I felt a bit flat today, and a few minor things were hurting--I felt some pressure in my hamstrings, especially the left one. I'm hoping after taking tomorrow a little easier (hurdles, core) then taking Saturday off I will feel a little better.

TODAY'S WORKOUT
Warm-up
Accelerations--
3x20m
3x25m
3x35m
Plyos--
Double hops 5x10
Backwards hops 5x10
Twisting hops 5x10
Left hops 5x10
Right hops 5x10
Bounding 5x6
Weights--
Deadlifts 2x10@225lb's, 3x10@245lb's
Back-extensions 5x10@75lb's
Pull up's 5x5@15lb's
Bulgarian split squats 3x8@155lb's

Winter is quickly approaching, it was the first night that felt "chilly", my least favorite season will be here in no time. I felt like I was stiffening up in the cold a bit, my hamstrings felt tight and I almost had to shut it down early but managed to hold on. In the weight-room I felt good, of course I am still putting on weight, 165.8lb's this morning. I can't wait to taper, it's better than Christmas

TODAY'S WORKOUT

Warm-up
Plyos--
Double hops 3x10
Backwards hops 3x10
Twisting hops 3x10
Left hops 3x10
Right hops 3x10
Bounding 3x6
Med-ball circuit@8kg
Back throws x5
Front throws x5
Left hammer throws x5
Right hammer throws x5
Push press x5
Seated twists 10 each side
Hill runs--
5x20m
4x30m
2x40m
Weights--
Squats 3x10@245lb's, 2x10@250.5lb's
Leg curls 5x10@115lb's

Today was the longest core workout I've done it a while, it took about an hour and consisted of 300 total movements. I feel like I'm getting significantly stronger but unfortunately I'm also getting heavy, I'm putting on about 0.5lb's per day. I'm now up to 165.8lb's, over five pounds heavier than I was three weeks ago. Hopefully it will be easy to cut without any strength loses.

TODAY'S WORKOUT

Warm-up
45 minute hurdle mobility package
Core circuit--
135 degree pike 5x10
Leg raises 5x10@20lb's
Standing twists 5x10@35lb's
Abdominal pull-downs 5x15@170lb's, 1x10@180lb's
Russian twisters 3x10@6kg
Med-ball twisting throws 1x10@6kg (Each side)
Lunge med-ball throws 1x10@6kg (Each side)
Seated med-ball throws 1x10@6kg (Each side)

My hamstrings are a little sore right now post-workout, I'll have to watch them tomorrow. Today's workout went pretty well, it was mostly speed with a little bit of conditioning thrown in. Weights went moderately well, my bench press is a little bit embarrassing and I still haven't got Romanian deadlifts down but fronts squats went better than they usually do.



TODAY'S WORKOUT

Warm-up
Accels 2x5@20m, 1x2@35m
Med-ball circuit@8kg--
Back throws 1x10
Front throws 1x10
Push press 1x10
Right hammer throw 1x10
Left hammer throw 1x10
Seated twists 1x10 (each side)
Hill runs 4x50m (up and down, continuous)
Weights--
Front squats 1x10@165lb's, 2x10@195lb's, 1x10@200lb's
Romanian deadlifts 2x10@227lb's, 2x10@185lb's
Bench press 1x10@115lb's, 3x10@125lb's (fail on #8 of last set)

It feels really good having today off, I feel like my lower extremities needed a day to recover. "Hard week" starts on Monday then the loads will be reduced a little bit for testing.

It's been a long week and next week will be even longer as the intensity steps up again. Tomorrow's rest interval is duly needed. I weighed in at 162.7lb's this morning, about a one pound increase in the last week. I'm expecting to go up to around 168lb's before cutting down at which point I will hopefully hit <157lb's.

TODAY'S WORKOUT

40 minutes hurdle mobility
Core circuit--
Leg raises 4x10@20lb's
135 degree pike 4x10
Standing twists 4x10@35lb's
Abdominal pull-down's 4x15@170lb's, 1x10@180lb's, 1x5@190lb's, 1x5@200lb's
Med-ball standing twists 1x10@6kg (each side)
Lunge med-ball twists 1x10@kg (each side)
Seated twists 1x10@6kg (each side)

The weather wasn't overly cooperative today, it started to rain pretty hard near the end of the workout but we got through it. Things got switched up a little today, shifting out of general prep. We did short hill runs focusing on accelerating more so than work capacity--the farthest one was 40m.
   Weights felt pretty good, I really hate dead-lifts though--I took a quick video, there's definitely some work that has to be done technically. They were a little better than they have been though, I might raise the weight next week, 245lb's perhaps.
   I feel like I'm getting faster, stronger and hopefully next month I will start to become more technically proficient, I can't wait to compete again, it's one of the only things I have been thinking about. My only worry is that the gains wont directly translate into a farther triple jump but I guess that's where the technical part of practice comes in.



TODAY'S WORKOUT

Warm-up
Hill runs--
4x20m, 3x30m, 2x40m
Plyos--
Standing long jump 3x5
Two foot hops 4x10
Backwards hops 4x10
Twisting hops 4x10
Left hops 4x10
Right hops 4x10
Low bounding 4x6
Weights--
Deadlifts 4x10@225lb's
Bulgarian Split Squats 3x8@155lb's
Back extensions 4x10@60lb's
Bent over row 1x10@40lb's, 3x10@45lb's
Pull-up's 4x5@15lb's (Fail on the fourth of the last set)