I wasn't feeling it today, just one of those days when every moment is a chore. I definitely am starting to "over train", I'm glad that I know have a designated week to de-load and focus on recovery. I'm kind of glad that I felt awful today, it's a reminder of how fragile I am and the importance of some down time. To be honest, if I felt amazing today I would have likely not toned down the volume at all tomorrow and continued to beat myself into the ground.
   SPC1 complete... After 7 days of reduced volume and SLEEP it's back at it hard for SPC2. My only focus is getting my squat over 400lb's, any other gains (speed, elastic strength, RFD) will be bonus's. I would really love to get my clean up too but I'll have my chance, it's just not now. My goal is to squat 5x350lb's in three weeks time.
   After SPCS I'm going to go into a 3 week speed block where my primary focus will getting fast and introducing some short approach work (5-7 steps). I might get to the pit a little bit during the next three weeks if the snow melts but it's unlikely that I'll get much done because it will probably be 0-6 degrees. Hopefully by mid-late April the weather will be warm enough to really get some work in.
   After that 3 week speed block I will be hitting the weight room hard again, focusing on power development and THAT'S when I'll hit the cleans hard.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Continuous take-offs 3x3
Three step LLR x6
Hurdle hops 5x5@36 inch+39
Drop jumps 2x10@32inch
Depth jumps 2x10@21 inch
Standing stair jumps x5
Power-cleans 1x3@210lb's, 1x3@220lb's, 1x3@230lb's, 1x3@240lb's, 1x3@250lb's (x--)
(blah, felt aweful, cut weight short)


(2)