I took today pretty much off to recover, tomorrow will be a light stimulus before the meet on Saturday. My knee was a tad tender from jumping yesterday but not too bad, I throw some ice on it now it's feeling a little better. I'm feeling a little sore still from the meet last week but I'm hoping that another light day and a couple good nights sleep will do me a world of good. I have no class tomorrow some I'm going to do all my upcoming assignments so I can sleep in Saturday morning with no worries at all.

TODAY'S WORKOUT
600m jog
Dynmaic mobility
Static stretching
Rolling

Today was my first technical day all season (finally!). The pit was closed but I worked on first phase passes mostly. I definitely felt rusty but hopefully it will come back soon. I am trying to remember what these drills used to look like so I can compare but to be honest I have never felt technically sound so I'm probably no worse off than I was before. As soon as the elasticity returns to my legs I should be able to jump 14 low and I'm hoping with some posture improvement I'll be 14m high.
Knee didn't hurt, it might be a tad tender at the moment but so slightly that I'm wondering if it is at all. I'll throw some ice on it anyway before bed and I'm sure it will be good as new in the morning. Tomorrow is a rest day then a light stimulus on Friday and compete on Saturday. I will be happy with a 14m+.

TODAY'S WoRKOUT
600m jog
Warm-up
Dynamic mobility
Runways x3 (1.15, 1.15, 1.14)
Seven step bounds x4
Nine step first phase pass x5
5 step Hop-step x3
7 step hop-step x3
Hops (right side) 3x5

TODAY'S WORKOUT
800m jog
Dynamic mobility
30 minutes hurdle mobility
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Shoulder press 3x8@45lb's
Glute-ham raises 3x8
Pull-ups 3x5
Decline leg raises 3x10
Standing twists 3x10@25lb's
Med ball twists 3x10@20lb's
Weighted leg raises 3x10@20lb's

I feel kind of terrible and kind of great. I'm still a little sore around my hips from jumping on Saturday and even though I got about 12 hours of sleep last night I'm still feeling absolutely exhausted, I was still woken up by an alarm so tonight I'm going to bed around 8:00 and set my alarm for 9:00.
   Knee-wise I feel good, I was able to do some pretty intense bounding and hurdle hops. I felt really good--reactive--and during the bounds I really tried to bring in as much speed as possible and held it well. Tomorrow is active recovery and then the first technical day of the season.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x30m w/ 1.5m fly (3.98s, 3.96s, 4.95s, 3.93s)
Seven step bounds 3x5
Hurdle hops 3x5
First phase pass 3x3
Weights--
Power hang-cleans 2x2@225lb's, 1x2@23lb's, 2x2@245lb's (ox, x-)
Jerks 3x3@155lb's
Rolling
Static stretching

Today was just a travel day back from Montreal, we left at about 8:00pm last night and got back 10:00am this morning and I'm pretty exhausted. The compounded effect of lost sleep is catching up to me, definitely going to go to bed early today...

TODAY'S WORKOUT
800M jog
Dynamic mobility
Static stretching
Rolling

Well I definitely didn't jump as far as I had hoped but I'm going to just look at the positives: this is the first time that I have tripled jumped all season and I haven't had a technical practice all season and having done plyos since October. Also I wasn't even sure if I was going to be able to jump until I got my first jump in. It was rusty and sloppy and felt completely foreign and half of my jumps were more than a meter off my personal best but the road back to my former self should be a quick one, now that I know that I'm going to be able to do technical work I think I'll quickly accelerate. After 2-3 practices in the sand pit I should be ready to get into the mid 14's. It is two weeks until I jump again and I'll be hunting for the CIS autoqualifier (14.19m). Unfortunately I jump at 9:45am, it's not the greatest facility and I won't have any competition.

Jump 1- 13.64m first time jumping since August, didn't feel too bad but very raw, I was excited that my knee didn't hurt at all and that I was close to 14m.

Jump 2-13.10m My ankle buckled and I semi-bailed, felt much the same as the last one but it was clear that the lack of plyo volume has come against me

Jump 3-13.29m again kind of buckles, tried to slow things down and just focus on rhythm. Just a very rusty jump.

Jump 4-Fault I really focused on pushing out the back and stretching out the hop phase, maybe I just fluked one but when I walked it back to see how many steps into the pit it was I ballparked it at 14.10m minus a toe fault.

Jump 5-13.39m My calf cramped up half way down the runway and threw me off, had some major buckling happening off the hop and step.

Jump 6-13.45m Felt like I was trying too much, definitely need to learn how to land again.

So last night I found that triple got moved to Saturday which unsettled me at first but it's probably for the best because it gave me an opportunity to stretch out and relax coming off the bus. I had an absolutely dreadful night's sleep last night too. I jump at 11:00am which I prefer to jumping in the evening.
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