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

TODAY'S WORK-OUT
400m jog
Warm-up
Dynamic mobility
Runways x5
Seven step hops x12
Hop step x5
Five step bounds x4
Back squats 2x3@315, 1x3@335
Romanian deadlifts 1x5@275, 2x3@315, 1x3@335
Mobility

Off day

TODAY'S WORKOUT
29 minute bike ride
Dynamic mobilility
Warm-up
Single-legged Romanians 2x8@115lb, 2x8@135
Hurdle mobility
Hanging leg raises 3x10
Oblique twists 3x10
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m acels
First phase pass x5 from seven steps  (5.90m)
First phase pass x3 from nine steps (6.10m)
Seven step triple jump x8
Power cleans 2x3@185, 2x3@205, 2x3@235
Romanian deadlifts 3x5@275
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Flying 10m x5 (1.22, 1.14, NT, 1.17, 1.20)
Hurdle hops 6x5

Superset x5 {Hang power snatch x3@155
with Depth jump x5}

Mobility

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
Hurdle mobility
3x10 hanging leg raises
3x10 seating twists
Single legged romanians 5x3@135
Plank 1:00min
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Bounds 3 step x3
Bounds 5 step x5
Hang power snatch 3x3@145, 2x2@155, 1x1@165, 1x1@175, 3x1@185 (oxo), 1x1@195, 1x1@205 (x)

Off day

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10
Romanian deadlifts 3x8@205
Good mornings 3x8@155

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

Very fatigued... Very, very,very fatigued

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x flying 10m (1.25, 1.12, 1.17, 1.20)
Power cleans 2x3@185, 2x3@215, 2x2@240, 1x1@235, 1x1@255, 1x1@275 (x)
Mobility

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
30m acels x5
3 step bounds x5 (17.60)
5step bounds (19.00m)
7 step bounds (19.00m)
Seven step triple jump x6
Squats 2x3@315, 1x3@325, 3x3@225 (fast)
Romanian deadlifts 3x5@315lb's
Mobility

Off day

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

800m jog
Warm-up
Dynamic mobility
Hurdle mobility
Single legged romanian deadlifts 2x8@95, 1x8@115
Good mornings 4x8@155, 1x8@165, 1x8@175
Hanging leg raises 3x10
Seated twists 3x10
Mobility

Off day

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x30m (3.92, 3.93, 4.94, 3.92, 3.96)
2x60m (7.54, 7.38)*
1x100m (12.47)*
Bounds 5x5
Hang cleans 2x3@205, 2x3@225, 2x3@245
Front squats 3x3@245
Romanian deadlifts 3x3@255




*Ran on a 260m track while navigating walkers

Off day

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 

Off day

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

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang power snatch 2x3@145, 2x2@155, 1x2@175, 1x2@185
Mobility

Off day (just did 2 sets of core to get some blood flowing)

TODAY'S WORKOUT
Depth jumps 2x10
800m jog
Warm-up
Dynamic mobility
Cleans 1x2@240, 1x2@245, 1x2@255, 2x1@265
Front squats ATG 3x3@255
Mobility