800m jog Warm-up Dynamic mobility Hops 2x5 each side in flats STJ x5 Power skips 3x5 x2 endurance bounding 2x50m Hopping 2x50m x2 Hang clean pulls 2x3@140kg 2x3@150kg Romanians 3x5@160kg Mobility
16 MINUTE jog 3km ATG back squats 3x2@140kg, 1x2@145kg, 1x2@150kg 3x2@155kg Good mornings 3x3@80kg
~ 15 minute jog ATG front squats pause 5x2@130kg Romanian Deadlifts 3x5@160kg
800m jog Warm-up Dynamix mobility Sprint drills Light bounds 60% effort 5x5 Light hops 1x5 each side Endurance bounding 5x30m (1 step in) Endurance hopping L 2x50m, R 1x50m
2.4km jog Dynamic mobility Hang clean pulls, 1x3@60kg 1x3@80kg, 1x3@100kg Clean pulls 1x3@100kg, 1x3@120kg, 1x3@140kg, 2x3@150kg Deadlifts 1x3@180kg, 3x1@190kg
Sick, slept all day
2.3km jog Mobility Push press 3x3@80kg, 1x3@85kg, 2x3@90kg ATG 1.5x front squat 1x2@80kg, 2x2@100kg, 3x2@110kg Abdominal pull-downs 3x10@100kg
Sick, not feeling great headache Bije ride Mobility ATG Bacj squat 1x3@140kg, 2x3@145kg, 3x3@150kg Romanians 1x5@160kg, 1x5@170kg, 1x5@175kg
10 minute jog Dynamic mobility Snatch pulls 1x3@100kg, 3x3@115kg ATG pause front squats 3x3@120kg
Morning 15 minutr jog Snatch balance 3x3@60kg Hanging leg raises 3x10 Bacj extensions 3x5@25lb
Night 10 minute jog Hang clean pulls 1x3@120kg,130, 140, 150, 160kg ATG front squats 1x3@130kg, 3x3@135kg
5 minute jog ATG back squats 6x140kg Romanian deadlifts 1x5@180kg, 1x5@170kg, 1x5@175kg Potential overreaching, cut back 3/10
3km jog ATG 1.5 squats 6x2@100kg 2x2@110kg 2x2@120kg (4 second pause at sticking) Slow clean pulls 2x2@120kg, 3x2@140kg Plank 60s @45lb's
TODAY'S WORKOUT 15 minute bike ride ATG pause Front squats (pretty light) 1x3@100kg 6x3@110kg
Destroyed from yesterday Legs still quivering Sleep...
10 minute bike ride Dynamic Mobility clean pulls 1x 3@115kg 1x3@125kg 1x3@135kg 1x3@145kg 1x3@155kg 1x3@115kg 1x3@60kg
ATG Front Squats 2x3@120kg 2×3@125kg 2×3@ 130kg 2×3 @ 135kg 2x3@125kg
10 min jog ATG pause front squats 1x3@120kg 5x3@125kg Snatch balance 2x3@60kg, 1x3@65kg Romanian Deadlifts 1x5@160kg, 1x5@170kg, 1x5@180kg Mobility
Stiff and tired 3.5/10 Perhaps on pace to overreach
Triple Jump Outdoor: 14.38m(47'2ft)(w)-06.23.12
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Triple Jump Indoor: 14.28m(46'10ft)-01.14.12
Age: 20
Birthday: September 10 1992
High School: Prince Andrew High (2007-2010)
College: Dalhousie University (2010-present)
Hometown: Dartmouth, Nova Scotia
Height: 6'0"
Weight: 160lb's
Personal Role Model: Roger Maris
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