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