Saturday, September 6, 2014
Took another off day today. I felt a little sick when I woke up today. I went for a long walk around Seoul for about 7 hours exploring. Tomorrow, if I'm feeling better I am going to go hiking in Bukhanstan National Park. But if I'm still feeling kind of sick I may wait to the next day. While I wait for my gym to open up again I am going to do 3 track workouts a week and 2 gym (Since I will have to pay for each session.) Right now is Korean Thanksgiving so I'm going to have to wait a few days for the gyms to open. Hopefully after this weekend I will get back in the swing of things.
Thursday, September 4, 2014
800m jog
Warm-up
Dynamic mobility
4x20m acels
3x30m acels
1x40m acels
2x 1min planks
1x5 pistol squats
Put the batteries in the timing gates in backwards and didn't have a screw driver so couldn't time anything today, hopefully next time. Felt pretty good. Focused on pushing the ground instead of pulling
Warm-up
Dynamic mobility
4x20m acels
3x30m acels
1x40m acels
2x 1min planks
1x5 pistol squats
Put the batteries in the timing gates in backwards and didn't have a screw driver so couldn't time anything today, hopefully next time. Felt pretty good. Focused on pushing the ground instead of pulling
Monday, September 1, 2014
Today was supposed to be the first day of real training but I found out my gym will be moving and will be closed for 3 weeks. I will be on the track mostly over the next three weeks.
Today's workout
Mobility
Snatch mobility
Snatch balance 1x3@40kg, 1x3@50kg, 1x3@60kg
Hang snatch 3x3@60kg
Full snatch 2x3@60kg, 1x2@70kg, 4x2@75kg (xoxo), 2x1@80kg, 2x1@85kg
ATG back squat 1x10@100kg, 1x10@105kg, 1x8@105kg, 1x6@105kg
Mobility
Friday, August 22, 2014
The past week has been pretty much off, I have been going for 20 minute runs every couple of days and I started squating again. I work up to 5x5@235 front squats on Wednesday. I am leaving for Korea in the morning so I expect training will be patchy over the next few weeks. I have scheduled myself three more weeks of "Rest" which means I will try to stay active as I settle into Seoul and try to get into a training routine. The real training will start up again around September 14. The current plan is to train as a weightlifter x4 a week and have one speed/tech day a week too.
Sunday, August 10, 2014
Felt okay today. My knees were a little better but they still hurt when I did a power clean at 255 (just testing them) I think that I will need to keep rehabbing them for the next 2-3 weeks before I'll definitely be able to regain full mobility from the tendonitis
TODAY'S WORKOUT
Mobility
20 minute jog
3x120m strides
ATG slow squats 3x5@135
Power cleans 3x3@205, 1x1@255
Pistol squats 2x10
Mobility
20 minutes swimming
Saturday, August 9, 2014
My knees felt better today than they have recently. Got full depth for my squats after the first set. I'm going heavier than 135lb's until I am completely pain free. Stupid tendonitis.
15 minute jog
Dynamic mobility
ATG squats 4x135lb's
Leg raises 3x10
Dumbbell Shoulder press 1x8@40, 1x8@45lb's
SL romanian deadlifts 3x8@145
Bench pull 2x8@111, 1x8@121
Plank 3x45s @45lb's
Seated plate twists 3x10@33
Mobility
Sunday, July 27, 2014
Felt much better today. I hit a 9 step triple jump pb (13.10m) and didn't really have any pain while jumping. I am going to take the next two days completely off, I am even going to force myself to stay out of the Dalplex so I don't get tempted. The only thing slightly perturbing about today was I jumped farther off 9 steps than 11 but I think it was just fatigue
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x Runways
Five step bounds x4 (18.70m)
9 step triple jump x3
11 step triple jump x3
Hang cleans 1x3@185, 2x3@205, 2x2@225, 1x1@235, 1x1@245, 2x1@255(xo)
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x Runways
Five step bounds x4 (18.70m)
9 step triple jump x3
11 step triple jump x3
Hang cleans 1x3@185, 2x3@205, 2x2@225, 1x1@235, 1x1@245, 2x1@255(xo)
Felt absolutely awful today, I tried to do one accel and it was 4.20s which is about 0.3s slower than usual. I took my spike off and went back home. I feel like I need to get on a more disciplined sleep schedule--since I usually don't work until later in the day I've gotten into the bad habit of staying up late.
Wednesday, July 23, 2014
Today was exactly one month before I move to Korea. With one more meet in Canada it would be nice to hit a solid pb. I still feel pretty shitty so I'm pretty much resting until the meet. I am going to do a few jumps on Sunday as well as some flys next Wednesday to test. My knees were too sore to actually do anything on the track so I went for a swim instead.
TODAY'S WORKOUT
800m jog
Mobility
Single legged Romanian deadlifts 2x8@135, 2x8@145, 1x8@155
Hurdle mobility
Hanging leg raises 3x10
Seated plate twists 3x10@33lb's
Planks 3x45s@45lb
Pool mobility
Swim 3x50m
TODAY'S WORKOUT
800m jog
Mobility
Single legged Romanian deadlifts 2x8@135, 2x8@145, 1x8@155
Hurdle mobility
Hanging leg raises 3x10
Seated plate twists 3x10@33lb's
Planks 3x45s@45lb
Pool mobility
Swim 3x50m
Felt a little better than yesterday but I still didn't feel great. My knee was really sore and I couldn't do any jumping and even sprinting was painful. Times were really slow today, I think mostly from how much pain I as in. My stride was pretty bad.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x flying 10m (1.17, 1.17, 1.17)
2x runways
Hang cleans 3x3@185, 2x2@205, 2x2@225, 1x1@235, 1x1@245
Jerks 3x3@185
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x flying 10m (1.17, 1.17, 1.17)
2x runways
Hang cleans 3x3@185, 2x2@205, 2x2@225, 1x1@235, 1x1@245
Jerks 3x3@185
Mobility
I felt awful today. I started to jog a couple laps and my knee was so sore that I gave up. I am feeling generally run down, probably from not really taking a rest after jumping last weekend. My body is definitely telling me something right now. I went home early and rested.
TODAY'S WORKOUT
800m jog
Warm-up
TODAY'S WORKOUT
800m jog
Warm-up
Sunday, July 20, 2014
Okay day. I am feeling kind of sore and sleep deprived so didn't get as much out of today's session that I wanted to but next week is the last technical session of the season. I am going to treat it like a meet and do 6-8 11 step jumps followed by bounds. The last runway session will be the following Wednesday. Runways felt really good today.
TODAY'S WORKOUT
5x runways
Five step bounds x4
Five step triple jump x5
Seven step triple jump x2
Nine step triple jump x3
Hang snatch 2x3@165, 2x3@155, 1z3@145+
{Depth jumps x5)
Jump squats 6x3@115
Get-ups 3x3@50lb's
Mobility
TODAY'S WORKOUT
5x runways
Five step bounds x4
Five step triple jump x5
Seven step triple jump x2
Nine step triple jump x3
Hang snatch 2x3@165, 2x3@155, 1z3@145+
{Depth jumps x5)
Jump squats 6x3@115
Get-ups 3x3@50lb's
Mobility
Wednesday, July 16, 2014
Felt really tired today. But it was more of a mental tiredness them a physical. It was really humid today so I felt flat. Ankle swelling Is down a little. Going to try to do some bounding tomorrow and maybe some LJ
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x100m strides
Hurdle mobility
Single-legged Romanians 2x8@135, 1x8@145
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Weighted planks (45s, 60s, 45s) @35lb's
Mobility
Tuesday, July 15, 2014
Felt pretty sore and tired still. However, I didn't feel too bad suring the actual workout. Spees timea were slow but acceptable given the circumstance. I would like to fet a fly 10m under 1.09 beflre I competw again.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x30m accels w/ 1.5m fly (4.01, 3.99)
5xflying 10m (1.19, 1.15, 1.14, 1.16, 1.16)
Hang cleans 1x3@185, 1x3@205, 2x3@225, 1x3@235
Jerks 3x3@155 FAST
Romanian deadlifts 2x5@315 1x5@335
Mobility
Monday, July 14, 2014
Today went pretty well, it was my first time jumping over 14.00m since I injured my knee a couple of years ago. My right ankle (Step-jump ankle) was really sore from jumping two weeks ago. I have a heel bruise, and there is a lot of swelling on the medial side from spraining it. The ankle was definitely my limiting factor today. My first jump was 13.86m fault and I ended up limping out of the pit. I taped it for the second jump, which was 14.01m, which oddly didn't hurt--maybe because of the tape. My third one really hurt and I didn't even really finish the jump. It was 13.68m. I passed the next one and tried to take my fifth jump. I had a great hop-step, probably the farthest of any of the jumps, but I couldn't plant on my ankle, I knew it would hurt so I bailed it.
I'm hoping that after ten days of training, then a ten day taper I will be able to move up again to pb territory. It will be the last meet of the season. If my ankle is healthy I know I can do it! Good news is that I haven't had any knee pain in quite some time.
Long jumped today... Went about usual. I faulted one that was a lot bigger than the others but overall I'm not much of a long jumper and I am out of practice. I really just wanted something to help loosen me up for tomorrow. Best jump was 6.17m+0.8m/s wind. I might add a few short long jump sessions to the end of my tech sessions to try to jump over 6.50m at Atlantics.
Sunday, June 29, 2014
Went okay. It was the farthest I have jumped since my knee injury but I know I still have a lot left in the tank. I need to fix my landing and runways mechanics, I am going to taper again for next Saturday for a small meet then go through a three week speed/tech block before tapering for my last NS meet.
TODAY'S WORKOUT
Jump 1- Fault about 13.90m
Jump 2-13.85m, no board and bad take off mechanics
Jump3- 13.58m Felt reallt flat
Jump 4-jumped off the 13.00m board for the first time 13.82m
Jump 5-Fault
Jump 6-Fault
Overall I felt good for the first two jumps than flat for the last four. I need to fix the landing and I think I can hit 14.30m+
TODAY'S WORKOUT
Jump 1- Fault about 13.90m
Jump 2-13.85m, no board and bad take off mechanics
Jump3- 13.58m Felt reallt flat
Jump 4-jumped off the 13.00m board for the first time 13.82m
Jump 5-Fault
Jump 6-Fault
Overall I felt good for the first two jumps than flat for the last four. I need to fix the landing and I think I can hit 14.30m+
Monday, June 23, 2014
Nice warm-up for Nationals next week. I hit 13.51m officially and faulted 13.65m. I think that I should be able to go 14.00m+ next week off a full approach if all goes according to plan.
Jump 1-13.39m
Jump 2-13.35m (back on board)
Jump 3-Fault 13.41m
Jump 4-13.51m
Jump 5-Fault 13.65m
Jump 6-13.48m
Weights--
Power cleans 4x2@245, 1x2@255, 1x2@265
Squats 3x3@315
Romanian deadlifts 3x5@315
Sunday, June 15, 2014
Today went pretty well, I competed off of 11 steps and hit 13.30m. I had one, where I took off way before the board, from about 13.45m and even on the 13.30m I had about another 10cm on the board. My goal was to go 13.50m+ but I'm still pretty happy with how things went for two reasons: one, I feel like I definitely have the potential to go 13.60m+ off of 11 and in a couple weeks I could probably go close to 14.00m. And two, I felt good technically. I collapsed on the 4 and 6th jumps and a couple of my landings were awful (flailing elbow!) but it's definitely coming along. I am expecting a big jump once I go back to a full approach and I think that there is a good chance that I'll pb by the end of the summer. It's been two years since my last pb, I injured my knee then and have been trying to work back slowly. It's been a long road. The farthest I've jumped since my injury is 13.67m and my pb is 14.38m.
Nationals are in two weeks and I am hoping to hit 14.00m+ off a full approach. Next Sunday I will be doing a 13 step approach in hopes of hitting 13.80m+
Jump 1:fault (~13.10m) awful landing, toe fault.
Jump 2: 12.93m- mid board and my elbow went back. The jump itself was pretty good.
Jump 3: 12.75m- Runway was way off, I took off from about 13.45m. The landing was good.
Jump 4: 12.86m- felt flat, bottomed out and collapsed into the pit. Landing was bad again, lost about 20cm.
Jump 5: 13.30m- Felt awesome, I had the most speed on this jump and the landing was near-perfect. I slid into the mark my feet made and probably only lost about 10cm from full extension.
Jump 6: 13.01m- collapsed into the pit
WEIGHTS--
Power cleans 2x2@205, 2x2@225, 2x2@245, 1x1@255, 1x1@165
Back squats 1x3@315, 1x3@325, 1x3@335
Bulgarian split squats 1x5@155, 2x5@175
Romanian deadlifts 1x5@275, 2x5@315, 1x5@335
Nationals are in two weeks and I am hoping to hit 14.00m+ off a full approach. Next Sunday I will be doing a 13 step approach in hopes of hitting 13.80m+
Jump 1:fault (~13.10m) awful landing, toe fault.
Jump 2: 12.93m- mid board and my elbow went back. The jump itself was pretty good.
Jump 3: 12.75m- Runway was way off, I took off from about 13.45m. The landing was good.
Jump 4: 12.86m- felt flat, bottomed out and collapsed into the pit. Landing was bad again, lost about 20cm.
Jump 5: 13.30m- Felt awesome, I had the most speed on this jump and the landing was near-perfect. I slid into the mark my feet made and probably only lost about 10cm from full extension.
Jump 6: 13.01m- collapsed into the pit
WEIGHTS--
Power cleans 2x2@205, 2x2@225, 2x2@245, 1x1@255, 1x1@165
Back squats 1x3@315, 1x3@325, 1x3@335
Bulgarian split squats 1x5@155, 2x5@175
Romanian deadlifts 1x5@275, 2x5@315, 1x5@335
Pulled a muscle in my upper back while snatching, it hurts pretty bad right now but it's kind of funny. For all the questionable and potentially dangerous things I've done in the weight-room I injure myself doing 75% snatch ha!
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (4.01, 3.93, 3.96)
Hang snatch 1x3@135, 1x3@145, 2x3@155, 2x3@165
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (4.01, 3.93, 3.96)
Hang snatch 1x3@135, 1x3@145, 2x3@155, 2x3@165
Mobility
Monday, June 9, 2014
I was a little sore today from the romanians yesterday but besides that I feel okay. I am hoping the knee is good enough tomorrow to do some first phase passes
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x100m strides, 4x150m strides
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb
Single legged romanian deadlifts 3x8@135
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x100m strides, 4x150m strides
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb
Single legged romanian deadlifts 3x8@135
Sunday, June 8, 2014
I played it safe today, I probably could have down a full approach jump but I think I made the right decision going from nine steps. I hit 12.98m (fell back would have been about 13.20m) and faulted one that was probably also over 13.00m. I feel like if I kept working in this range for another couple of weeks I could have hit 13.50m+ but it's time to move forward. I am either going to do an 11 step or full approach jump next week.
TODAY'S WORKOUT
Nine step triple jump x6 (competition, 12.98m)
Depth jumps 2x5
Hang power snatch 5x3@165
Squats 3x3@315
Romanian deadlifts 1x5@315, 1x5@335, 1x5@345
Mobility
Tuesday, June 3, 2014
Felt off today, very tired and lethargic. I think I just need a good night's sleep. It rained during practice as well and my knee was sore so I didn't do very much.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
Light bounds 3x5
Standing LLRR x2 each side
Power cleans 3x2@235, 2x1@255, 1x1@265, 2x1@275lbs (xo)
Romanian deadlifts 3x5@275
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
Light bounds 3x5
Standing LLRR x2 each side
Power cleans 3x2@235, 2x1@255, 1x1@265, 2x1@275lbs (xo)
Romanian deadlifts 3x5@275
Sunday, June 1, 2014
Didn't get much sleep last night, only about 5 hours. Felt bad mentally but felt good while bounding(pb off 5 steps 19.50m). Felt really tired in weight room, and couldn't squat heavy because of quadriceps tendonitis.
800m jog
Warm-up
Dynamic mobility
5x runways
Three steps bounds x3 (18.00m)
Five step bounds x5 (19.50m)
Seven step triple jump x3 (12.70m)
Hang power snatch 2x3@135, 1x3@155, 1x2@165, 1x1@175, 6x1@185 (oxxxxo)
Light squats 3x3@275
Mobility
Tuesday, May 27, 2014
Quick day to revitilize. Am feeling a little flat and tired but relatively good. I have been losing about a pound a week but I still want to get under 170, the lowest I've been this season has been 173.4lb's
TODWY'S WORK OUT
1500m jog
Warm-up
Dynamic mobility
100m strides 5x100m
Single legged romanian deadlifts 1x8@115, 4x8@135
Abdominal pull-downs 3x10@200lb
Med-ball lunge twists 3x10@20lb's
Plank x1:00min
Rehab
Pistol squats 2x12@bw
Tuesday, May 20, 2014
Really cold day, bounds weren't very far but I chalk it up to the temperature.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Bounds three step x4
Bounds five step x4
Seven step triple jump x4 (12.60m)
Power cleans 3x3@255lb's, 2x1@275lb's
Mobility
1RM bench test (just for fun) 200lb's fail at 205lb
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Bounds three step x4
Bounds five step x4
Seven step triple jump x4 (12.60m)
Power cleans 3x3@255lb's, 2x1@275lb's
Mobility
1RM bench test (just for fun) 200lb's fail at 205lb
Thursday, May 15, 2014
I am feeling really tired and rundown but LJ felt pretty good. Consistently over 5.00m off of 7 steps and would have had a couple around 5.50m if I cleaned up the landing. If I could get up to about 6.00m ish off of 7-9 steps that would be nice
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Standing LJ x3
Three step pop-ups x3
Seven step pop-ups x5
Seven step pop-ups onto knee x4
Seven step Long jump x8
Superset:
Depth jumps 5x5
Hang snatch 5x3@145
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Standing LJ x3
Three step pop-ups x3
Seven step pop-ups x5
Seven step pop-ups onto knee x4
Seven step Long jump x8
Superset:
Depth jumps 5x5
Hang snatch 5x3@145
Felt really flat today, especially on the runway. Definitely still feeling overloading, especially after competing last weekend
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
5x5 bounds @3step 17.60m)
3x5bounds@5 steps 18.60m)
7 step triple jump x6
Hang power snatch 5x3@145
Jump squats 6x3@115
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
5x5 bounds @3step 17.60m)
3x5bounds@5 steps 18.60m)
7 step triple jump x6
Hang power snatch 5x3@145
Jump squats 6x3@115
Tuesday, May 6, 2014
Feel pretty tired/flat. The pit was closed for construction so I had to do the runways/bounds on the track. Was cold and raining too. I definitely can't wait to get some high volume technical work in. I definitely need to work on short approach triple from more than 9 steps.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways (on track)
5x5 bounds
First phase from seven steps x5
20 minutes throwing javelin
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways (on track)
5x5 bounds
First phase from seven steps x5
20 minutes throwing javelin
Saturday, May 3, 2014
Opened the season... Didn't go overly well but I wasn't really ready to jump. Still proof that I need to focus on technical work over the next 6 weeks and move away from the weight room. Getting a little bit faster would be nice too but its not the limiting factor. Long jumped in the morning, open with 6.01m, then faulted 6.40(6.28m), run through, run through, pass, fault (6.33). Last two strides were awful but the first part of the runway felt pretty good. With a little technical work should be over 6.70m.
Triple jump was... Not great. My ankle was sore from long jump and I didn't seem to have anything left in my legs. 12.95m, 12,93m (very painful) then moved to seven step jumps. 12.2m, 12.2m, 12.65m and then a full runway at 80% speed, faulted 13-low. I felt great off of 9 but awful at full approach so the plan is going to be to do a lot of tech work in the near future, starting at 7 steps, 9 steps, 11 then maybe 13
Triple jump was... Not great. My ankle was sore from long jump and I didn't seem to have anything left in my legs. 12.95m, 12,93m (very painful) then moved to seven step jumps. 12.2m, 12.2m, 12.65m and then a full runway at 80% speed, faulted 13-low. I felt great off of 9 but awful at full approach so the plan is going to be to do a lot of tech work in the near future, starting at 7 steps, 9 steps, 11 then maybe 13
Tuesday, April 29, 2014
First time outside, it was very cold and windy. Didn't get much out of it but I did a couple of short approaches. Not expecting this much this week, especially how cold it is, more of just a check to see what I need to work on.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Five step first phase x3
Seven step first phase x3
Seven step hop-jump x3
Seven step long jump x5
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Five step first phase x3
Seven step first phase x3
Seven step hop-jump x3
Seven step long jump x5
Mobility
Thursday, April 24, 2014
Wow what a weird day, a had the worst night sleep, my stomach oddly started hurting throughout the night and I remember checking my watch at 6am, not sure how many accumlitive hours I got but it was probably around 5. When I woke up I was feeling nauseous and like I might throw up. I could barely stomach breakfast and was debating whether nor not to lift today. I wasn't until I finished my warm-up that I felt okay. I hit 300.5lbs for power clean and 305lbs for a full clean. Looking at the video however its obvious that I should have got a lot more. The only reason I missed higher weights was because I was swinging it out. If I did another power block I am sure I could power clean 315 at the end of the four weeks. I am going to start focusing on tracj stuff and taper down under 170lbs again... I think I'm about 176 right now which is a lot more than I would like to be.
TODAY'S WORKOUT
800m jog
Warm-up
Strides
Dynamic mobility
Depth jumps 2x5
Hang snatch 3x3@135
Snatch 3x1@135, 1x1@165, 1x1@185
Power clean:
3x3@185
2x2@205
2x1@235
1x1@255
1x1@270
1x1@285
1x1@300.5
1x1@305(x)
Full clean 1x1@295
1x1@305
1x1@315(x)
Wednesday, April 23, 2014
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 3x3@135, 1x3@155
Cleans Technical up to 185 (about 15 reps at 185)
mobility
Tuesday, April 22, 2014
I still didn't really feel like myself today, I think it's from being so lazy recently. I really want to get 300lb's this week so I want to be at 110% peak condition. The numbers during today's workout weren't that bad, and considering it was my first time lifting in about four days, it wasn't too bad. I feel like I may have lit my nervous system back up, and am expecting to feel better tomorrow. I don't know how to describe the feeling... but my legs felt distant today, as if I didn't have full motor control. The 30m times were pretty fast and I cleaned 265lb's without too much trouble so it must have just been more of a feeling.
My only worry is that I won't be fully recovered on Thursday from the compounded effects of lifting heavy 11/12 days over the last two weeks. I realllyy want 300lb's for a power clean. I need to focus on two things: keeping the bar close to my body and keeping hamstring tension.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.89, 4.88, 4.89, 4.91)
Depth jumps 2x10
Power cleans 2x1@235, 2x1@255, 1x1@265
Mobility
My only worry is that I won't be fully recovered on Thursday from the compounded effects of lifting heavy 11/12 days over the last two weeks. I realllyy want 300lb's for a power clean. I need to focus on two things: keeping the bar close to my body and keeping hamstring tension.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.89, 4.88, 4.89, 4.91)
Depth jumps 2x10
Power cleans 2x1@235, 2x1@255, 1x1@265
Mobility
Monday, April 21, 2014
Felt pretty lazy from not really doing anything over the last couple of days. I am not sure how I feel right now to be honest. I am going to clean tomorrow, hopefully building up to about 235 to keep it nice and light but get used to the feeling of cleaning again.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x150m strides
4x200m strides
Med-ball push press 3x10
Med-ball twists 4x10
Decline leg raises 4x10
Abdominal pull-downs 5x10
Plank 2:00 moving limbs, 1:00min with 22lb plate
Clean visualization
Felt pretty flat, just a quick technical day, not much to it. Some bounding and worked up to some five step approaches. Weren't very far but felt decent technically
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x4
Three step bounds x5
Three step triple jump x5
Five step triple jump x3
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x4
Three step bounds x5
Three step triple jump x5
Five step triple jump x3
Thursday, April 17, 2014
I had nothing left today, didn't push things too hard because the next week is all about recovery. I failed a 255lb double, just now neural drive and feeling tired. Exactly on schedule. Hopefully I will be feeling good by next Thursday.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 1x3@135, 1x3@155, 2x3@165, 3x1@185lb's (oxx)
Power cleans 3x2@255lb's, 1x255, 1x1@265
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 1x3@135, 1x3@155, 2x3@165, 3x1@185lb's (oxx)
Power cleans 3x2@255lb's, 1x255, 1x1@265
Not much to today, a lot of pulling. Felt pretty good snatching considering how rundown I am. If 185 is coming up easy I bet I could hit 225 with a little luck. Kept missing 195 though today, just too tired to stabilize the bar and some tech issues. Was pulling really high.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Clean pulls from blocks 1x3@135, 2x3@185, 1x3@205, 2x3@259, 1x3@265, 3x3@275, 3x3@301
Snatch 165x4, 185x3, 195x6(missed)
ATG front squat 1x3@265, 1x3@285, 1x3@300 (oox)
MOvility
Feeling pretty weak right now, which is to be expected. Work on front squats in the afternoon and spulling in the evening. I feel like I am going to hit some big numbers next week but I need to get through this block first.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Pause front squats 2x3@245, 3x3@257, 1x3@265, 3x1@265
Sled pulls x6@45lb's
Clean pulls 5x2@275lb's
Romanian deadlifts 3x5@275
Monday, April 14, 2014
Frustrating day.... Felt not 100%, which means a lot when going for 100% 1RM. I wanted to clean 300lb's today so that I could go for a big BIG pb next Thurday, oh well got 292lb's for the power clean and was about a millimeter off of full cleaning 300lb's. Limiting factor was the squat. Literally got it to a quarter squat position before leaning forward too much and dropping it. I think I'll power clean 305lb's after deloading and full clean... 315lb's!
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 3x3@135lb's
Snatch 3x2@135lb's, 2x1@165, 2x1@185lb's
Power cleans 2x1@255, 1x1@270, 2x1@280, 2x1@292lb's (xo), 3x1@300lb's (xxx, soooo close),
Clean pulls 2x2@317lb's, 2x2@345lb's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 3x3@135lb's
Snatch 3x2@135lb's, 2x1@165, 2x1@185lb's
Power cleans 2x1@255, 1x1@270, 2x1@280, 2x1@292lb's (xo), 3x1@300lb's (xxx, soooo close),
Clean pulls 2x2@317lb's, 2x2@345lb's
Friday, April 11, 2014
My goal for today was to hit 2x275lb's for a double, managed to do that and was pretty close at hitting 300lb's for a single... It's coming soon. I am doing singles again on Monday, if I manage to hit 300lb's, although I'm not necessarily going for a 1RM. I am going to do a full clean on my scheduled test day the Thursday after next, to see if I can hit a big one of 310+!
TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch +2xOH squat 3x2@135lb's, 2x2@165lb's, 2x2@185lb's
Power cleans 1x2@255lb's, 1x2@265lb's, 1x2@275lb's, 1x2@285lb's (ox), 1x1@290lb's, 3x1@300lb's (xxx)
Clean pulls 2x2@315lb's, 1x2@345lb's
Mobility
TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch +2xOH squat 3x2@135lb's, 2x2@165lb's, 2x2@185lb's
Power cleans 1x2@255lb's, 1x2@265lb's, 1x2@275lb's, 1x2@285lb's (ox), 1x1@290lb's, 3x1@300lb's (xxx)
Clean pulls 2x2@315lb's, 1x2@345lb's
Mobility
Tuesday, April 8, 2014
Still don't feel good, my body aches and I just feel generally lethargic, last week of university, so there's a lot of mental strain being added to the physical toll of 5 heavy sessions a week. Hit 2x270lb's for the power clean which was my goal but missed 2x275lb's. I didn't feel good while lifting, more like I was going through the motions. Hopefully I will get 275-280ish for a double at the end of the week when I am hoping to feel a bit better.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
7x40m (last 10m timed) (1.15, 1.17, 1.13, 1.14, 1.16, 1.10, 1.12)
Depth jumps 5x5
Power cleans 2x2@255lb's, 1x2@265 (ox) 1x2@265lb's, 1x2@270lb's, 1x2@275lb's (ox), 1x2@265lb's (ox) 1x1@265lb's (12 catches in total)
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
7x40m (last 10m timed) (1.15, 1.17, 1.13, 1.14, 1.16, 1.10, 1.12)
Depth jumps 5x5
Power cleans 2x2@255lb's, 1x2@265 (ox) 1x2@265lb's, 1x2@270lb's, 1x2@275lb's (ox), 1x2@265lb's (ox) 1x1@265lb's (12 catches in total)
Mobility
Saturday, April 5, 2014
Blah felt awful, so tired and run down. Really wanted to skip today but managed to get thruogh it... 9.5 hours of sleep tonight.
TODAY'S WORKOUT
800m jog
Warm-up
Hang snatch 3x3@135
Snatch x6@165. x3@185
Snatch pulls 3x2@225
Hang cleans 3x3@205, 2x3@225, 1x3@235
Front squats 4x3@245lb's
Romanian deadlifts 2x5@245, 2x5@265, 1x2@285
TODAY'S WORKOUT
800m jog
Warm-up
Hang snatch 3x3@135
Snatch x6@165. x3@185
Snatch pulls 3x2@225
Hang cleans 3x3@205, 2x3@225, 1x3@235
Front squats 4x3@245lb's
Romanian deadlifts 2x5@245, 2x5@265, 1x2@285
Thursday, April 3, 2014
Blah, not a great day. Only got about 6 hours of sleep and am feeling pretty worn down. My hands hurt like crazy from all the callouses that have ripped off. Could barely pick up 235lb's. One of those days I just need to shake of and move on to the next one. It is "hell week" in the weight room and in the classroom, a bad combination but it is almost over.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Bounds 5x6
Sled pulls x8@25lb's
Power cleans 255x3 6x3@235lb's (Very painful, not a good session, felt a million times worse than Tuesday)
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Bounds 5x6
Sled pulls x8@25lb's
Power cleans 255x3 6x3@235lb's (Very painful, not a good session, felt a million times worse than Tuesday)
Mobility
Really sore and tires from yesterday. I was planning on doing a split but slept in and did a longer workout in the evening. Still didn't get a good quality sleep. Snatch was alright, hands are akre but considering I haven't snatches in months I'll take it. Need to work on the second pull. Didn't get through everything I wanted to today but still a fair bit.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Snatch balance 1x3@95, 1x3@115, 1x3@135
Overhead squat 1x3@135 1x3@145, 1x3@165
Hang snatch 3x3@135
Full snatch x7@165, x3@185
Snatch pulls 6x3@225
Clean pulls 1x3@275, 3x3@305
Mobility
Tuesday, April 1, 2014
Today was the first step on a 28 day adverture to a 300lb power clean. Pretty amazing session this evening, I hit my goal of 8x3x255lb's in the power clean and even went up to 260lb's for a set. It was a lot of volume and I really didn't think I was going to get through it but I am proud of myself for not giving up (I wanted to drop the weight after the first couple sets). Squats were pretty good, I know what to expect. I failed a 3x345lb's but it was definitely because I was so tired from all the cleans. Still considering I haven't really squatted in a while I'll take.
TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility
8xflying 10m (1.10, 1.15, 1.15, 1.15, 1.15, 1.09, 1.11, 1.20) (best: 9.17m/s)
Hurdle hops 8x5
Box jumps 5x5
Evening
Warm-up
Depth jumps 6x5
Power cleans 7x3@255lb's, 13@260lb's
Back squats 4x3@325lb's, 1x3@335lb's, 1x3@345lb's
Mobility
TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility
8xflying 10m (1.10, 1.15, 1.15, 1.15, 1.15, 1.09, 1.11, 1.20) (best: 9.17m/s)
Hurdle hops 8x5
Box jumps 5x5
Evening
Warm-up
Depth jumps 6x5
Power cleans 7x3@255lb's, 13@260lb's
Back squats 4x3@325lb's, 1x3@335lb's, 1x3@345lb's
Mobility
Another off day. I was suppose to start the next training block today but I still felt awful and knew I probably wouldn't get anything out of it. Tomorrow I will start for real and all the days will be slide over one until Saturday, then I'll be back on schedule. Lazed in bed most of the evening, just feel overly fatigued, no doubt from jumping this weekend.
Saturday, March 29, 2014
Competed for the first time in a long time, obviously not as far as I would have liked but I am optimistic that I am setting myself up to at least pb this summer. My runway was aweful which caused under hopping but considering I have barely done any jumping yet I'll take it. Missed the board by about 30cm on every jump. Had a couple that would have been about 13.60-13.70m. The farthest measure was 13.27m.
I am going to spend the next four weeks pursuing my extraneous goal of power cleaning 300lb's. I am hoping that once I get it I'll be able to focus on jumping and not feel the need to spend so much time in the weight room. I could probably full clean it right now but power cleaning 300 is just something I've always wanted to do and I always have trouble tapering the weight volume in season because I never want to get too far from it as a goal. Once I get it once I will always be able to say (and show) that I did it. I have no desire to clean over 300 right now, maybe someday, but that will satisfy me
Friday, March 28, 2014
Another off day, will be getting up at 5:45am tomorrow and jumping at 3:45. I am just hoping that the meet is pain free and that I at least feel a spark of my former self. If I could jump over 13.50 I would consider that a win. Obviously that's nowhere near where I would like to be but I have done so little technical work and have been injuried for so long it would be a good start.
I am faster and stronger than I have ever been so hopefully that's worth something. I had a 5.50m hop in practice two weeks ago off a first phase pass so if I could control one around 5.30m I think that would be good for 14.00m, a 5.00m hop should still give me high 13's.
Tuesday, March 25, 2014
Felt kind of flat and lazy but by the third 30m acel I felt good. Tendonitits is acting up in my kness but beside that I feel good. Tomorrow there is supposed to be a big snow storm so it will force me to rest all day!
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels (1.5m fly) (3.92, 3.91, 3.87)
Bounds 3x5
Hurdle hops 4x5
Hang snatch 3x3@135lb's FAST
Hang cleans 3x3@185lb's FAST
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels (1.5m fly) (3.92, 3.91, 3.87)
Bounds 3x5
Hurdle hops 4x5
Hang snatch 3x3@135lb's FAST
Hang cleans 3x3@185lb's FAST
Pretty bad day, facility was closed so couldn't jump. Body feels pretty shitty, didn't get much out of the session. Focus is on rest until the meet, then I will be hitting the weight room hard again (I can't wait)
TODAY'S WORKOUT
800m jog
Warm-up
Runways x4
Bounds 5x5
Hang snatch 5x3@135l'bs
Moility
TODAY'S WORKOUT
800m jog
Warm-up
Runways x4
Bounds 5x5
Hang snatch 5x3@135l'bs
Moility
Thursday, March 20, 2014
Tested power clean max, pretty good 280lb's, considering I haven't been lifting very much recently. I think that after spending 4 weeks working on it in April I should break 300lb's!
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hurdle hops 7x5
Power clean TEST
1x230
1x240
1x250
1x260
1x270
1x280
1x290x
1x300x
Clean pulls 4x2@300lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hurdle hops 7x5
Power clean TEST
1x230
1x240
1x250
1x260
1x270
1x280
1x290x
1x300x
Clean pulls 4x2@300lb's
Mobility
Tuesday, March 18, 2014
Felt sluggish this morning, not a great session but I am going to test my 1RM squat and clean tomorrow to see where they are at.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x flying 25m (2.84, 2.86, 2.93)
Hurdle hops 5x5
Depth jumps 2x10
Jump squats 8x3@115lb's
Hang cleans 2x3@185, 2x3@195, 2x3@205lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x flying 25m (2.84, 2.86, 2.93)
Hurdle hops 5x5
Depth jumps 2x10
Jump squats 8x3@115lb's
Hang cleans 2x3@185, 2x3@195, 2x3@205lb's
Mobility
Friday, March 14, 2014
Pretty quick session just trying to get my body ready for a big jumping session tomorrow. Feel pretty good ,definitely starting to feel a little refreshed
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels 1.5m fly (3.84, 3.92, 3.89)
Hurdle hops 5x5
Depth jumps 3x5
Hang snatch 4x3@145lb's, 1x3@155lb's FAST
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels 1.5m fly (3.84, 3.92, 3.89)
Hurdle hops 5x5
Depth jumps 3x5
Hang snatch 4x3@145lb's, 1x3@155lb's FAST
Mobility
Wednesday, March 12, 2014
Low volume day, not as quick as I would have liked but I felt pretty flat from not doing anything intensive for a while. Knee was a little "achy". Tomorrow is off, Friday pretty light and Saturday hopefully a good technical session. I find it normally takes about a week from the start of a deload to really feel the effects, so hopefully by the time I test my fly next week.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Fly 25m x4 (2.85, 2.80, 2.90, 2.84)
Five step bounds 4x5
Three step hops 3x5
Power cleans 1x3@235lb's, 2x3@255lb's
Squats 1x3@275lb's, 1x3@295lb's, 1x3@315lb's
Romanian deadlifts 3x5@245lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Fly 25m x4 (2.85, 2.80, 2.90, 2.84)
Five step bounds 4x5
Three step hops 3x5
Power cleans 1x3@235lb's, 2x3@255lb's
Squats 1x3@275lb's, 1x3@295lb's, 1x3@315lb's
Romanian deadlifts 3x5@245lb's
Mobility
Tuesday, March 11, 2014
Another light day, feeling alright. Will be stepping it up again tomorrow with some fly's and power cleans.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Temp runs x3
Foot placement drills
Visulization
Overhead squat 3x3@95lb's 3x3@135lb's
Snatch balance x@135lb's
Decline leg raises 3x10
1:30 plank
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Temp runs x3
Foot placement drills
Visulization
Overhead squat 3x3@95lb's 3x3@135lb's
Snatch balance x@135lb's
Decline leg raises 3x10
1:30 plank
Mobility
Monday, March 10, 2014
Felt pretty good today, I am feeling a little bit more refreshed than I was last week. Nothing heavy today, just did some snatch balance to work on my catch position for the snatch and some light mobility work. My upper-mid back is tight. I was having trouble catching the weight and was definitely rounding in the bottom.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Repeat take-offs from jog x3, x3 with cycle
Hurdle mobility package
Snatch balance 3x3@95lb's, 2x3@115lb's, 5x3@135lb's
Abdominal pull-downs 5x10@200lb's
Plank 1:30
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Repeat take-offs from jog x3, x3 with cycle
Hurdle mobility package
Snatch balance 3x3@95lb's, 2x3@115lb's, 5x3@135lb's
Abdominal pull-downs 5x10@200lb's
Plank 1:30
Mobility
Sunday, March 9, 2014
Off day, went to the gym to stretch and a short skate this evening. I got like 11 hours of sleep last night but still feel like I am do for another lengthy nap tonight. The hardest of the training is done. The next ten days will be pretty light before testing my fly 25m and then powerclean two days later. Then there will be another ten days where I just focus on getting competition ready.
The session was cut short, was absolutely destroyed from last night's sled runs. Two slowest 25's I have ever run! Attended an olympic weightlifting course from 1-9 and again tomorrow 9-5, lot's of good technical work.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2xfly 25m (2.98, 2.96)
5 step bounds 5x5
Jump squats 8x3@95lb's
Mobility
Thursday, March 6, 2014
Long day, split session. Two my hard days and it's all taper from there.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
First phase pass x3
First phase +cycle x3
First phase +run out x3
Hop-step x8
*All off of 7 steps
800m jog
Warm-up
Dynamic mobility
3x30m acels (3.94, 3.91, 3.95)
30m sled pulls (4.53, 4.57, 4.68)
Hang clean 6x3@185lb's
Hang snatch 3x3@135
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
First phase pass x3
First phase +cycle x3
First phase +run out x3
Hop-step x8
*All off of 7 steps
800m jog
Warm-up
Dynamic mobility
3x30m acels (3.94, 3.91, 3.95)
30m sled pulls (4.53, 4.57, 4.68)
Hang clean 6x3@185lb's
Hang snatch 3x3@135
Mobility
Wednesday, March 5, 2014
Pretty good day, the flys are still slow but it was definitely the most high quality volume I've been able to get in for one session. Normally I only get 2-3 runs in before there is a noticeable drop off in the times but today I got five good ones in. I am hoping to go sub 2.75 when I test in about two weeks time. Knee was good today. Cleans were pretty good, got a lot of volume in at 255lb's so hopefully when fresh I will be able to hit a pretty good max when I test, hopefully this isn't overly important right now.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Fly 25m x6 (2.81, 2.85, 2.83, 2.83, 2.82, 2.90)
Hurdle hops 8x5
Depth jumps 3x8@30in
Power cleans 1x2@235lb's, 3x2@255lb's, 1x2@255lb's (ox), 1x2@255lb's, 1x1@255lb's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Fly 25m x6 (2.81, 2.85, 2.83, 2.83, 2.82, 2.90)
Hurdle hops 8x5
Depth jumps 3x8@30in
Power cleans 1x2@235lb's, 3x2@255lb's, 1x2@255lb's (ox), 1x2@255lb's, 1x1@255lb's
Monday, March 3, 2014
Really tired all day, I guess I have some sleep debt to catch up on. I switched a few of this week's sessions around in order to get more out of the top end speed work coming up. Today was more of a recovery day than anything
TODAY'S WORKOUT
800m jog
Warm-up
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10
Oblique crunches 3x10@70lb's
Decline twisting leg raises 3x10
Good mornings 3x8@155lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10
Oblique crunches 3x10@70lb's
Decline twisting leg raises 3x10
Good mornings 3x8@155lb's
Mobility
Tuesday, February 25, 2014
I feel really tired, not a high quality session. Everything felt flat and slow, which is probably a combination of a lack of sleep and training fatigue. I felt amazing last week, so I guess it makes since that the training is catching up. After next week the work volume will be sliced.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x6 (2.83, 2.83, 2.88, 2.86, 2.88, 2.90)
Hurdle hops 5x5
Depth jumps 3x8 @30 in
Power cleans 1x2@255lb's, 5x2@245lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 25m x6 (2.83, 2.83, 2.88, 2.86, 2.88, 2.90)
Hurdle hops 5x5
Depth jumps 3x8 @30 in
Power cleans 1x2@255lb's, 5x2@245lb's
Mobility
Thursday, February 20, 2014
HUGE 30m pb today, by 0.08s. That was completely unexpected considering that I am currently pretty run down and my knee was sore. The fly 25m's didn't go that well yesterday but maybe it just primed my nervous system for today. 3.79s, where my old pb was 3.87s!
Knee is feeling pretty sore though, especially in extension :/
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels (3.88s, 3.90s, 3.79s)
Sled pulls 3x30m@25lb's (4.46s, 4.59s, 4.49s)
First phase pass x9
First phase pass +step x4 (from 7 steps)
Jump squats 6x3@95lb's
Squats 2x3@275, 1x3@295 (light and fast)
Romanian deadlifts 3x5@265
Knee is feeling pretty sore though, especially in extension :/
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels (3.88s, 3.90s, 3.79s)
Sled pulls 3x30m@25lb's (4.46s, 4.59s, 4.49s)
First phase pass x9
First phase pass +step x4 (from 7 steps)
Jump squats 6x3@95lb's
Squats 2x3@275, 1x3@295 (light and fast)
Romanian deadlifts 3x5@265
Monday, February 17, 2014
The fly 25's were pretty slow today, definitely some rust to be shaken off. I was 0.07s off of my pb but I feel like it will hopefully improve quickly since today was my first time running over 30m since the summer. Cleans went really well, 265 for doubles was pretty easy! Unexpected.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6xflying 25m (2.84s, 2.81s, 2.84s, 2.89s, 2.91s, 2.86s)
Hurdle hops 5x5
Depth jumps 3x8@30in
Box jumps 3x5@30in
Power cleans 1x2@235, 1x2@245, 1x2@255, 2x2@265
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6xflying 25m (2.84s, 2.81s, 2.84s, 2.89s, 2.91s, 2.86s)
Hurdle hops 5x5
Depth jumps 3x8@30in
Box jumps 3x5@30in
Power cleans 1x2@235, 1x2@245, 1x2@255, 2x2@265
Mobility
Hit a 0.02s 30m pb which is a 0.03s ob from the beginning of the training block. The average of the eight runs was especially good, all the runs were with within 0.04s and the average was about 0.04 better than I have ever done before. If I tapered off even more I think it would have been even better but I am ready to move into the next block which is power/speed on Monday
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m (3.91, 3.88, 3.87, 3.87, 3.89, 3.90, 3.89, 3.90)
Jump squats 6x3@135
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m (3.91, 3.88, 3.87, 3.87, 3.89, 3.90, 3.89, 3.90)
Jump squats 6x3@135
Mobility
Tuesday, February 11, 2014
Definitely "in the hole". The next three days will be pretty much off in hopes of getting back to full function on Friday! A 3.85s would definitely be nice! If I don't pb (do to mistiming the taper) I may try again at the begining of next week before starting a max velocity block.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x30m acels (drained) (3.99, 4.05)
Sled pulls x4 (4.81, 4.80, 4.76, 4.76)
Back squats 1x3@315, 1x2@335, 1x3@315, 1x1@335
Romanian deadlifts 3x5@265lb's
Saturday, February 8, 2014
Pretty good day, first couple of runs were excellent but I dropped off pretty quick. I am wondering why that may be? Sled runs were good though, set a pb (although it's only my second time ever timing them)
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
30m acels (3.92, 3.90, 3.96, 3.99, 3.98, 3.99)
Sled runs 30m x25lb's (4.72, 4.68, 4.63, 4.59, 4.49)
Bounds three step 5x5
Hops 3x5
Depth jumps 2x10
Jump sqauts 8x3@135lb's
Hang cleans 5x3@205lb's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
30m acels (3.92, 3.90, 3.96, 3.99, 3.98, 3.99)
Sled runs 30m x25lb's (4.72, 4.68, 4.63, 4.59, 4.49)
Bounds three step 5x5
Hops 3x5
Depth jumps 2x10
Jump sqauts 8x3@135lb's
Hang cleans 5x3@205lb's
Monday, February 3, 2014
I felt pretty awful but I still manage to get three good runs in. I'm a little perturbed off the drop off but to be honest I was thinking I might have a terrible day when I started warming up. First run tied my pb and the next one was a 0.01pb. I know I can go faster, I still have a lot of muscle soreness and I felt flat. Maybe tomorrow I will hit a big one. I'm also going to add a few sled runs I believe.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
30m acels (1.5m fly) (3.90, 3.89, 3.90, 3.93, 3.99, 3.95, 3.96, 3.93)
Three step bounds 3x5
Standing hops 3x5
Depth jumps (30inch) 2x10
Hang power snatch 3x3@155lb's 4x3@135 (working on technique, starting to swing badly)
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
30m acels (1.5m fly) (3.90, 3.89, 3.90, 3.93, 3.99, 3.95, 3.96, 3.93)
Three step bounds 3x5
Standing hops 3x5
Depth jumps (30inch) 2x10
Hang power snatch 3x3@155lb's 4x3@135 (working on technique, starting to swing badly)
Mobility
Sunday, February 2, 2014
Oddly sore today, probably from dodgeball yesterday. I think I puled a muscle in my back, just a little sore. I felt really stiff and gross today, but I did a significant amount of mobility to get set for a 30m pb tomorrow night, after a good night's sleep of course!
TODAY'S WORKOUT
800m jog
Warm-up
45 minutes hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Decline leg raises 3x10
Abdominal pull-downs 3x10
Pull-ups 3x5@15lb's (fail after 4 on last set)
Goodmornings 3x8@145
Front lunges 3x5@145lb's
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
45 minutes hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Decline leg raises 3x10
Abdominal pull-downs 3x10
Pull-ups 3x5@15lb's (fail after 4 on last set)
Goodmornings 3x8@145
Front lunges 3x5@145lb's
Mobility
Saturday, February 1, 2014
No knee pain what so ever while jumping today.... Well a little pain, but not from my injury, from a bruise I got on my knee cap while playing dodgeball this morning haha. I'll take it, I'm ready to finally start building up and surpassing where I was two years ago.
TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Three step bounds 4x5
First phase pass x6 five steps
FIrst phase+step x5 five steps
Three step triple jump x8
Standing LJ working on landing x5
TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Three step bounds 4x5
First phase pass x6 five steps
FIrst phase+step x5 five steps
Three step triple jump x8
Standing LJ working on landing x5
Thursday, January 30, 2014
Pretty much took my body to its limit, my 30m times bottomed up after the fifth run, which was kind of funny considering how the first four were pretty okay. When I hit a 3.94 I was thinking I might even be in pb territory. Tomorrow is off, Friday will be a general strength day, Saturday a little light jumping (technical) and Sunday off. Hopefully I will hit a 30m pb on Monday
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (3.99, 3.99, 3.97, 3.94, 4.04, 4.02)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@30in
Squats 1x3@315, 2x3@335
Romanian deadlifts 3x5@245
Bulgarian split squats 3x5@155lb's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (3.99, 3.99, 3.97, 3.94, 4.04, 4.02)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@30in
Squats 1x3@315, 2x3@335
Romanian deadlifts 3x5@245
Bulgarian split squats 3x5@155lb's
Tuesday, January 28, 2014
This wasn't supposed to happen. I wasn't supposed to tie my personal best on the seventh run of the third straight hard day. But hey, I'll take it! You're physiology doesn't lie, I guess sometimes the inhibition is mental. I feel great right now, I am run down from a lot of hard training but my body is holding up better than I could have hoped. There is definitely a big personal best on its way.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
9x30m (3.96, 3.96, 4.01, 3.96, 3.99, 3.95, 3.90, 3.93, 3.96)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@ 27in
Hang cleans 5x3@205lb's
Jump squats 4x3@115, 4x3@125
Get-ups 3x3@10lb's
Mobility
I think... My knee may be pretty much healed. During today's session I began to realize that I've been doing depth jumps/hops nearly every day without pain. I'm starting to feel the accumulation of this hard block of training but I'm hoping to hit a 30m pb after deloading on Thursday (testing on Monday).
My left lower soleus area was tight but nothing that was really a factor in the workout. I know exactly what is from, the way my left foot collapses when I run. Conciously trying to fix the mechanics will hopefully remedy it.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m (4.02, 3.98, 3.96, 3.98, 3.99, 3.97, 3.99, 4.01)
Bounds standing 5x5
Hops standing 3x5 (Each side)
Depth jumps 27in 2x10
Power cleans 1x3@225lb's, 1x3@230lb's, 3x3@235lb's
Mobility
Friday, January 24, 2014
Pretty drained from squatting yesterday, cut the volume since the times were so slow, as expecting. Not quite sure what the plan is for tomorrow, but I will be repeating the same pattern as this week again on Sunday then take 3/4 days off.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.01, 4.02, 4.01, 4.06)
Bounds 5x5
Hops 3x5
Depth jumps 3x8
Jump squats 8x3@115lb's
Single legged get ups 3x3@10lb's
Mobility
Wednesday, January 22, 2014
There was a blizzard today which meant that the gym closed at noon. Luckily I had the foresight to get in at 7:00am. Times were actually better than Monday even though I felt pretty tired. Felt good overall, knee was as painfree as I could have hoped.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m acels (3.98, 3.97, 3.98, 3.99, 3.94, 4.02, 3.98, 3.94)
Bounds 5x5
Hops 2x5
Depth jumps 24inch 2x10
Hang snatch 5x3@145
Hang cleans 5x3@185
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m acels (3.98, 3.97, 3.98, 3.99, 3.94, 4.02, 3.98, 3.94)
Bounds 5x5
Hops 2x5
Depth jumps 24inch 2x10
Hang snatch 5x3@145
Hang cleans 5x3@185
Monday, January 20, 2014
Today was the first session in a four week block. It's going to entail a lot of acceleration volume in consecutive days. I am hoping all the work I've done up until this point helps keep my body from breaking down. I want to get my 30m acel time down to about 3.85 (1.5m fly) which would be a 0.05s pb. The knee is feeling good, still lose extension at the end of a session but overall a lot better than before.
TODAY'S WORKOUT
800m jog
warm-up
Dynamic mobility
8x30m acels (4.03, 3.98, 3.95, 3.98, 3.97, 4.02, 3.98, 3.99)
Standing bounds 5x5
Hops 3x5
Depth jumps 24in 2x10
Power cleans 5x3@225lb's
Mobility
TODAY'S WORKOUT
800m jog
warm-up
Dynamic mobility
8x30m acels (4.03, 3.98, 3.95, 3.98, 3.97, 4.02, 3.98, 3.99)
Standing bounds 5x5
Hops 3x5
Depth jumps 24in 2x10
Power cleans 5x3@225lb's
Mobility
Light general strength day, just to get some blood flowing if nothing else
TODAY'S WORKOUT
800m jog
warm-up
Dynamic mobility
5x100m strides
Front lunges 3x5@155lb's (Each side)
Single-legged romanian deadlifts 3x8@105lb's
Good mornings 3x8@135lb's
Incline dumbbell press 3x5@60lb's
Hurdle mobility
Hanging leg raises 3x10
Standing plate twists 3x10@25lb's
Saturday, January 11, 2014
Today went pretty well, my knee started to get pretty stiff by the end of the session but I was able to do a few three step approaches. I am not planning on competing any time soon, so really it's just a matter of trying to slowly build back up again.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x6
First phase pass x3
First phase pass +step
Three step triple jump x6
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x6
First phase pass x3
First phase pass +step
Three step triple jump x6
Mobility
Thursday, January 9, 2014
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (3.96, 4.02, 4.03, 4.04)
Three step bounds 5x5
Three step LLRR x5
Hops 2x5 (each side)
Short approach triple 5x three steps
Power clean 1x225, 1x235, 1x245, 1x255, 1x265(x) (wrist sore)
Hang cleans 5x3@205lb's
Mobility
Tuesday, January 7, 2014
Knee was too sore to do any jumping so I stuck to sprints/weights. My last 30m sprint was really good, significantly better than any this season. All the runs today felt pretty good, mechanically, although the first few times weren't anything special. Knee is being a bother still.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.05, 4.04, 4.04, 3.94)
ATG squats 5x5@235lb's
Romanian deadlifts 1x5@255, 2x5@275
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.05, 4.04, 4.04, 3.94)
ATG squats 5x5@235lb's
Romanian deadlifts 1x5@255, 2x5@275
Mobility
Today went pretty well, I got through the workout without pain in my knee. It still feels weak when I do things like single legged hops but it is definitely coming along. My 30m times are still pretty slow but hopefully they come along soon. I think I am going to remeasure the 1.5m start zone since I feel I might have miscalculated a little. I am really excited to start training again as a triple jumper. I feel like my knee is at about 95% right now and seems to be getting better each workout. Today was my first time jumping in spikes and it felt great! I'm not expecting to come back and instantly pick up where I left off again but baby steps...
I feel like for the first time in a long time I am confident, I am sure of what I need to do and I have cut the training volume as of late. I feel good only squatting once per week (not that heavy) and only cleaning once per week too. I'm not trying to get any stronger, I am just trying to maintain strength an increase speed.
TODAY'S WORKOUT
1000m jog
Warm-up
Dynamic mobility
6x30m (4.07, 3.99, 4.06, 4.07, 4.02, 4.00)
Standing bounds 3x5
Three step bounds 3x5
Standing hops 2x5
Three step hops 2x5
Drop jumps 2x5
Depth jumps 3x5
Single legged depth jumps 3x3 (low)
Power cleans 1x2@225lb's, 3x2@230, 1x2@235
Hang cleans 5x3@185lb's
Mobility
Wednesday, January 1, 2014
One more comes to a close, it's definitely not the year I wanted but it is time to move on and get back to I was in 2012 and beyond. Good session today, no pain, just a little discomfort at the very end of the work-out. I am hoping to take things light tomorrow so I can try jumping in spikes on Saturday.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x30m acels (4.07, 4.03, 4.04, 4.02, 4.00)
Three steps bounds 5x5
Standing LLRRL x2 (Each side)
Three step LLRRL x3 (Each side)
Three step triple jumps x6
*jumps in flats
ATG Squats 5x5@225
Romanian Deadlifts 3x5@245
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x30m acels (4.07, 4.03, 4.04, 4.02, 4.00)
Three steps bounds 5x5
Standing LLRRL x2 (Each side)
Three step LLRRL x3 (Each side)
Three step triple jumps x6
*jumps in flats
ATG Squats 5x5@225
Romanian Deadlifts 3x5@245
Mobility
Subscribe to:
Posts (Atom)
Canadian Junior Championships 2011
Third place 13.84m
