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Tuesday, December 24, 2013
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.
This is the progression I'm looking for
- Standing hops at 100% effort
- Standing hops in spikes
- 3 step bounds and hops
- Short approach triple jump/high depth jumps
- Longer approach triple jump
- Full approach
TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x30m (.4.02,4.11, 4.03, 4.06)
Standing bounds 5x6
Hops 3x5 (Each side)
Pop-ups 3x5
Single leg depth jumps (2nd box)
Box jumps 5x5
Squats 3x5@295
Romanian deadlifts 5x5@275
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Blog Archive
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2013
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December
(31)
- Monday December 30 2013
- December 29 2013
- December 28 2013
- Thursday December 26 2013-Rehab Day 34
- Wednesday December 25 2013
- Tuesday December 24 2013-Rehab Day 32
- Monday December 23 2013-Rehab Day 31
- Sunday December 22 2013-Rehab Day 30
- Saturday December 21 2013-Rehab day 29
- Rehab day 28 2013
- Rehab day 27-December 19 2012
- Rehab Day 26 2013-Wednesday December 18 2013
- Rehab day 25-Tuesday December 17 2013
- Rehab Day 24-Monday December 16 2013
- Rehab Day 23-Sunday December 15 2013
- Rehab Day 22 2013-Thursday December 12 2013
- Rehab Day 21 2013-Thursday December 13 2013
- Rehab Day 20 2013-Thursday December 12 2013
- Rehab Day 19 2013- December 11 2013
- Rehab Day 18 2013-Tuesday December 10 2013
- Rehab Day 17-Monday December 9 2013
- Rehab Day 16-Sunday December 8 2013
- Rehab Day 15 2013-Saturday December 7 2013
- Rehab Day 14 2013-Friday December 6 2013
- Rehab Day 13- Thursday December 5 2013
- Wednesday December 5 2013
- Rehab day 11-Tuesday December 3 2013
- Rehab Day 10-Monday December 2 2013
- Sunday December 1 2013
- Rehab Day 8-Saturday November 30 2013
- Rehab Day 7
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December
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Personal Bests
Triple Jump Outdoor: 14.38m(47'2ft)(w)-06.23.12
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Triple Jump Indoor: 14.28m(46'10ft)-01.14.12
Canadian Junior Championships 2011
Third place 13.84m
About Me
Age: 20
Birthday: September 10 1992
High School: Prince Andrew High (2007-2010)
College: Dalhousie University (2010-present)
Hometown: Dartmouth, Nova Scotia
Height: 6'0"
Weight: 160lb's
Personal Role Model: Roger Maris
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