Speed levels still haven't come back to baseline, I think the large volume of depth jumps may be responsible considering I pretty much went the whole summer without them and now I'm doing them 4 times a week. The training load will be decreased slightly to see if there is an improvement in speed.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.39s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (27 inch box) (Average: 0.182s)
Light stretching

Today felt a little better, I had more energy and my ground contacts were back down to where they should have been. Tomorrow is the first practice at the Canada Games Center, hopefully it goes better than the rest of this week.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (average: 0.1727s)
Step-ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-ham raises 3x8
Reverse hypers 3x12
Decline leg-raises 3x10
Seated twists 3x10@33lb's
Leg raises 1x12
Side plank raises 1x10
Side plank hold 1x35s
Static stretching

Just one of those days when nothing seemed to go right...


TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (average 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10(Average 0.187s) (24 inch box, 30 inch hurdle)


Sent wirelessly from my BlackBerry device on the Bell network.
Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.

Today was a down day, I feel better today than I did yesterday. I don't have any muscle soreness but just feel kind of sleepy, like I could use 10 hours of sleep tonight. I rarely get a chance to sleep in but tomorrow I'm going to take advantage of it.

TODAY'S WORKOUT
15 minute bike ride
Abdominal pull-downs 3x10@180lb's
Seated twists 3x10@33lb's
Static stretching
Rolling

I felt kind of flat today, as the times show. I find Tuesday's are usually the day of the week where I feel the worst so after taking tomorrow as a recovery day I'm hoping to really see a big jump in the times on Thursday when I am fresh.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.38s, mean 4.42s)
Hang snatch 5x3@125lb's FAST
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.1733s)
Light stretching

I physically felt pretty good today, energy levels were medium. My knee is a little bit sore from practice yesterday but nothing that won't be fixed for tomorrow. I also found that I was really tired all day, not so much during practice but just in class. I think it was just a really busy day as Monday's usually are--class 8:30-12:30, 5:30-8:30. I think I'm going to try to get a full nights sleep tonight so I feel in top shape for tomorrow.

TODAY'S WORKOUT
10 minute bike ride
Light stretching
Dynamic mobility
Step-ups 3x8@125lb's (Each side)
Hip thrusts 2x8@245lb's, 1x8@265lb's
Reverse-hyper extensions 3x12
Glute-Ham raises 3x8 body weight (Slow)
Incline dumbbell press 3x8@55lb's (Slow)
Pull-ups 3x5
Bent over rows 3x8@60lb's (Each sides)
Hanging leg-raises 3x10
Twisting decline leg raises 3x10

One more month down, and I think that it was a successful one. It's really hard to predict the future but I think I'm moving in the right direction. I'm not as fast as I would like but I'm getting better, I got my 30m down to 4.27s today and I think if I can get it under 4.20s that would be huge for me--that's still not exactly "ripping up the track" but I don't have to be a 6.60s 60m runner I just need to keep beating myself. I also pb'd in my vertical jump so all in all not a bad day.

TODAY'S WORKOUT
600m jog
5 minute bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.27s, mean 4.323s)
Hang snatch 5x3@125lb's FAST
Vertical jump x5 (34.2 inches)
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.180s)
Light stretching