Today was a little bit frustrating, my hamstring seems to be my biggest issue right now. We did some speed testing, the last ten minutes of runways. I did four and each one got faster but they were still quite slow the fastest was 1.13s which translates to 8.84m/s speed which isn't very quick. In all fairness I feel as though I would have went faster if my hamstring wasn't bothering me. My stride pattern has definitely been thrown off. I think doing glute-ham raises on Sunday might be why they are so sore, I think it is important to keep trying to strengthen them though even if it hurts a little so I don't develop atrophy in that area.
   I also think my CNS was pretty taxed from Sunday because I felt flat in general too. Today's speed testing definitely isn't a reflection of where I'm at considering I hit 9.12m/s off 25m months ago which at the time felt slow too. As much as today weights on my mind I feel as though it may not matter in the short run, i.e. this season. When I last competed my farthest jump was not the fastest on the runway, I lost control when I brought more speed to the board which shows that speed isn't the biggest limiting factor at the moment. I'm starting to feel strong again and when I cut back the volume in the weight-room at the end of the week I think that I will start to see good things.
   I want to end this season right, the time to put it all together is now--there is no more room for error.

TODAY'S WORKOUT

Warm-up
Flying 10m x4
Weights--
Squats 2x5@315lb's, 1x5@320lb's, 1x5@330lb's (Not quite as low as they should have been)
Glute-hamstring raises 4x5

I mixed the usual core circuit up a little bit today just to keep from growing lethargic. My hamstring is pretty sore from yesterday and I'm not expecting it to get much better any time soon. My body is slowly falling apart, I need to get through five more weeks--not only must I get through them, I need to be peaked ready to jump significantly farther than I ever have before. This season can still be made or broken.

TODAY'S WORKOUT

Warm-up
Incline leg raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 2x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Hanging leg raises 3x10@20lb's
Standing med-ball throws 1x10@6kg (Each side)
Lunge-position med-ball throws 1x10@6kg (Each side)
Sitting med-ball throws 1x10@6kg (Each side)
Russian twisters 2x10@6kg
Incline twisting leg raises 3x10
Pull-ups 2x5, 2x5@20lb's
25 minutes static mobility

Today was an off day... well kind of. I went skating in the morning, a bit of active rest. It felt good to be on skates for the first time in over a year, it's like riding a bike. I feel a little gross from stuffing my face with lots of food, it was "carb day" and I took it a little bit farther than I meant to. Oh well, the water weight will go away in a day or so, it will be the last binge before CIS. Next week's carb day is going to consist of less than 3000 calories.

I felt pretty exhausted today from a hard week but I got through it and now I'm looking forward to taking tomorrow off. My back and legs are sore from going up-weight this week so hopefully I'll be feeling fresh by Sunday.

TODAY'S WORKOUT

Warm-up
Ankle hops 5x10
Backwards hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Low bounds 3x6
Incline leg raises 4x10
Leg raises 4x10@20lb's
Oblique crunches 3x10@60lb's (Each side)
Abdominal pull-downs 5x10@170lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 2x10@6kg (Each side)
Sitting med-ball twists 2x10@6kg (Each side)
Russian Twisters 4x10@6kg (Each side)
Static stretching

I was pretty sore today, Tuesday's workout took a lot out of me especially back squats. I got through everything but I didn't feel very bouncy--I was pretty flat in all accords. Weights were a little interesting, I was getting frustrated that I couldn't lift the same amount of weight I could when I was 165lb's (157.9lb's now) so I had a couple sets were I just failed completely. I was originally going to do 4x2 cleans and 3x2 jerks but it got shifted around a bit. Tomorrow I get to sleep up, I'm not going to have an alarm set--whenever I wake up I wake up. I'm actually kind of curious to see how many hours my body will feel I need, I have been getting 8.5+ hours everyday this week but I still feel I need one killer night sleep to reset my body.
   I'm mentally pretty exhausted but I'm going to try to finish the week strong tomorrow with a solid core workout. If I can get through it I'll be able to rest easy knowing that I have put in all the work I could have this week. I'm on my way to 14.50m, I just got to keep on this path.

TODAY'S WORKOUT

Warm-up
Standing stair jumps x4
Running stair jumps x4
Triple stair jumps x5
Hurdle hops 6x5
Depth jumps 5x8
Bounds 2x5
LLLRL X2
Weights--
Hang cleans 1x3@205lb's, 2x2@225lb's 1x2@225lb's(fail, fail), 2x2@201lb's (very explosive)
Clean and Jerk 1x2@185lb's (fail, good, good), 1x2@190lb's (fail fail), 1x2@190lb's (good, good)

I feel as though just not doing cleans heavy for the better part of the month is part of the reason for the decline, technically I didn't feel like I was getting a good set up.

I spent much of my free time today trying to figure out exactly what is wrong with my stride, after a lot of video analysis I eventually came to a conclusion that my foot contacts are slightly too far in front of my body. This causes a breaking motion after each stride and causes my hamstrings to pull my body over my foot before my primary movers can push the ground away. I tried to work on that at practice tonight, I think if I stay focus and tried to work on it constantly I should see some improvement.
   Much of my body is sore from yesterday's workout.

TODAY'S WORKOUT

Warm-up
2x3x100m
Myofascial release
Static stretching
Ultrasound
Ice