lb's, 2z5@265lb's
Mobility

Felt a little better than yesterday but I still need to deload, sprints were slow but weights didn't feel to bad, got up to 175lb hang power snatch pretty easily. Knee was sore so I had to cut out the jumping.

TODAY'S WORKOUT
Light warm-up
Dynamic mobility
6x30m (+fly 1.5m) (3.93s, 4.05s, 3.97s, 3.99s, 4.01s, 3.98s)
Hang power snatch 2x2@155lb's, 2x2@165lb's, 1x2@175lb's
Jerks 5x1@205lb's
Good mornings 3x8@155lb's
Hanging leg raises 3x10
Standing plate twists 3x10@22lb's

Can't lift any weight at the moment! I'm not feeling as spacey as I have been but my body is still pretty drained, my snatch and squats were pretty brutal. Two more days then I deload and refresh.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x2@145lb's, 1x2@155lb's
Snatch 3x1@165lb's, Fail 185lb's x7
Snatch pulls 2x2@205lb's, 3x2@225lb's

Back squats 3x3@275lb's, 1x3@295lb's (00x, 0)
Snatch grip deadlifts 1x5@225lb's, 2x5@245lb's
Hurdle mobility
Mobility

I felt really drained all day, numbers show it. I now this whole week is going to be tough but I can't rest yet, I need to suck it up, make sure my sleep and recovery is as good as I can possibly make it and plow through.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
6x30m acels (1.5m fly) (4.02, 4.03, 4.01, 3.97, 4.03, 4.01)
Ankling circuit x3
Low bounding x3
Power cleans 1x2@225lb's, 1x2@235lb's, 2x1@245lb's, 1x1@255lb's (xo)(full)
Power clean and jerk 2x2@185lb's, 2x2@205lb's, 1x2@215lb's
Front squats ATG 1x3@225lb's, 1x3@235lb's, 1x3@245lb's, 1x3@255lb's
Front lunges 1x5@195lb's, 2x5@205lb's
Mobility

Felt awful, awful, awful! I'm definitely feeling the accumulative effect of the last couple of weeks, it didn't help that I only got about six hours of sleep last night. This is my last hard week before I deload next week, and it may be a matter of just surviving...

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x3@125lb's, 2x3@135lb's
Snatch 4x165lb's, 1x185lb's, 1x175lb's Fail 2x165lb's, 4x190lb's, 3x175lb's

Back jerk 3x3@135lb's
Push press 3x3@155lb's
Full clean 2x1@235lb's, 1x1@255lb's fail 2x255lb's
Clean and jerk 2x1@185lb's, 8x1@205lb's, fail 225lb's x2
ATG Back Squat 3x3@275lb's, 1x3@285lb's (x-), 1x2@285lb's
Mobility

Off day, feel AWFUL!!! But nothing a good night's sleep can't fix, I'm about to jump in the ice bath to try to get down the inflammation, it usually feels worse on days where I don't use it.

TODAY'S WORKOUT
10 minute bike ride
Mobility

Pretty drained and sore, as expected, I'm looking forward to having a day off tomorrow although I am ALSO excited to get back at it on Monday morning. Knee is kind of sore, not acutely but in sync with how the rest of my body feels at the moment.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
7x30m (1.5m fly) (3.93s, 3.95s, 3.95s, 3.97s, 3.99s, 4.00s, 3.97s)
Ankling circuit 4x10
Low bounding 4x6
Mobility

Today was pretty good, moved up to 30m today, knee didn't hurt like it did on Tuesday. Looks like I'm getting pretty close to healthy. Low bounds also didn't hurt.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
7x30m (1.5m fly) (3.97s, 3.94s, 3.96, 3.98s, 3.99s, 3.92s, 3.96s)
Ankling circuit x4
Low bounding 6x4
Hang snatch 3x2@145lb's, 2x2@155lb's, 2x1@165lb's
Clean pulls 1x2@255lb's, 3x2@275lb's
Good Mornings 4x10@155lb's
Hanging leg raises 3x10
Standing oblique twists 3x6@22lb's
Mobility

Pretty good day, considering it is mid-week. The knee is better than it was yesterday and I hit ATG squat pb and almost got 315 for three. The snatch will soon go up, I just have to be patient and deload a little and I'm expecting a 20lb pb. I widened my grip which caused some early failing but I got used to it pretty quick. I'm going to try on the collars on Friday, since I have a 6'4" arm-span, it seems to allow the bar to hit my hips the best.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x2@145lb's, 1x2@155lb's
Santch:
5x1@165lb's (xxooo)
1x1@185lb's
1x1@190lb's
3x1@195lb's (xxx)
2x1@175lb's (xo)
2x1@185lb's (oo)
1x1@195lb's (x)
1x1@185lb's (x)
Snatch pulls 2x2@205lb's, 1x2@215lb's, 1x2@225lb's

ATG Squats 2x3@275lb's, 1x3@295lb's 1x3@315lb's (oo-) 1x1@315lb's, 1x3@295lb's
Snatch-grip deadlifts 1x5@225lb's. 1x5@245lb's, 1x5@265lb's
Mobility

Alright day--the first two sprints were good but then I started to feel something funny in my knee so I got a little hesitate and the times when way up. I think it should be fine though, it isn't the injured part of my knee that was hurting. Power cleans were OKAY, would have liked to have gotten 275lb's but I wasn't expecting getting it since I'm mid-week and I haven't lifted above 255lb's all season. I should be able to get close to 300 if I deload.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
7x20m sprints (1.5m fly) (2.75s, 2.75s, 2.80s, 2.79s, 2.81s, 2.78s, 2.76s)
Power cleans 1x2@225lb's, 1x2@235lb's, 1x2@245lb's, 2x1@255lb's, 1x1@275lb's (x) 1x1@255lb's, 1x1@260lb's(x)
Power clean and jerk 6x2@205lb's
ATG Front squats 1x3@225lb's, 1x3@245lb's, 1x3@265lb's, 1x3@245lb's
Front Lunges 3x5@195lb's
Mobility

Today was alright, snatching started off really well with a pair of really good catches at 185# but then when I moved up to 200# I broke down and then didn't pull well the rest of the session, I even started failing 165# when I dropped it down again. I feel as though I should be able to hit 200# easy, even though I'm tired, but I don't think moving from 185 to 200 is the best idea. I might try a more gradual approach.
   Cleans when pretty well, and had an overhead pb, still room for improvement and I'm sure I should be able to hit 250lb's in the jerk.

TODAY'S WORKOUT
Morning--
Warm-up
Dynamic mobility
Snatch balance 2x3@95lb's, 1x3@105lb's
Overhead squat 3x3@135lb's
Hang snatch 3x2@145lb's
Snatch 4x1@165lb's, 2x1@185lb's, 2x1@200lb's (xx), 1x1@190lb's(x), 1x1@165lb's, 2x1@175lb's, 1x1@185lb's, 1x1@190lb's (x)

Warm-up
Back jerk 3x3@135lb's
Push press 3x3@155lb's
Full cleans 2x1@225lb's, 2x1@245lb's, 2x1@155lb's
Clean and jerk 4x1@205lb's, 3x1@225lb's, 2x1@235lb's(xo), 2x1@245lb's(xx), 1x1@205lb's, 2x2@225lb's, 1x2@235lb's, 1x2@225lb's

ATG Back squats 4x3@275lb's, 1x3@285lb's

Today was completely off but I'll be leaving tomorrow morning at about 6:00am to start another week. Tomorrow's focus will be single's and deep back squats.

My body is rundown and I feel absolutely drained... I have done six hard days in a row, but for whatever reason I pb'd in the 20m today. Funny how things work out. I feel really powerful at the moment, as if I am applying a lot of force to the ground. I would suspect my flys would be slow at the moment but the acels are definitely coming along.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
20m acels (1.5m fly) (2.75s, 2.79s, 2.75s, 2.73s, 2.76, 2.79s, 2.76, 2.74s)
Mobility

Pretty drained today, definitely need a couple days without lifting,  if nothing else, my hands need the rest. By the end of the morning session I pulled 225 and just throw it down. I did get a 185 snatch pretty easily but was missing badly when I deloaded to work on catching. When I started to focus on internally rotating the humerus I felt a little more solid in the bottom position.

TODAY'S WORKOUT
Warm-up
Dynamic Mobility
Back jerks 3x3@135#
Push press 3x3@155#
Hang-cleans 3x2@225#
Power Clean and jerk 2x2@185#, 2x2@195#, 1x1@205, 2x1@215, 1x1@205
Clean pulls 1x2@255#, 2x2@265#

Light bike ride
Snatch balance 3x3@95#
Overhead squat 3x3@135#
Hang snatch 3x2@135#
Snatch 1x145#, 1x4@165, 1x1@185, 4x1@145
Front squats 2x3@225, 2x3@235, 1x3@245#
Romanian deadlifts 1x5@225, 2x5@245#
Mobility

Felt pretty good tonight, my mind is adrift and I'm definitely starting to feel the effects of a long week but the sprints were still good, 2.75's which tie my pb. Really liking the high training volume at the moment. 

I'm tired. I couldn't pull much weight today, feeling pretty drained. Definitely can't wait for my nervous system to adapt and I reap the benefit of all this training! I feel like I'm pulling the bar with plenty of height but I still need to learn how to get under it efficiently.

TODAY'S WORKOUT
Light bike ride
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 1x3@115lb's, 125lb's, 135lb's
Hang snatch 1x2@135lb's, 2x2@145lb's
Snatch 2x2@155lb's, 4x2@165lb's, 4x1@175lb's (oxxo)
Snatch pull 3x2@185lb's
ATG Squats 4x3@265lb's, 1x3@175lb's, 1x3@280lb's
Snatch-grip deadlifts 2x5@225lb's, 1x5@235lb's

Evening
45 minutes hurdle mobility
45 minutes of mobility

Alright day today, my knee felt really good this morning when sprinting/jumping for the first time but weights were pretty "blah". I lifted in the varsity room and I really hate the plates there, they are awkwardly balanced and I was breaking down technically. I wasn't overly focused but it was likely because I was exhausted. Tomorrow is a snatch session, hopefully I'm feeling pretty good!

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
8x20m (2.80s, 2.82s, 2.76s, 2.76s, 2.78s, 2.80s, 2.76s)
Ankling circuit x3

Evening--
Power cleans 2x2@225lb's, 2x2@235lb's, 2x2@245lb's
Jerks 4x2@185lb's
Front squats 1x3@205lb's, 2x3@225lb's, 1x3@235lb's, 1x3@245lb's, 1x3@225lb's
Front lunges 3x5@185lb's
Mobility

First real day of training, day one of the general prep block. Wasn't expecting to lift overly well because I tested on Friday. It was OKAY. but I think I'm trying to rush to the happy ending. My goal for the end of this training block is to hit a 205lb snatch and 235lb jerk.
   Today is my last day of being 20... Tomorrow I turn 21!

TODAY'S WORKOUT
5 minute bike ride
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@125lb's
Hang snatch 2x2@135lb's, 1x2@145lb's
Snatch 2x145lb's, 6x165lb's 4x185lb's (oxxx), 1x165lb's, 1x175lb's

Afternoon--
Back jerk 3x3@135lb's
Push press 1x3@135lb's, 2x3@155lb's
Power cleans 1x1@225lb's, 2x1@235lb's
Power clean and jerk 3x185lb's, 4x195lb's, 3x215lb's, 2x225lb's, 2x235lb's(xx), 1x205lb's
ATG Suats 2x3@255lb's, 2x3@265lb's, 2x3@275lb's

Mobility

Another pretty much off day, but a have a long day tomorrow so I'll need my rest! I am hoping to put up some good numbers after taking some time off. I warmed up this morning but that was about it. Some light mobility too.

TODAY'S WORKOUT
Warm-up
Mobility

Today was an off day, mobilized for about an hour in the gym, feeling a little flat but not too bad. Not overly sore.

TODAY'S WORKOUT
10 minute bike ride
1 hour of mobility

Today was a recovery day. The knee is feeling pretty good, hopefully it is a sign of things to come. I'm really working at moving through full range of motion. I have a big day ahead of me tomorrow so I'm going to try to get a good night's sleep tonight!

Pretty good day--was a little sloppy and didn't lift overly heavy but OKAY. I failed a couple sets of jerks that I shouldn't have but after receiving a few pointers I was lifting better even though I was starting to get tired.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Back jerks 3x3@135lb's
Power cleans 2x2@185lb,2x2@205lb's  2x2@225lb's, 1x2@235lb, 1x2@245lb, 1x2@225lb, 1x2@235lb
Power clean and jerk 3x3@165lb's, 4x1@185lb, 4x1@205lb's

Evening--
Warm-up
Clean pulls 1x2@225lb's, 4x2@245lb's

Today's focus was mostly knee rehab, some general strength and core. I think my knee IS healing, slowly but it's a long process. I was going to do some clean and jerk drills tomorrow but I'm going to snatch again to let the knee rest a little more.

TODAY'S WORKOUT
Bike ride
Warm-up
Dynamic Mobility
Back Squats 5x10@135lb's (eccentric)
Good mornings 3x8@135lb's
Podium snatch-grip deadlifts 3x5@205lb's
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Pull-ups 3x5
Decline leg raises 3x10
Plank 2min
Side plank 1min

Evening--
1 hour mobility

Had a snatch pb... Kinda, I didn't really have the bar stabilized but it was borderline.  I'm counting it. My limiting factor is technical so I should be able to put on another 20-30lb's pretty quick. It's funny, I was feeling aweful, missing light sets at like 155lb's and I almost stopped early but things turned around. Funny how things work out, tomorrow is going to be pretty easy.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Snatch balance 3x5@95lb's
Overhead squat 1x5@105lb's, 2x5@115lb's
Hang snatch 3x5@135lb's
Snatch 1x2@145lb's, 3x2@155lb's (xxo), 2x2@165lb's (xo), 1x1@175lb's, 3x1@185lb's (xxo), 3x1@195lb's (xxo) 1x1@200lb's (x)

Evening
Light bike ride
Warm-up
Front squats 1x5@205lb's, 4x5@225lb's
Romanian Deadlifts 3x5@225lb's

Another off day minus carrying furniture up and down stairs for hours. But I'm finally settled in the new apartment  and looking forward to getting back at it tomorrow.

Today was off, completely off... The knee is a little sore :/

Morning was pretty good, but I was definitely a little bit fatigued. It really showed in the evening. Looking forward to taking to rest days then getting back at it for five more days.

TODAY'S WORKOUT
Morning--
10 minute bike ride
Dynamic mobility
Overhead squat 1x5@95lb's. 2x5@105lb's
Snatch balance 3x5@105lb's
Hang snatch 3x2@135lb's
Snatch 2x1@135lb's, 2x1@145lb's, 1x1@155lb's, 1x1@165lb's
2x1@175lb's
3x1@185lb's (miss third set)
Snatch pulls 2x2@205lb's

Evening
Hang clean 3x2@225lb's
Power clean and jerk 1x3@155lb's, 1x3@165lb's, 3x1@185lb's, 3x1@205lb's, 4x1@225lb's (xoxx), 1x1@205lb's
Power clean+Front squats 3x4@205lb's

Today was an off day, I am busy packing all day to move into the new apartment but I went to the gym for a little while this afternoon just to open up my hips and knees. I hip full knee extension for the first time in nearly 11 months today, so that's a tiny victory! There is still a little pain when I extend the knee completely but it is very close to being back to fully functional.

TODAY'S WORKOUT
10 minute bike ride
30 minutes of mobility

Not much to report for today, the squats are getting easier even though I'm going up by 10lb's each session. I feel like I could definitely handle more weight but I just want to each back into things. I think I could probably do about 60-70lb's more if I had to but the focus is on getting healthy. It's hard to say where my knee is at because my legs are still sore from squatting so much but tomorrow is an off day so hopefully by Friday I'll have a better idea where I'm at.

Next four days
1 Off
2 Snatch/Jerks
3 off or light
4 off or light


TODAY'S WORKOUT
Morning--
Mobility
15 minute jog
Dynamic mobility
ATG squats 4x8@205lb's
Romanian deadlifts 3x8@185lb's
10 minute bike ride

Evening--
10 minute bike ride
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Plank 2:00min
Side plank 1:00
45min mobility

This morning went a lot better than Sunday morning did, I actually felt like I was actually starting to get my balance. I had less sporadic misses than I had before, although I think that I still missed more first attempt at 135lb's (hahah) and one at 145lb's. All the misses at the moment are because I'm unable to balance the weight, not because I'm not pulling it high enough. I think I'm going to try to build up to a max, or near max, next week to get a rough idea of what I can do at the moment. Considering 165lb's was still very easy and my power snatch pb is 2x185lb's, I think I'll be able to get 200lb's or more. My minimum goal for the year is 230lb's so I would be happy with 200lb's, that would mean that I would only need to put on 30lb's over the next 8 months which should be very easy, considering how raw I am at the moment.

TODAY'S WORKOUT
Morning--
10 minute bike ride
Dynamic mobility
Overhead squats 2x5@95lb's, 1x5@105lb's
Snatch balance 3x5@95lb's
Hang snatch 3x2@135lb's
Snatch 6x1@135lb's, 3x1@145lb's, 2x1@155lb's, 2x1@165lb's, 1x1@135lb's
Evening--
Hang clean 3x2@185lb's
Clean 3x1@185lb's, 1x1@195lb's, 1x1@205lb's, 1x1@215lb's, 2x1@235lb's, 1x1@245lb's
Jerk 2x1@185lb's, 1x1@205lb's
ATG Front squats 3x5@195lb's

Legs are incredibly sore, but it;s good that I'm getting the soreness out of the way so I can be fresher later. Feeling pretty good besides the fact that every step hurts!

TODAY'S WORKOUT
Mobility
15 minute jog
ATG Squats 5x8@195lb's
Romanian deadlifts 3x8@185lb's
10 minute bike ride

Evening--
10minute bike ride
Plank 2:00min
Side plank 1:00min (Each)
Abdominal pull-downs 3x10@200lb's
Pull-ups 3x5
Mobility

Today was just a technical session, trying to learn how to catch the Olympic lifts deep. I was definitely not exactly "lighting it up" as I was also trying to use the hook grip for the first time. I thought that I was going to be able to lift all of my old numbers easy (even though I only wanted to lift 60-70%) but the same numbers were actually harder to hit then they were with the power lifts. I need to do a lot of work focusing on balancing the snatch and bouncing at the bottom.
   Of course I could barely walk today, my legs were so sore from squatting yesterday, that definitely didn't help...

TODAY'S WORKOUT
10 minute bike ride
Mobility
Snatch balance 3x5@25lb's
Overhead squat 3x5@95lb's
Hang snatch 4x2@135lb's
Snatch 4x1@135lb's, 2x1@145lb's

Evening
5 minute bike ride
Hang clean 3x2@185lb's
Clean 6x1@185lb's
Mobility

I have pretty much rested since Canada Games, I went away on a family vacation and no "training" and little activity. I went kayaking a couple times and went for a run on the beach a couple times but besides that I rested... And my knee is thanking me for it. I still have a little bit of pain but it is definitely coming along. For the next two weeks, I'm pretty much just rehabbing.

TODAY'S WORKOUT
15min jog
ATG Squats 5x8@185lb's
Romanian deadlifts 3x8@185lb's
10 min bike ride
Mobility
Hanging leg raises 3x10
Med-ball twists 3x10@20lb's
Pull-ups 3x5
Standing twists 3x10@33lb's
10 minute bike ride
Mobility

Couldn't get off the ground, literally. It's seems pretty anticlimactic to train for the whole year and be left with a 0.00m final measure but I definitely need to take some time to get healthy. It is looking very likely that I'll be taking the indoor indoor season off to refresh mentally and physically. My plan right now is to try my hand at becoming an olympic weightliifter for the next season (instead of jumping indoor). I think that if I progress in the manner I think I will, then I can be competitive at the national level. My first goal is to qualify for Nationals and anything else is just bonus. I want to make a comeback as a jumper for the outdoor season, maybe starting with long jump and then switching back to triple jump for my last two seasons in the CIS. Right now, the next three weeks will be off or next to off and I will start training again in the second week in september, hopefully healthy for the first time in a long time.
I'm really looking forward to what the future has to offer, it's been a frustrating year, battling through a knee injury that has curtailed my last two seasons, I'm optimistic that my athletic career is just beginning. Although I am taking a 9 month Sabbatical from track and field, I'm positive that I will still physically be moving towards the goal of jumping 15m, if I get stronger and healthier then the future is wide open.

I went to the doctor this morning and got into physio just before bed, I'm going to try to jump in the morning but it's still very tender.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Power-cleans 225lb's x1, 245lb's x1, 255lb's x1

My knee is really bothering me, I am limping when walking so it's not looking too good for Thursday. I'm going to try to make use of the medic services tomorrow

Awful, simply awful--my knee is a huge limiting factor at the moment. I jumped sub 13m and it feels like I retore my patellar tendon, I don't think I'll be able to jump in the final Thursday

I did a competition warm-up at the track and some hurdle mobility. I'm not feeling awful but my goal is to just get through the prelim as easily as possible and get to the final on Thursday.

TODAY'S WORKOUT
600m jog
Warm-up
Hurdle mobility

Today was a quick session, just a stimulus to prepare for Monday. I am actually feeling pretty good at the moment, if my knee holds up I would imagine that there's a chance I will surprise myself. Who knows. I'm on my way to the airport at the moment, will be getting to Sherbrooke around 8:00 tonight and doing strides on the track tomorrow to shake out my legs. Prelim on Monday

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
3x30m strides (no gates but felt quick)
Hang cleans 6x3@185lb's

Well, I feel like the accumulative CNS fatigue that I was feeling the last few weeks has finally dissipated. I am feeling more like my old self minus one still pretty banged up knee. Hopefully I'll be able to jump without the use of a knee strap. That is my goal. If I can jump without the strap and without pain, I'll be much more free to hit positions that I haven't in a while. The Canada Games prelim is on Monday and the final Thursday.

TODAY'S WORKOUT
20 minute bike ride
Mobility

Not too bad, but again the same problem is plaguing me--my strength levels are good, my speed is good enough but I can't jump because of knee pain. Oh well, hopefully if I stop poking at it for a few days it will mellow out enough to let me get a decent jump in on Monday.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
5x30m acels (fly 1.5m) (3.95s, 3.91s, 3.92s, 3.96s, 3.93s)
Hang snatch 1x3@165lb's, 1x3@175lb's, 1x2@185lb's, 1x1@205lb's, 1x1@225lb's
Mobility

Pretty light day, my knee still hurts but I'm feeling a little more energetic.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides
45 minutes hurdle mobility
Plank 2:00 min
Decline leg raises 3x10

Sad to say that I took today off, my body needed it, even if my mind does not--I'm starting to feel a little less jaded than I was last week but I still feel like their is a disconnect with my body from the neural fatigue. I may or may not have a session on Thursday depending on how I am recovering.
   The knee may actually be healing for the first time in almost a year, but it's hard to say because I still can't get full extension.

Pretty light day, just getting some blood flow, tomorrow is off then Wednesday is another light day. My body is really overworked at the moment so I'm just trying to get it back to a shell of its former self before Canada Games next week. I might try to do a little bit of bounding on Thursday depending on how I feel. 

I think I may have officially broke my nervous system, I don't think I've ever been this far into the gutter. I ran 1.19s for my fly ten... pb is 1.08. Just feel awful, ever time I try to do something CNS intense I can feel my body begin to shut down, I guess I'll pretty much have to take this whole week off.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
3xfly 10m (1.19s, 1.20s, 1.24s)
Hang cleans 2x2@225lb's, 1x2@235lb's, 2x2@245lb's, 2x1@225lb's
Mobility

Today was a pretty easy day, the knee feels like it is slowly starting to heal since I've been staying off of it (jumping wise). I still can't fully extend the joint but if I can do that pain free by Canada Games everything else should take care of itself.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides
Plank 2:10
Side plank 1:00
Mobility

Took today off completely, feeling like there is a huge mind-body disconnect at the moment.

For possibly the first time in six years I skipped a session, I went to the track this morning and felt awful, I wasn't going to get anything out of it and likely would have farther injured my knee. My goal for Canada Games is to jump pain free, no matter what that takes. If I can jump pain free then anything is possible.

TODAY'S WORKOUT
Warm-up
Hang snatch 2x2@155lb's, 1x2@165lb's, 1x2@175lb's, 4x1@185lb's (xxxx)
Speed squats ATG 4x3@225lb's
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Podium snatch grip deadlifts 3x5@205lb's
Good-mornings 3x8@135lb's
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Oblique crunch 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Standing plate twists 3x6@25lb's
Plank 2:00
Single-legged glute bridge 3x10
Side plank circuit x3
Evening--
30 minutes hurdle mobility

I'm feeling a little better than I was yesterday but unfortunately my body is still pretty banged up. I did eight sets of runways this morning and they were by far the slowest series I've ever done, the fastest was about 8.50m/s... It didn't help that I was running into a strong gust
   The knee hurts really badly in extension but I'm wandering how much of the injury is mental at this point.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x8
Evening--
Light bike ride
Warm-up
Bounds 3x5
Hang cleans 4x3@185lb's FAST
Jerks 4x3@135lb's
Mobility

Took today off, I feel terrible. I have definitely been fighting some kind of sickness the past two weeks--I have a pretty sore throat and the glands are swollen around my neck. Also my body is starting to ache and my energy level is in the garbage. Took today off, hoping to feel well enough to do runways tomorrow.

Every time I think I have reached the bottom there seems to be no end to the tribulation I'm faced with--if somebody told me a year ago that I was going to blow out my knee and never be able to jump again I probably would have said "Yeah, that's likely". If somebody said "your going to injure your leg and start jumping less than 13,00m" "I would have laughed and said "No way, that's impossible." Well funny how things work out sometime, ain't it?

x, x, 12.91, x, foul, x

My knee is bothering me still, we'll see what happens tomorrow... As long as I make the pit without anything exploding than that has to be a win

Took today off completely, knee isn't feeling too good

Odd... I felt awful this morning, my knee hurt, I was tired and generally felt flat and gross and I had probably the best series of 30m acels I've ever had I set an indoor pb (3.90s) and all four were under 3.95s. Hmm, my knee is still feeling pretty nasty though, my only hope for this weekend is to strap it up, ice religiously the next two days and taking as much ibuprofen as I can safely handle. I will be taking tomorrow off and playing Saturday by ear, depending on how I'm feeling, then jumping Sunday afternoon.

The Good

• Indoor 30m pb
• Jerked 205lb with ease (could probably go 250lb's+)

Still feeling a bit flat and of course my knee hurts, mentally it appears though I have given up on the season, I have been very lost in my head recently trying to figure out how I exactly got to this place but I guess it doesn't matter. I have to deal with the circumstances I am bound to, all I can try to do is move forward.
   At the end of the season I'm going to have to sit down and ask myself what happens next. With my knee having been a problem for nearly a year it may be time to look at taking some time off. As much as I don't want to lose a third straight season it may be my best be in the long run.

TODAY'S WORKOUT
Light bike ride
Mobility 45 minutes hurdle mobility
Evening--
Hanging lang raises 3x10
Standing twists 3x10@33lb's
Plank 2:05
Side plank 1:00min
Mobility

Times were slow, knee was sore--not feeling near where I need to be

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 10m x4 (1.16s, 1.12s, 1.16s, 1.15s)
Flying 25m x1 (2.88s)
Weights--
Hang snatch 5x2@155lb's
ATG Squats 5x3@225lb's FAST
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Podium snatch grip deadlifts 3x5@205lb's
Good-mornings 3x8@135lb's
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Oblique crunch 3x10@65lb's
Abdominal pull-downs 3x10@200lb's
Standing plate twists 3x6@25lb's
Plank 2:00
Single-legged glute bridge 3x10
Side plank circuit x3
Evening--
30 minutes hurdle mobility

Today was set aside for the long trip home. Clearly it was an off day.

I'm in shock and awe with how today went, not even in my most surreal nightmare could I have imagined ever jumping less than 13.00m again. I am not myself, maybe it's the knee injury or maybe it's something else... But all I know is I jumped 1.50m off my pb today.
Just everything that could have went wrong went wrong: I was flat from the eight hour bus ride, my room was about 40 degrees last night and I was woken up repeatedly, I was still half asleep at 10am when I had to jump, my knee was bothering me... I would be lying if I said this one didn't sting. Every time I'm sure that there's no way I can possibly become any more defeated, beat down and regressed I'm proven wrong.

Will I ever find myself again or is this my swan song?

I felt really good this morning but now (at about 7:30pm) I'm so exhausted that I'm pretty much just waiting for it to get dark so I can go to bed. Hopefully after a good night's sleep I feel like I did this morning. I see no reason why I shouldn't jump well

Alright day, feeling like the CNS is pretty much back to normal I just need to work on "feeling good". I overate before today's session so I felt bloated and gross during today's session but I felt good despite it. I feel like having tomorrow to travel/relax (7.5 hour bus ride\nap time) will get me into the physical shape I need to be in. I have a good feeling about this weekend.
   My lymph nodes under my jaw are a little tender, which supposedly means that my body is fighting off an infection. I don't feel sick but a little extra rest probably wouldn't hurt.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
3x30m acels
4x5 Bounds
Weights--
Hang clean (with jerk after last rep) 3x3@185lb's
Mobility

Today was pretty much an off day, frustrating light... So much so that I gave in to temptation and starting messing around with single arm cleans while hanging around the weight-room. Luckily I got out of there in time with my CNS still in tact. Tomorrow is going to be another frustrating day, no morning session--only and evening stimulus and quick sets of weights. Probably 3x30m acels and three sets of cleans. Going to spend the morning packing and getting ready for this weekend.

The Good

• Nice easy session without any major inflammation
• Shin splints have lessened
• Full knee extension (w/ pain)

I was pretty disappointed at the track today when I saw my flying 10m times, my best was 1.13s (my pb is 1.08s)... But I guess, in all fairness, I'm trying to compare a pb from when I was fresh and coming out of a speed block compared to a random day when I felt flat, coming off a week I felt flat. Another 4 light days and I should be good to get all my runways over 9.00m\s at the meet this weekend. I'm still feeling really flat, even running I felt like I was sinking into a quarter squat with each step and couldn't extend the hips but I'm feeling good about this weekend, goal is 14.20m

The Good

• Able to get a little more knee extension than I have been

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
4xflying 10m (1.16s, 1.17s, 1.13s, 1.16s)
Weights--
Squats 3x3@315lb's
Romanian deadlifts 3x5@225lb's
Mobility

Tomorrow
Hurdle mobility, rest

I had a lot of energy today, oddly, it was really warm 31+ outside today and probably even warmer in the Dalplex but I think I'm starting to acclimatize--it didn't feel too bad. This whole week is going to be pretty light so I'm hoping that I'm fresh for this weekend. Minimum acceptable distance is 14.00m.
   I was trying to work through the range of motion of my left knee. I still can't get complete extension without using a compression band. I'm missing terminal range due to all the inflammation in the area. I'm going to try to really work on it all week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Podium snatch grip deadlifts 3x5@205lb's

Still feeling pretty flat which isn't surprising looking back over the past two weeks of training. I have bounded, have done technical work or competed every high intensity session for the past 2-3 weeks. So now, six days without jumping to refresh for the meet this weekend.
   Distance was way down on everything, and posture was breaking down with the increased amortization. Need to get more height all through the jump, the last jump was the only one that I got ample height off the hop and I couldn't control it and shortened the step.

The Good

• Knee wasn't as bad as I was expecting 

Today was pretty light, just strides and a little bit of general strength. My knee is bothering me a little bit, from where I had to curtail Thursday's session but I'm hoping to be able to manage it will enough to get in a full session tomorrow without any pain. After that I'll have 6 days before I compete and will be focusing on recovery almost exclusively in that time. It hurts when I try to completely straighten my leg, I can when I through a compression band on but without it I can't lock the knee.

The Good

• Feeling better than I was at the end of last week.

Took toady off. Needed it. Need another too before I attempt to put all the tech work I've done over the last couple weeks together in one final technical session. I will be competing the next two weekends so I need to "get refreshed"

TODAY'S WORKOUT
20 minute bike ride
45 minutes mobility

Tomorrow
Strides/gen strength

My body was absolutely drained today, I woke up tired and lethargic and had trouble getting going. When I got to the track my standing lj was about 50cm off my pb! My standing five bounds was about 1.60m off! So obviously I didn't get to really do most of what I wanted to since my body was screaming for a break. However, I did work on hop-steps from five steps and I think I made good strides in fixing my arms off the step phase. In the video below, I really like the look of the last one.
   Felt flat in the weight-room too, likely my last heavy session of the season... Maybe one more before Canada Games. Got 2x255lb's for hang-cleans  which is technically a pb I guess haha but probably 20lb's off of what I could do on a rested day. It was a pretty low catch, iffy but I'll count it since its' nowhere near what I know I could do.

The Good

• Got something accomplished at the track even though I felt awful

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x3
Standing five bounds x2
Five step hop-step x6 (Would have liked to do more but knee felt iffy in the last one)

Weights--
Hang clean 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245lb's, 1x2@255lb's
Squats 2x5@275lb's, 1x5@315lb's

Tomorrow
Off (much needed)

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
45 minutes of hurdle mobility
Standing oblique twists 3x10@33lb's
Decline leg raises 3x10
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Oblique crunch 3x10@65lb's
Good-mornings 3x8@135lb's
Podium snatch grip deadlifts 3x5@205lb's
Plank 2:00
Single-legged glute bridge 3x10
Side plank circuit x3
Mobility

Tomorrow
Tech/weights

Alright session, felt a little flat still from the meet over the weekend and I had some acute inflammation which limited me. I did three full first phase passes and hit about 5.25m which is about a foot under what I would like to be able to do in a meet. Need to eliminate the set up, still lowering my COG before takeoff.
   Did 4-5 three step step-jumps then moved back to 5 steps for two. These really hurt my ankle but I did manage to get pretty good extension. Felt too flat, no height at all but if I can hit these positions off of a full approach I will be in very good shape.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x2
Runways+FFP x3
Nine step FFP x2
Three step step-jump x5
Five step step-jump x2

Evening--
Bounds 4x5 (Five steps)
Depth jumps 2x8(24inch)
Hang clean 2x3@165lb's, 3x3@185lb's FAST
Hang-snatch 3x3@135lb's FAST (Not great bar speed, blah)
Mobility

Today was an off day, I'm not feeling too bad. My knee is a little stiff and I'm feeling a little drained over all but not bad at all. I was officially named to the Canada Games team today so I have five weeks to get from where I am now to putting myself in medal contention. I think I'm closer than the result sheet has been showing as of late. I'm starting to feel more like my old self again I have a few major tech things that are holding me back and when I fix them and get a chance to jump fresh I should have a very good outcome at the next meet. I know that I have 14.50m+ in me when I put everything together. I need to continue opening up the hop phase (tomorrow's focus), work on the step arm drive, keep my gaze forward during the step/jump transition and clean up the landing.

TODAY'S WORKOUT
30 minute bike ride
45 minutes mobility

Tomorrow
Full approach first phase passes

Not what I had hoped for, I felt much better technically but physically I wasn't all there. My runways was giving me issues and I don't think I hit the board once.... Farthest jump was 13.55m but I took off from about 13.85m. I tried running 17 steps at submaximal speed and it seemed to give me trouble since my runway off on every jump. However I did hit the board with better posture... I will likely compete twice more before Canada Games and I'm confident that I will be over 14.00m both times. My landing was brutal too, lost 30cm+ on every jump, could have been over 14.00m easy if it wasn't for a couple of little things.
   Fact: I jumped 13.85m today. That might not be what the result sheet says but that it where I took off from and that's how far I was capable of jumping today. If I can open up my hop phase without, without taking away from the step, by 30cm by the next meet I will be at 14.15m. If I can nab an extra 10cm at landing, 14.25m. If I fix the step-jump transition, I could easily challenge my pb

Tomorrow

Recovery

Just did a quick stimulus this morning to hopefully keep from getting flat, as I did before the last meet. It was pretty basic, strides, a couple acels and a few take-offs. Looking forward to tomorrow but finding ways to beat the heat and stay cool will be key in maintaining focus and physical readiness.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
3x20m acels
Nine step first phase pass x3

Took today off, spent a considerable amount of time trying to open up my left hip, seemed to work out a bit. Looking forward to jumping this weekend although it's insanely warm, it's currently 29degrees in my room!

TODAY'S WORKOUT
20min bike ride
1hour hip mobility

I must have been pretty flat because I wasn't jumping very far, but that wasn't really the focus--I just wanted to focus on getting the hips up and technically becoming more proficient. I would say it was a good session even though I wasn't physically where I wanted to be. I am actually feeling a little better about competing this weekend. I have been training hard so I might be a little flat but I am technically feeling akin to where I was at about a year ago.
   I was pretty excited to hit 5m off my nine step first phase pass... Considering I haven't hit a 5m hop in competition since the knee injury.

The Good

• Focused
• Made good technical progress 

Pretty good day, my right shin is still KILLING ME, but if I can man up and continue to ignore it (that's the best strategy, right?) I am hoping to get a really focused tech session in tomorrow and compete well on Sunday. I think, for probably the first time ever, I actually felt like I was running up tall, with my hips tucked and got good extension. If I can hit that position on the runway, very good things will happen indeed.

The Good

• Running form felt awesome