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

Felt really beat down from yesterday's jumping, knee was pretty inflamed today. Decided to take it off, since every step hurt.

TODAY'S WORKOUT
5 minute bike ride
Dynamic mobility
Hanging leg raises 3x10
Seated twists 3x10
Mobility

Good technical day, body is a little beaten down but felt like I was really starting to get a feel for the hop phase.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Three step bounds 5x5
Nine step first phase pass x6
Five step triple jump x6
Seven step triple jump x5

Off day

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

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x flying 25m (2.82, 2.84, 2.89, 2.91)
Bounds 5x5
Hops 3x5
LLRR 3x5
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x80m strides
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10
Planks 3x60s
Mobility

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

800m jog
Warm-up
Dynamic mobility
Runways x5
Five step bounds x6 (best 17.55m) (will compare in four weeks)
Seven step first phase pass x4
Seven step first phase pass+step x4
Five step triple jump x5

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

Off day!

Off day!

Off day!

Off day!

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (sub max)
3xstarts
Depth jumps 3x3
Hang snatch 5x3@135lb's (Fast)
Decline leg raises 3x10
Seated plate twists 3x10@33lb's
Abdominal pull-downs 3x10@200lb's
Mobility

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
30m acels +sled pulls (3.94, 3.96, 3.98, 3.96, 4.00, 4.76, 4.70, 4.73, 4.76)
Bounds 5x5
Hops 3x5
Depth jumps 2x10
Power cleans 5x3@235
Mobility

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

Off day!

800m jog

Due to weather conditions closing the gym... Unexpected off day, but I probably need it.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x30m acels (3.96, 3.95, 3.94, 3.99, 3.99)
Sled pulls 30m x5@25lb's
Hops 3x5
Bounds 5x5
Depth jumps 2x10
Power cleans 1x3@235, 1x3@245, 1x3@235
Mobility

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

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

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

Recovery day

Recovery Day