Thursday, January 2, 2014
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
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Canadian Junior Championships 2011
Third place 13.84m
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