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.
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Canadian Junior Championships 2011
Third place 13.84m
