Tuesday, April 30, 2013
Today went fairly well, I got a lot done. Of course everything didn’t go exactly according to plan but I still put up “acceptable” numbers which I can move on from proud of what I did today and sure that I put another cog in the wheel.
Runways were slow, to be expected until I really start focusing on speed. My fastest runways were 1.15s over the last 10m which translates to 8.74m/s. I’m never going to be a speed jumper so if I can consistently get my last 10m speed to 9.00m/s+ this summer I will be absolutely ecstatic. My 16 step runway was feeling “off”, I wasn’t able to drive well because I was starting on my less coordinated leg. On my last runway I moved back to 17 steps and it felt a lot more natural. I ties my daily best on that run and I even felt like I slowed down a little before the board.
Squats were alright, another 5lb pb. Just missed 360lb’ for three. I would have got it if I didn’t do 355lb’s beforehand. I’m going to go 350lb-360lb’s next week to get it.
The Good
TODAY’S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x8 (1.19s, 1.19s, 1.15, 1.16s, 1,18s, 1.23s?, 1.15s, (1.15s,17 steps))
Weights—
Squats 1x3@345lb’s, 1x3@355lb’s, 1x3@360lb’s (oox), 1x1@360lb’s, 2x3@350lb’s, 1x3@350lb’s (oo-)
Romanian deadlifts 3x5@255lb’s
Reverse-lunge 3x5@205lb’s
Incline dumbbell press 3x4@70lb’
Mobility
Tomorrow
Runways were slow, to be expected until I really start focusing on speed. My fastest runways were 1.15s over the last 10m which translates to 8.74m/s. I’m never going to be a speed jumper so if I can consistently get my last 10m speed to 9.00m/s+ this summer I will be absolutely ecstatic. My 16 step runway was feeling “off”, I wasn’t able to drive well because I was starting on my less coordinated leg. On my last runway I moved back to 17 steps and it felt a lot more natural. I ties my daily best on that run and I even felt like I slowed down a little before the board.
Squats were alright, another 5lb pb. Just missed 360lb’ for three. I would have got it if I didn’t do 355lb’s beforehand. I’m going to go 350lb-360lb’s next week to get it.
The Good
- Squat pb
- Made a positive adjustment on the runway
- I’m starting to get back into the triple jump rhythm now that a lot of the work is more specific
- Fastest runway was only 8.74m/s
- Would have liked 360lb squat, clear favoritism of the right leg
TODAY’S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x8 (1.19s, 1.19s, 1.15, 1.16s, 1,18s, 1.23s?, 1.15s, (1.15s,17 steps))
Weights—
Squats 1x3@345lb’s, 1x3@355lb’s, 1x3@360lb’s (oox), 1x1@360lb’s, 2x3@350lb’s, 1x3@350lb’s (oo-)
Romanian deadlifts 3x5@255lb’s
Reverse-lunge 3x5@205lb’s
Incline dumbbell press 3x4@70lb’
Mobility
Tomorrow
- Recover from today, set up for Wednesday and general strength circuit
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Canadian Junior Championships 2011
Third place 13.84m
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