There is a fine line between working hard and being stupid--unfortunately I line to play jump rope with that barrier. I don't know if I should have just gave up today and cut my workout or if I did the right thing--I guess I will know by how I am feeling tomorrow. I went to the Dalplex in the morning to do some light stretching and shake-out, then went to work from 10-7. It was about 8 by the time I got back, I was planning on running some 100m's but I was feeling absolutely terrible when I got there, I jogged a lap, realized I was doing more harm than good and went home. After eating supper I got a sudden burst of energy and ran back to the gym and finished the workout I was going to do.

TODAY'S WOKROUT
Morning--
600m jog
Light stretching
Leg swings

Evening--
300m jog
Warm-up
Dynamic mobility
2x5x100m@70%
Cool-down

Today actually went really well, I split my workout, with weights in the evening and speed in the morning and I felt great in both instances. Most of the speed work was runway work which I definitely need--my last for steps are still not fluent but the drive is getting better.
Weights went well too, I only racked up 335lb's while squatting but it felt really easy. Tomorrow will be a pretty light day, focusing mostly on recovery then if the weather holds up Thursday will be technical.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Runways 2x3
Cool down

Evening
300m jog
Quick warm-up
Squats 2x3@315lb's (very easy), 1x3@335lb's (Easy), 3x3@245lb's (Fast)
Romanian deadlifts 1x5@223lb's, 2x5@245lb's
Light stretching

I felt pretty good today, I have been trying to find a way to keep my blood sugar regulated and I think I finally found a working formula. I took in 70 carbs for breakfast--yogurt, oatmeal and bread--and then I waited an hour before heading to the gym as which point I consumed an apple.  I still felt a little flat but I think it was just because I was a bit sleepy.
   I normally do med-ball throws on Monday's but I want to be completely recovered for tomorrow's workout so I did hurdle mobility instead.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Hurdle mobility (30 minutes)
Hanging leg raises 4x8
Incline leg raises 4x10
Oblique crunches 4x10@65lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Standing med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Twisting hanging leg-raises 3x8
Seated twists 3x10@33lb's
Twisting incline leg raises 3x10

I definitely needed today to recover, my legs are pretty heavy at the moment. This week was focused less on max strength and more on becoming powerful. I fear that my max lifts are all going to shrink immensely especially when I start shedding weight but if all goes to plan I will increase the elasticity of my body which is what is really important as a triple jumper.

TODAY'S WORKOUT
Light bike ride
Static stretching
Myofascial release

I didn't get everything I wanted to done today but considering it was the end of a long week I guess it wasn't bad. Moved up to nine step jumps--felt alright but nothing special distance wise... Felt technically pretty good though.
I also had a standing triple jump season best 9.37m.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Ankle multi-jump circuit
Standing long jump x3
Standing triple jump x5
Five step triple jump x3
Nine step triple jump x5
Weights--
Hang snatch 8x2@145lb's (Fast)
Jump squats 8x2@115lb's, 4x2@45lb's
Hanging leg raises 3x8

I felt pretty tired today, as I usually do by Friday--I'm not sure if it's because Thursday's are the most taxing day of the week on my CNS or because I just get run down from a full week's training but I also feel exhausted by Friday. I'm hoping I'm feeling better tomorrow morning so I can get some quality short approach jumps in--maybe off of eleven steps, we will see how things are going.
   I weighed in at 163.25lb's this morning, expecting to drop to around 160lb's now that I cut the creatine.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Oblique crunches 3x10@65lb's
Incline leg-raises 3x10
Leg raises 3x10@20lb's
Abdominal crunches 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Pull-ups 3x5@20lb's
Front throws 2x5@6kg
Back throws 2x5@6kg
Hammer releases 2x5@6kg
Standing med-ball twists 2x5@6kg (Each side)
Lunge-position med-ball twists 1x10@6kg (Each side)
Seated med-ball twists 1x10@6kg (Each side)
Myofascial release

One more month in the books, I felt pretty good today--I did the first part of my workout EARLY in the morning and then weights after work. I was pretty tired for weights but still mentioned to get them in. I felt good this morning especially considering I got up at 5:45am on six hours of sleep to get all the work in. Plyos felt good, I suspect my body weight is down.

TODAY'S WORKOUT
Morning--
600m jog
Warm-up
Dynamic mobility
Standing stair jumps x4
Running stair jumps x4
Running triple stair jumps x4
Shock jumps 2x8
Depth jumps 3x5
Single legged depth jumps 2x5
Standing bounds 4x6
Running bounds 4x6

Evening
Warm-up
Hang-clean 7x2@225lb's (Fast)
Jerks 3x3@165lb's (Fast)
Static stretching