Today was an absolutely beautiful day, 26 degrees and sunny! I have the burns to prove it. I still felt a bit flat and the times weren't great but I did tie my fly 10m pb and set a season best at 1.10s (9.1m/s). Although in a perfect world I would like to be over 9.5m/s it's all about baby steps. I'm getting there.
   Overall I felt a tad unreactive but still pretty good. I had a lot of energy and I was fairly focused although not fresh. I have tomorrow off before hopefully having a much better technical session than the last few have been.

The Good

• Beautiful day
• Tied fly 10m pb
• Injuries weren't an issue

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Flying 10m x4 (1.16s, 1.10s, 1.16s, 1.12s)
Flying 40m x2 (4.61s, 4.56s)
400m jog
Evening--
Warm-up
Hops from seated position 3x3@10lb's (Each side)
Hang snatch 8x3@145lb's
Jerks 8x2@155lb's
Explosive bench press 8x3@115lb's
Mobility

Video of fly 10m 3-4 and last 10m of flying 40m

To be honest my legs were still absolutely fried from Tuesday... Those jump squats did an absolute number on me. I guess it's because I hadn't done them since before my injury, probably back in July but wow I'm still destroyed. Non of my numbers today were at all comparable to where I am at the moment or what I've been doing so far. I thought that I was going to be really fresh today since I didn't squat heavy... I THOUGHT, not the case.
   It still felt good to jump even thought I felt terrible--I'm starting to feel like the puzzle pieces are coming together... Slowly.

The Good

• Really liked the feel of the LLLR complexes, probably the only thing that felt decent today!

Wow, I was more sore today than I was after maxing out my squat, after doing a max eccentric set and even more sore than when I failed multiple sets of 3! It was the jump squats that did it, I really feel them in the vastus medialis. Hopefully I'm good to go tomorrow, I'm looking forward to getting my first semi-fresh jump workout in. I may be a little flat still from yesterday but hopefully not too bad. I'm still feeling quite energetic if not a little stiff.

The Good

• Low back and knee felt good

TODAY'S WORKOUT
800m jog
Dynamic mobility
Standing plate twists 3x10@33lb's
Decline leg raises 3x10
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Abdominal pull-downs 5x10@200lb's
Good-mornings 2x8@115lb's, 1x8@125lb's
Podium snatch grip deadlifts 3x5@205lb's
Plank 2:35
Single-legged glute bridge 3x10
Side plank circuit x3
Evening--
45 minutes of mobility

Tomorrow

• Bounding/short jumps

Today was... not bad, I'll definitely take it. I was pretty lazy this morning and it took a while to drag myself to the track. Once I got there, it was overrun by about 300 little kids for some summer camp so I had to go to the Dalplex. I did a lot of volume today, especially speed-wise. I hit 1.11s and 2.80s for fly 10m and fly 25m. These times aren't where they need to be but I'll take them for now considering I'm just coming out of a max strength block. I would like to go sub 1.06s and sub 2.74s but the Dalplex is always a little slower anyway.
   Weights went well, definitely shocked my body--could barely walk home because my legs were shaking and felt rubbery, it felt like I just maxed my squat out!

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 10m x3 (1.12s, 1.11s, 1.12s)
Flying 25m x4 (2.83s, 2.80s, 2.86s, 2.91) (clearly dropped off near the end)
Bounds 4x5 (Five step)
Evening--
Depth jumps 3x8@24 inch
Jump squats 3x10@135lb's
Back squats 3x3@315lb's
Romanian deadlifts 3x5@245lb's
Mobility

Today was a rest day, but I spent some time looking back at old workouts to wee what I did before meets that I set a pb at and before meets where I didn't compete well at. It seems that I often over-estimate the amount of work that I can do leading into a competition and the effect it will have. One thing is for sure, I really need to switch gears fast and get into TJ mode. I wish I had another 2-3 works to play with but unfortunately that's not the case. Time to make the most of things and regain belief in myself.

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

Today was... Evidence that I'm not competition ready and my CNS needs a rest. This was really supposed to be a deload week and I really got carried away and did way to much high intensity work. I'm not going to say what I jumped today but let's just say that it was so bad that I could only laugh because I know that today was not a true reflection of where I'm at. I really only took 3 jumps, two run throughs that felt god-awful and then passed my last jump. I'm going to take tomorrow off and then come back on Tuesday revitalized and ready to go. It's time to move away from being a general conditioned athlete and become a triple jumper. My #1 focus right now to be honest is to get my standing five bounds over 16m. If I can do that I know that I'll be putting myself in a position to succeed. There's no need to dwell on the past, as I usually do, it's time to move forward and look at all the good I've done so far (:

Why things have been going well:

• Stronger than ever--Squatted 405lb's for the first time pretty easily which means I have strength to spare!
• Powerful--big snatch and clean pb's already this season. 
• Speed--Still need to work on it but I hit 9.17m/s on the runway while I haven't really focused on speed at all yet. 
• Reactive strength--Jump numbers are respectable and slowly coming along but aren't where they need to be yet. But I'm confident that they will be now that I'm switching training gears. Just give me three weeks!
• Knee is coming along and for all intensive purposes is now a "non-issue"

I am feeling pretty drained still but today is another recovery day and I will be competing tomorrow in Dartmouth. My expectations are extremely low considering I have maxed out my squat and power clean in the past five days. I'm 100% sure this will be the worst competition of the season distance-wise so if I can put up anything better than embarrassing it will be a positive! 14.00m will put me in great shape for the rest of the season!
Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Felt awful today from yesterday's session--I'm pretty sure it's from the power cleans not the jumping--I'm nearly positive--which is good because the next two weeks will have high intensity days after jumping days.
   Today got plan b'd, I was originally going to do runways but ended up just doing strides instead. Hoping the to feel tomorrow after a good night's sleep. The wind was pretty crazy today, so much so it blew over one of the soccer nets on the field. Even if I did do runwyas I would have probably been running into a -10m/s wind...

The Good

• Was smart enough to not try to push things too much

Today was a pretty fun day--I realized on my way home from the track that I didn't think of my knee through the whole workout. My knee is a little sore now though, after power cleans but it will be fine after I ice. I had some GOOD numbers at the track, not excellent but definitely acceptable and promising. Considering I maxed out my squat less than 48 hours beforehand and I put up decent scores in all categories I'll take it! Looking forward to compare again next week after the weight room focus will have shifted. It might take a couple weeks to notice a big difference though.
   Cleans were pretty good, I would have liked to have got 285lb's but I'll take the pb I suppose... 300lb's is on its way--I will get it in the fall for sure! I think if I was fresher I could have for sure got 285lb's, since I was just missing and had at least a good an attempt at 300lb's.... Ah I really want to try again or spend a couple more weeks training it but oh well, time to switch focus to the big one--15.00m!

The Good

• Good numbers during jump testing
• Felt overall good, knee was fantastic at the track
• The future is looking bright
• Power-clean pb (bittersweet)

The Bad

• Missed 285lb's >:(
• Knee a little sore know
• Numbers at the track aren't where they need to be for 15.00m but are still a good baseline

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x5 (3.15m)
Standing triple jump x5 (9.00m)
Standing five bounds x3 (15.10m)
Three step five bounds x3 (17.20m)
Five step five bounds x2 (Not measured)
Standing LLLR (11.30m L, 10.90m R)
Weights--
Power-clean test 1x245lb's, 1x255lb's, 1x265llb's, 1x275lb's, 5x1@285lb's (xxxxx)
Clean pull 1x1@300lb's
Snatch-grip deadlifts 3x5@275lb's
Mobility


Tomorrow

• Runways with first phase pass--hopefully one hop-step

Didn't feel awful today, felt a little... Weird I suppose from the 1RM squat yesterday but not drained like I was expecting. Today was pretty light, I left the gym feeling like I wanted to do more but I guess that's a good feeling to have. Why waste my energy on general strength at this point in the season?
   Going to do some more testing tomorrow, SLJ, STJ, S5B, 3step five bounds and Power-clean. Hopefully I'm pretty fresh and get some accurate results. Will compare in three weeks time.

The Good

• Wasn't as tired as expected
• Healthy

Good day... No GREAT day. I tested my squat today and finally got four plates (: That was my goal all season, I have a checklist of things I know I have to do to jump 15.00m and that was one of them. I'll be testing my power clean later this week too. I am hoping to get close to 300lb's. The focus will soon be shifting to jump/sprint numbers.
   Track session went well too--hit 8.92m/s a couple times and overall was consistently close to 9.00m/s on the runway. Last week I ran a 1.09s (today 1.12s) but I had help from the wind where as today was completely still and was an honest judgement of where I am at... If I could get over 9.00m/s consistently that would be FANTASTIC.
   When warming up this morning my focus was off, my mind was adrift and I though it was going to be another mindless day but I was glad that I really regained composure when it came time for the workout and in the weight I did exactly what I needed too! I guess what I'm trying to say is I did all the "little things" like I should have.

The Good

• 405lb squat (:
• Regained focus this morning when my mind was elsewhere
• Runways felt good, times showed that

I feel like my old self again, another pretty light day... But tomorrow... Tomorrow will NOT be another light day. Could this be... Could this be the day that I finally squat four plates? I hope so! Because I'm only going to get weaker from here on out, alas, the heavy lifting has come to an end--now it's time to become reactive, quicker, and more technically proficient! This means lot's of bounds, sprinting and jumping and maintenance in the weight room.
   This whole week is dedicated to deloading and testing then next week kicks off a 3 week speed block before the competition season begins

The Good

• Felt like my energy has returned
• Felt like I was technically proficient
• Felt overall good

The Bad

• Still have been having  trouble getting to sleep due to my mind being "Adrift..."
• Could have been more focused throughout the day

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides
Plank 2:00
Side plank (Each side 30s leg down, 30s leg up)
400m jog
Mobility

Tomorrow

• Runways in the am and squat testing in the evening (: (: (: 

Today was off completely--none of this off, besides going to the gym for an hour an a half on the bike and mobilizing. It was a complete break, physical and mental. I didn't get much done today but that's okay--I am trying to turn my brain off completely to recover my CNS. Still feeling run down but I got my first uninterrupted night's sleep in a while last night and things seem to be moving forward. Expecting to be almost back to normal tomorrow (strides, general strength, mobility) then I will squat 405lb's on Tuesday!

Today was pretty much a write off... At the track this morning it was like 6 degrees with 40km/h+ wind and on/off rain. I felt so bad that I couldn't even make the pit while bounding from the 15m board... Pb is over 18m haha. Absolutely drained, took 3 jumps and they felt awful so I shut it down early ):
   Weight-room wasn't much better, felt awful. Got 255lb's for all my sets but it didn't feel good, it was much easier last week. I just need to sleep... And luckily I should have that opportunity as I should have 3 mornings in a row where I don't need to get up and I can sleep in indefinitely  My problem recently hasn't been getting up early but not being able to fall asleep at night. I just night to turn my mind off and stop my worrying.

The Good

• As hard as I am racking my brain I can't think of any... I guess I didn't do anything stupid and knew my bodies limits now I can two down days in a row. 

Today was a rest day, a much needed rest day. After tomorrow I'll have two more down days to try to get back to 100%. I'm hoping to be able to do some short approach work tomorrow but the weather is supposed to be cold and rainy so it may be a mental battle to get up for it. I know how my mind works, I know that I'm going to wake up, look out the window and mentally give up before I start. Maybe if I was fresh I would be more optimistic but where I'm completely drained I'm going to have trouble even getting out of bed. So I'm and writing this now to remind myself tomorrow how important it is that I give 100% of what I have left in the tank for this last session of the training block.
   I had a god-aweful night sleep last night and am feeling terrible--exactly how I should be feeling after the amount of work I've done so far. My cortisol levels are definitely sky rocketed. Good. Now it's time to adapt.

The Good

• Knee seems to be improving linearly 

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

Tomorrow

• Short approach
• Last heavy lifting session before testing next week. I guess I'll have to savor it. 

Today made sense, especially on the track. My mind says "yes" but my CNS says no. It was raining pretty hard so I modified the morning session with flying 25m's since I will be phasing into them over the next couple of weeks. They were SLOWWWWW but no worse then they have been all season. Considering what my runway 10m time was on Monday I expect that I should be able to Low 2.70's not... So today was not a representation of where I'm at speed-wise.
   I'm going to miss going to the weight-room and just lifting as many heavy things as I can... But it's time to lower the volume so I can focus on getting faster and getting some jump volume in. The "training" portion of the season is coming to an end, but the performance part is just beginning...  I really want to focus on getting my short approach jump testing numbers up as well as become more consistent with my fly 10m

The Good

• Power-clean and Jerk pb
• Felt good in the weight room
• Felt like I was technically running pretty well

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4xflying 25m
Weights--
Clean and jerk 1x3@200lb's, 1x3@205lb's, 1x2@215lb's, 1x2@220lb's, 1x1@230lb's, 1x1@240lb's (x, close)
Clean pulls 1x2@275lb's, 1x2@280lb's, 1x2@290lb's, 1x2@300lb's
Snatch grip deadlifts 2x5@275lb's, 1x5@295lb's

I'm greedy. I want adaption now, not later. I wish that the body was so quick at adapting that between sets there was a linear progress. I didn't have my "A game" again today, I still feel drained from Monday--this is how I expected to feel last Wednesday but for some reason didn't. Haven't been sleeping well, probably because of border-line over training but after tomorrow I have 3/4 days off or almost off.
   I had a couple standing long jump's which felt PERFECT, landing was in a line and I got about as much extension as possible. I was thinking "Wow! That is definitely 3.30m+" Haha nope, the best one was like 3.15m... In two weeks time I'll be doing my first real jump testing to see where I'm at, until then the numbers are meaningless since my CNS is so drained on Wednesday's

The Good

• Knee wasn't an issue at all, probably even forgot about it a little

Three words to describe today "In the gutter". I was absolutely destroyed from yesterday's workout, I didn't get a great nights sleep either which definitely didn't help with the recovery process--I'm going for 9.5 hours tonight if I can which will hopefully return me back to myself. I must say, over the last couple of weeks the training volume has been extremely high but up until now I've felt pretty good. I always feel "A little off" like if I deloaded I would be able to kick things up a notch on the track but I've getting pb's left, right and center so I can't be too drained!

The Good

• Didn't really think about my knee all day

800m jog
Warm-up
Standing twists 3x10@33lb's
Hanging leg-raises 3x10
Abdominal pull-downs 3x10@200lb's
Twisting Decline leg raises 3x10
Pull-ups 3x10
Bent over rows 3x10@70lb's
Single-legged glute bridge 3x10
Side plank x35s
Side leg raises x10
Side plank raises x10
Plank 2:30
1 Hour of mobility

Tomorrow

• Hopefully  getting in a pretty good session at the track, if I'm feeling good I might see where my STJ, S5B and Three step 5b's are at.

Pretty good today, weights didn't go great but mostly because I lost focus and tried to do too much. I knew I wasn't going to bring my A game to the weight room today after lifting intensely already three times in the past seven days--I should have been more volume focused and tried sets across at 355-360lb's. But it still went acceptably... barely.  I guess I'm just never satisfied, still looking good for 405lb's next Tuesday.
   Track work went pretty great 0.05s pb on the runway! I may have had a little help from the wind but I don't think it was a huge factor. I was starting to get frustrated because it was swirling quite a bit and a couple of the runs were completely wasted from having to run right into it (see 1.19s, 1.20s...). But my goal at the beginning of the season was to consistently hit 9m/s on the runway and I had two over today including a 9.17m/s on my last one! I don't know if I would have actually been able to jump at the end of some of these runways but I think that I had pretty good posture coming off of last one. That's the main focus right now, consistently and posture. I'm still not setting any land-speed records but I have enough speed to jump 15.00m

TODAY'S WORKOUT
400m jog
Dynamic mobility
Warm-up
Runways x8 (1.14s, 1.17s, 1.16s, 1.12s, 1.11s, 1.19s, 1.20s, 1.09s)
Weights--
Back squats 1x3@350lb's, 2x3@355lb's, 1x3@365lb's (oox) 1x1@365lb's, 1x3@375lb's (ox-) 2x1@375lb's
Eccentric squat 1x1@405lb's
Romanian deadlifts 2x5@255lb's, 1x5@265lb's
Bench press 2x4@175lb's, 1x4@185lb's (ox--), 1x4@175lb's  (ooox)
Reverse lunges 3x5@225lb's
Mobility

My mind was adrift again toady, wasn't very focused and didn't sleep well last night. The two probably aren't completely unrelated. Hoping for a good night's sleep to clear my mind and start a new week fresh. I need to focus on the task at hand, not external distractions.

The Good

• Knee felt pretty good

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x5x100m strides
1 hour of mobility

Tomorrow

• Runways
• High volume squats

I felt pretty tired and not great this morning, my bounds really showed it... But I managed to get some decent, short approach jumps--had one that was about 12.70m. I'm not where I need to be yet, but I'm on the write path. If I can consistently get over 13.00m and approach 13.50m I will be 15.00m ready. Considering how much weight volume there is right now, this is the worst I will feel all season. When I do deload in two weeks, that's when I'm going to lit it up.
   Got 265lb's for two for power-cleans which I was pretty happy about, tried 275lb's but missed it. If I was fresh I would have got it, 280lbs+ in two weeks.

The Good

• Short approach were better
• Felt pretty good in weight room
• Knee was durable

Felt pretty good today, especially considering the high volume yesterday. My knee is feeling pretty solid so I'm hoping to get an extensive/intensive technical session tomorrow. I'm thinking bounds, first phase passes and then nine step approaches until I start to break down.
   Really tried to open up the hip/quads today--the right side opened up easy but the left side was a struggle.

The Good

• Knee felt pretty good

Knee was really sore when I woke up and started my workout but it seems to get better and I didn't end up having to change anything. I tried to really "face my fear" on the runway and try to open up the hop phase but it's tough when I know it's going to hurt. I had one really good first phase pass where I got 5m but on all of them I choke up before landing so I think I'm cutting off 30-40cm just by the nature of the drill, where there's no next phase. On the video I clearly land looking at my feet and then run it out so I'm hoping I will be able to hit 5.40-5.60m in a meet. I don't even need to be able to control it, I just want to hit the distance and then focus on controlling it.
   I had one runway that felt PERFECT, six solid steps of driving, five of coming slowly upright and six at the board. I couldn't get that feeling again but 1/8 isn't too bad... That would be about 1 perfect runway a meet including practice run throughs. I think if I can get more consistent and recapture the feeling, very good things will happen.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x4
Runways+first phase x4
Weights--
Clean and jerk 1x3@190lb's, 1x3@200lb's, 1x2@205lb's, 1x2@210lb's, 1x2@215lb's (ox), 1x1@215lb's, 1x1@220lb's, 1x1@225lb's
Clean pulls 2x2@270lb's, 2x2@280lb's, 1x2@290lb's
Snatch-grip deadlifts 1x5@275lb's, 2x5@290lb's
ATG Front-squats 1x3@245lb's, 2x3@255lb's
Stretching

I feel like some days my knee toys with me... Gives me hope and then takes it away. I was feeling good today, set some season bests (STJ, and S5B) and I was doing five bounds from three steps when the weirdest thing happened. I took the strap off of my knee since it was bruising my hamstring on the back. I did 3 sets of bounds and was setting up for a fourth but all of a sudden me knee suddenly started to feel really weird. It wasn't so much painful as swollen, it puffed up like a balloon and I had to call the workout early (to my dismay). It feels fine now though, well about the same as it usually does. I was afraid I might have re-tore something but I don't think so, I'll see how it feels in the morning before I make any modifications to the prescribed session.
   No pb's, but two days after squatting 370lb's for reps, I'll take it. Really looking forward to deloading so I can really see some big numbers. I'd like to see a 9.50m+ standing triple jump and 18.50m five bounds from three steps.

The Good

• Wasn't as sore as I expected
• Felt energetic and it was a beautiful day

The Bad

• Knee cut session short
• Lingering swelling
• Was kind of rushed through the session

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x5 (3.10mish (bad landings))
Standing triple jump x5 (~9.15m)
Standing five bounds x4 (~15.15m)
Three step five bounds x3 (~17.60m)
Mobility

Tomorrow

• Weather isn't looking great but I'm hoping for 3/3 runways (with and without first phase) and heavy clean and jerk/clean pulls in the evening. I'm no longer competing this weekend, the weather looks absolutely terrible, 6 degrees and 30mm of rain--I wasn't originally planning on jumping anyway.

Today was pretty light, core in the morning and hamstring mobility in the evening. I'm not feeling too bad considering what I did yesterday, hoping to be somewhat fresh for a technical session tomorrow. I'm now thinking I may try a full approach jump this weekend but we will see...

The Good

• The knee, tres bien 
• Felt better than expected

For a day where I was feeling... Alrightish it sure went well! Things didn't start off as planned, after I finished my warm-up I realized that I didn't have my track spikes so I power walked all the way home to get them and came back, about a 25 minute round trip. My knee and ankle were both kind of sore but I managed to get a 0.01s sb on the runway (tied pb)... A blistering 8.77m/s! But considering I didn't feel great and the wind was negative (Really apparent on some runs) I will take it. I shouldn't have any trouble hitting 9.00m/s on my approach run but the key is going to be able to do it consistently, with good posture and be able to control it.
   Things in the weight room went ecxcellently, although I didn't get in all the volume I had planned but they intensity greater surpassed my goal so it makes up for it. Not much has to be said, 15lb squat pb... I'll take that any day.

The Good

• Pb on the track
• Pb in the weight room 

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways (1.18s, 1.16s, 1.14s, 1.18s (wind, blah), 1.15s, 1.15s)
Weights--
Squats 2x3@350lb's, 1x3@360lb's, 1x3@370lb's, 1x3@355lb's (ox-)
Reverse lunge 1x5@205lb's, 2x5@215lb's
Romanian deadlifts 3x5@255lb's
Bench press 2x4@175lb's, 1x4@180lb's (oox-), 1x4@165lb's
Mobility

Tomorrow

• General strength and mobility

Today mark the end of the 3rd block of training for this season. At the beginning of the season. looking ahead to today, where did I think I'd be? I can't really say. I think that best way to look at where I'm at is to break it down piece by piece. I can't say it's been a disappointing nine weeks, I'm probably about on a realistic pace.
   Pretty sore today, my knee and ankle mostly. CNS-wise I'm not feeling bad but my joints are taking the worst of jumping yesterday, even though it was less than 13m. I'm hoping my body adapts quickly to this stimulus so I can't increase the volume in practice and hoping stretch my short approach into the mid 13's


TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
10x100m strides on grass
Side plank 30s/30s (leg down, leg up)
2:00 min plank

Afternoon--
Light bike ride
Mobility (hip extension)

Season in Review

• Knee didn’t hurt
• Generally felt each jump got better
• Now I know exactly what I need to fix

• Not very far
• Under-hopping
• Not great posture at board

• Recovery, tempo running, mobility

Today was a recovery day, didn't do much aside from a 20 min bike ride in the morning and some mobility. I'm jumping tomorrow from a 15.40m approach so I'm not expecting much. I am also pretty drained from a hard week of training so we'll see what happens.

Today started off okay-to-poor. I went to the track this morning to do some full approach runs and first phase pass. The weather was cold and the wind was strong/cycling. I wanted to work on take-off and hop mechanics but was limited by the volume I could do. I was planning on 2 runs without first phase pass and six with but knee was starting to get agitated so I shut it down after four passes. They were... Okay. I obviously wasn't going at 100%, probably more like 90% since I'm till pretty dampened from Monday's squats. The runway itself didn't feel great, not much push out the back but it something I'll work on more on Monday when I time the runs. I was sinking my hips to prep for take-off and had an obtuse shin angle on some of the take-offs.
   Things in the weight-room went very well! I wanted to get 2x175lb's for power-snatch and I ended up getting 2x185lb's! I probably could have went higher too if I wasn't jumping this weekend. I'm pretty pumped, especially since this is only my third session doing them. Definitely good for 200lb's+ if I was doing an 1RM.

The Good

• BIG snatch pb!
• Runway was fairly consistent  
• Started to get a rhythm on the runway

Definitely still feeling the effects of Monday’s session. My legs didn’t have much in them today but I was working more on technique more so than trying to go for any type of plyo benefit. I tried to focus mostly on the Step-jump transition as well as the landing. I’m having trouble undoing bad habits but it came along a bit. I did seven steps into step-jump but I found that I wasn’t able to control that speed so I may move down to five next week. I started to think about it afterwards, if I’m doing seven step in the step phase that’s probably close to full approach speed from a hop-step. I may reduce the bounding next week and do more technical rehearsal drills like Hop repeats and continue to work on step jump.

The Good

• Knee didn’t hurt
• Made some technical adjustments
• Started to work on some weak points 

The Bad

• Very flat and tired 
• Ankle got jammed up when I brought full seven step speed into the step-jump’s 
• Need to work on posture 

TODAY’S WORKOUT
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x3
Standing five bounds x3
3 step five bounds x3
Seven step step-jump x5
800m jog
Mobility