Still feeling pretty flat which isn't surprising looking back over the past two weeks of training. I have bounded, have done technical work or competed every high intensity session for the past 2-3 weeks. So now, six days without jumping to refresh for the meet this weekend.
   Distance was way down on everything, and posture was breaking down with the increased amortization. Need to get more height all through the jump, the last jump was the only one that I got ample height off the hop and I couldn't control it and shortened the step.

The Good

• Knee wasn't as bad as I was expecting 

Today was pretty light, just strides and a little bit of general strength. My knee is bothering me a little bit, from where I had to curtail Thursday's session but I'm hoping to be able to manage it will enough to get in a full session tomorrow without any pain. After that I'll have 6 days before I compete and will be focusing on recovery almost exclusively in that time. It hurts when I try to completely straighten my leg, I can when I through a compression band on but without it I can't lock the knee.

The Good

• Feeling better than I was at the end of last week.

Took toady off. Needed it. Need another too before I attempt to put all the tech work I've done over the last couple weeks together in one final technical session. I will be competing the next two weekends so I need to "get refreshed"

TODAY'S WORKOUT
20 minute bike ride
45 minutes mobility

Tomorrow
Strides/gen strength

My body was absolutely drained today, I woke up tired and lethargic and had trouble getting going. When I got to the track my standing lj was about 50cm off my pb! My standing five bounds was about 1.60m off! So obviously I didn't get to really do most of what I wanted to since my body was screaming for a break. However, I did work on hop-steps from five steps and I think I made good strides in fixing my arms off the step phase. In the video below, I really like the look of the last one.
   Felt flat in the weight-room too, likely my last heavy session of the season... Maybe one more before Canada Games. Got 2x255lb's for hang-cleans  which is technically a pb I guess haha but probably 20lb's off of what I could do on a rested day. It was a pretty low catch, iffy but I'll count it since its' nowhere near what I know I could do.

The Good

• Got something accomplished at the track even though I felt awful

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x3
Standing five bounds x2
Five step hop-step x6 (Would have liked to do more but knee felt iffy in the last one)

Weights--
Hang clean 1x2@205lb's, 1x2@225lb's, 1x2@235lb's, 1x2@245lb's, 1x2@255lb's
Squats 2x5@275lb's, 1x5@315lb's

Tomorrow
Off (much needed)

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
45 minutes of hurdle mobility
Standing oblique twists 3x10@33lb's
Decline leg raises 3x10
Hanging leg raises 3x10
Pull-ups 3x5
Med-ball twists 3x10@20lb's
Oblique crunch 3x10@65lb's
Good-mornings 3x8@135lb's
Podium snatch grip deadlifts 3x5@205lb's
Plank 2:00
Single-legged glute bridge 3x10
Side plank circuit x3
Mobility

Tomorrow
Tech/weights

Alright session, felt a little flat still from the meet over the weekend and I had some acute inflammation which limited me. I did three full first phase passes and hit about 5.25m which is about a foot under what I would like to be able to do in a meet. Need to eliminate the set up, still lowering my COG before takeoff.
   Did 4-5 three step step-jumps then moved back to 5 steps for two. These really hurt my ankle but I did manage to get pretty good extension. Felt too flat, no height at all but if I can hit these positions off of a full approach I will be in very good shape.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x2
Runways+FFP x3
Nine step FFP x2
Three step step-jump x5
Five step step-jump x2

Evening--
Bounds 4x5 (Five steps)
Depth jumps 2x8(24inch)
Hang clean 2x3@165lb's, 3x3@185lb's FAST
Hang-snatch 3x3@135lb's FAST (Not great bar speed, blah)
Mobility

Today was an off day, I'm not feeling too bad. My knee is a little stiff and I'm feeling a little drained over all but not bad at all. I was officially named to the Canada Games team today so I have five weeks to get from where I am now to putting myself in medal contention. I think I'm closer than the result sheet has been showing as of late. I'm starting to feel more like my old self again I have a few major tech things that are holding me back and when I fix them and get a chance to jump fresh I should have a very good outcome at the next meet. I know that I have 14.50m+ in me when I put everything together. I need to continue opening up the hop phase (tomorrow's focus), work on the step arm drive, keep my gaze forward during the step/jump transition and clean up the landing.

TODAY'S WORKOUT
30 minute bike ride
45 minutes mobility

Tomorrow
Full approach first phase passes