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