Today was an off day, felt kind of lazy but had an exam today and had to study most of the night for another one in the morning. Hoping I'll be able to do some light jumping tomorrow!

TODAY'S WORKOUT
Static stretching
Rolling

This week was probably the best of the season so for, I set two weight room pb's today and hit my season goal for hang snatch. If I can hit my clean goal on Sunday I'll be all set to move ahead to the next stage of training. Hopefully by then my knee will also be ready... I tested it ever so lightly today doing bounds at about 40%ish, no pain but felt a little off. I am hoping I might be able to do some light stuff on Saturday, maybe standing triple and bounds if I'm lucky, if not I'll hopefully start bounding next Thursday.

TODAY'S WORKOUT
Morning
600m jog
Warm-up
Dynamic mobility
Accelerations
2x20m
2x30m
2x40m
Ankle hopping circuit x5
Bounds (LIGHT, LIGHT, LIGHT!) 5X6
Rolling

Evening
5 minute bike ride
Mobility
Hang power snatch 1x3@115lb's, 1x2@135lb's, 3x2@155lb's, 1x2@160lb's, 1x2@170lb's (pb )
Clean and jerk 1x2@185lb's, 1x2@200lb's, 1x2@210lb's
45 minutes static stretching and rolling

I felt pretty good this morning, it was a little harder getting up at 5:30am than it was on Monday but I survived. I have one more early morning tomorrow then I think I'll be back on schedule. The knee is coming along, still no jumping but getting close.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10
Tempo Squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Shoulder press 3x8@45lb's
Reverse hypers 3x12
Glute-ham raises 3x10
Decline leg raises 3x10
Seated twists 3x10@33lb's
Abdominal pull-downs 3x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Bent-over rows 3x8@65lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Rolling
Stretching

I didn't get a great night's sleep last night so I felt kind of tired for the first part of my warm-up but actually felt pretty good once I got going. I really wanted to "test" my knee but I refrained from doing so--I think this is the first practice my knee has felt as good coming out as it did going in.
I think I'm going to try to build some sort of arch support that will fit into my spike because I feel like when I sprint my foot kind of collapses and I'm losing a lot of elastic energy.
The next two weeks are a critical part of the season, if I can hit the weight-room numbers I'm looking for and my knee heals up I could transition nicely into more explosive work in the weight room and jumping.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x3
Flying 10m x3
Ankle hopping circuit
Weights--
Hang power snatch 5x3@135lb's
Jerks 3x3@135lb's
Hang power cleans 4x3@165lb's
Explosive bench press 6x2@95lb's
Static stretching

The gym was only open 6-8 this morning so I had to get up pretty early but oddly enough I felt great! Was the best I felt doing general strength stuff all season. I have to get up early on Wednesday to do a pretty similar workout so hopefully I can capture that same feeling. If I feel as energetic I did today I may consider doing more early morning workouts in the future. I also was able to squat up to 177lb's without any knee pain which is still less than 50% of my max but I have been getting pain at the bottom with 135lb's as of late so that's a promising sign. I'm not saying that's all I could have down without pain but I know that I can do at least that much. I have a feeling that I wouldn't have really felt anything until I got to about 300lb's or so.

TODAY'S WORKOUT
800m Jog
Warm-up
Dynamic mobility

Today was alright, but not great. I want to be able to hang power clean 255lb's for doubles before I move on to more explosive weights, I came close today I got the first one and didn't try the second. Considering I have really only lifted heavy 2-3 times all season I guess I'll take it for now. I feel like if my knee wasn't bothering me a little I would have been more inclined to going all out. Clean and jerks were terrible, I was fatigued and got sloppy--failed the last rep at 210lb's, I weight I should have been able to do. I find I never lift well in the mornings anyway.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Hang power cleans 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245b's, 1x2@255lb's (o-)
Clean and jerk 1x2@185lb's, 1x2@200.5lb's, 1x2@210lb's (ox)
Light bike ride
Static stretching

Today I did runways for the first time of the season, 17 steps put me at 31.80m which I expect will become mid 32's by the end of the season. I did 7 and 6 of them were right on the board and 1 was an outlier way behind. I didn't feel outrageously quick but I felt alright considering I was still babying my knee a little. I was going to do 8 in total but my knee was a little sore on the last one so I stopped. I'm looking forward to being healthy so I can really get into it.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Runways x7
400m cool down jog
Static stretching
Rolling