Sunday, June 29, 2014
Went okay. It was the farthest I have jumped since my knee injury but I know I still have a lot left in the tank. I need to fix my landing and runways mechanics, I am going to taper again for next Saturday for a small meet then go through a three week speed/tech block before tapering for my last NS meet.
TODAY'S WORKOUT
Jump 1- Fault about 13.90m
Jump 2-13.85m, no board and bad take off mechanics
Jump3- 13.58m Felt reallt flat
Jump 4-jumped off the 13.00m board for the first time 13.82m
Jump 5-Fault
Jump 6-Fault
Overall I felt good for the first two jumps than flat for the last four. I need to fix the landing and I think I can hit 14.30m+
TODAY'S WORKOUT
Jump 1- Fault about 13.90m
Jump 2-13.85m, no board and bad take off mechanics
Jump3- 13.58m Felt reallt flat
Jump 4-jumped off the 13.00m board for the first time 13.82m
Jump 5-Fault
Jump 6-Fault
Overall I felt good for the first two jumps than flat for the last four. I need to fix the landing and I think I can hit 14.30m+
Monday, June 23, 2014
Nice warm-up for Nationals next week. I hit 13.51m officially and faulted 13.65m. I think that I should be able to go 14.00m+ next week off a full approach if all goes according to plan.
Jump 1-13.39m
Jump 2-13.35m (back on board)
Jump 3-Fault 13.41m
Jump 4-13.51m
Jump 5-Fault 13.65m
Jump 6-13.48m
Weights--
Power cleans 4x2@245, 1x2@255, 1x2@265
Squats 3x3@315
Romanian deadlifts 3x5@315
Sunday, June 15, 2014
Today went pretty well, I competed off of 11 steps and hit 13.30m. I had one, where I took off way before the board, from about 13.45m and even on the 13.30m I had about another 10cm on the board. My goal was to go 13.50m+ but I'm still pretty happy with how things went for two reasons: one, I feel like I definitely have the potential to go 13.60m+ off of 11 and in a couple weeks I could probably go close to 14.00m. And two, I felt good technically. I collapsed on the 4 and 6th jumps and a couple of my landings were awful (flailing elbow!) but it's definitely coming along. I am expecting a big jump once I go back to a full approach and I think that there is a good chance that I'll pb by the end of the summer. It's been two years since my last pb, I injured my knee then and have been trying to work back slowly. It's been a long road. The farthest I've jumped since my injury is 13.67m and my pb is 14.38m.
Nationals are in two weeks and I am hoping to hit 14.00m+ off a full approach. Next Sunday I will be doing a 13 step approach in hopes of hitting 13.80m+
Jump 1:fault (~13.10m) awful landing, toe fault.
Jump 2: 12.93m- mid board and my elbow went back. The jump itself was pretty good.
Jump 3: 12.75m- Runway was way off, I took off from about 13.45m. The landing was good.
Jump 4: 12.86m- felt flat, bottomed out and collapsed into the pit. Landing was bad again, lost about 20cm.
Jump 5: 13.30m- Felt awesome, I had the most speed on this jump and the landing was near-perfect. I slid into the mark my feet made and probably only lost about 10cm from full extension.
Jump 6: 13.01m- collapsed into the pit
WEIGHTS--
Power cleans 2x2@205, 2x2@225, 2x2@245, 1x1@255, 1x1@165
Back squats 1x3@315, 1x3@325, 1x3@335
Bulgarian split squats 1x5@155, 2x5@175
Romanian deadlifts 1x5@275, 2x5@315, 1x5@335
Nationals are in two weeks and I am hoping to hit 14.00m+ off a full approach. Next Sunday I will be doing a 13 step approach in hopes of hitting 13.80m+
Jump 1:fault (~13.10m) awful landing, toe fault.
Jump 2: 12.93m- mid board and my elbow went back. The jump itself was pretty good.
Jump 3: 12.75m- Runway was way off, I took off from about 13.45m. The landing was good.
Jump 4: 12.86m- felt flat, bottomed out and collapsed into the pit. Landing was bad again, lost about 20cm.
Jump 5: 13.30m- Felt awesome, I had the most speed on this jump and the landing was near-perfect. I slid into the mark my feet made and probably only lost about 10cm from full extension.
Jump 6: 13.01m- collapsed into the pit
WEIGHTS--
Power cleans 2x2@205, 2x2@225, 2x2@245, 1x1@255, 1x1@165
Back squats 1x3@315, 1x3@325, 1x3@335
Bulgarian split squats 1x5@155, 2x5@175
Romanian deadlifts 1x5@275, 2x5@315, 1x5@335
Pulled a muscle in my upper back while snatching, it hurts pretty bad right now but it's kind of funny. For all the questionable and potentially dangerous things I've done in the weight-room I injure myself doing 75% snatch ha!
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (4.01, 3.93, 3.96)
Hang snatch 1x3@135, 1x3@145, 2x3@155, 2x3@165
Mobility
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x30m (4.01, 3.93, 3.96)
Hang snatch 1x3@135, 1x3@145, 2x3@155, 2x3@165
Mobility
Monday, June 9, 2014
I was a little sore today from the romanians yesterday but besides that I feel okay. I am hoping the knee is good enough tomorrow to do some first phase passes
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x100m strides, 4x150m strides
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb
Single legged romanian deadlifts 3x8@135
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x100m strides, 4x150m strides
Hurdle mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb
Single legged romanian deadlifts 3x8@135
Sunday, June 8, 2014
I played it safe today, I probably could have down a full approach jump but I think I made the right decision going from nine steps. I hit 12.98m (fell back would have been about 13.20m) and faulted one that was probably also over 13.00m. I feel like if I kept working in this range for another couple of weeks I could have hit 13.50m+ but it's time to move forward. I am either going to do an 11 step or full approach jump next week.
TODAY'S WORKOUT
Nine step triple jump x6 (competition, 12.98m)
Depth jumps 2x5
Hang power snatch 5x3@165
Squats 3x3@315
Romanian deadlifts 1x5@315, 1x5@335, 1x5@345
Mobility
Tuesday, June 3, 2014
Felt off today, very tired and lethargic. I think I just need a good night's sleep. It rained during practice as well and my knee was sore so I didn't do very much.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
Light bounds 3x5
Standing LLRR x2 each side
Power cleans 3x2@235, 2x1@255, 1x1@265, 2x1@275lbs (xo)
Romanian deadlifts 3x5@275
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
5x runways
Light bounds 3x5
Standing LLRR x2 each side
Power cleans 3x2@235, 2x1@255, 1x1@265, 2x1@275lbs (xo)
Romanian deadlifts 3x5@275
Sunday, June 1, 2014
Didn't get much sleep last night, only about 5 hours. Felt bad mentally but felt good while bounding(pb off 5 steps 19.50m). Felt really tired in weight room, and couldn't squat heavy because of quadriceps tendonitis.
800m jog
Warm-up
Dynamic mobility
5x runways
Three steps bounds x3 (18.00m)
Five step bounds x5 (19.50m)
Seven step triple jump x3 (12.70m)
Hang power snatch 2x3@135, 1x3@155, 1x2@165, 1x1@175, 6x1@185 (oxxxxo)
Light squats 3x3@275
Mobility
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Canadian Junior Championships 2011
Third place 13.84m
