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

I'm starting to feel like a triple jumper again. Although I was a little flat, and wasn't jumping overly far, I was really focused and made some technical adjustments which felt really good. I really tried to keep my foot from tucking under while I was bounding, and overcued to keep the foot out. Did a couple short approach jumps, but I didn't really have my legs under me, still, overall a very good day. Excited to get one more tech session in on Thursday before I compete again.

The Good

• Focused
• Made some solid technical adjustments
• Weights went well

My right shin is killing me, it is very tender during the first part of each session but seems to get better after warming up. I felt like I just wanted to "move" today, felt tired and lethargic from sitting around too much recently so I just did a lengthy general strength circuit and went for a 2 hour walk in the evening. Tomorrow is going to be a tech session, hopefully the rain holds off!

The Good

• Feeling energetic

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
Reverse lunges 3x5@205lb's
Plank 2:00
Single-legged glute bridge 3x10
Side plank circuit x3
Mobility

Tomorrow
Tech/weights