One more month comes to a close, and for the most part it was an unsuccessful. It started with a torn hamstring and a NM at nationals and now as it comes to an end I'm still not back to 100%, I have lingering pain still and haven't been able to do speed since. But tomorrow will hopefully be a good day, April 1st, the first technical practice of the month. The weather is slowly warming up and I'm hoping to be able to get outside more than I have been.
   I still have the bottle of nonalcoholic champagne that I bought in January sitting on my shelf. Although it's kind of silly I have come to call it "fifteen meter champagne" and I will open it the day I break 15.00m. I  know it's going to feel so good to rip the wrapper off on that day and know that I have finally done something worth celebrating. Hopefully that day comes sooner opposed to later.

TODAY'S WORKOUT
800m jog
Quick warm-up
Back throws 3x5@6kg
Front throws 3x5@6kg
Hammer throws 1x5@6kg (Each side)
Push press 2x5@6kg
Standing med-ball twists 1x10@6kg
Lunge position med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Incline leg-raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@65lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Incline dumbbell press 3x5@60lb's, 1x5@65lb's (fail)

I decided to take today off instead of tomorrow since I am running on about four hours of sleep. I was feeling surprisingly energetic though so the "rest day" that it was supposed to be quickly turned into core and med-ball work. So it was an "off day" but an active one.
   Tomorrow will be a full core circuit and med-ball work and on Sunday I will hopefully be able to move up to seven steps for a couple jumps

TODAY'S WORKOUT
Light bike ride
Back throws 3x5@6kg
Front throws 3x5@6kg
Hammer throws 2x5@6kg
Push press 2x5@6kg
Standing med-ball twists @6kg
Sitting med-ball twists @6kg
Lunge-position med-ball twists @6kg
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Twisting incline leg-raises 3x10
Seated twists 3x10@33lb's

I felt pretty flat today, my entire lower body was killing me, left over DOMS from Tuesday. I didn't feel like I was getting a whole lot out of the plyos I was doing so I cut them a bit short. It was a pretty short workout overall. I really hope my hamstring starts to feel better by Sunday so I can put in some more intensive work.
TODAY'S WORKOUT
800m jog
Warm-up
Shock jumps 3x8
Standing long jump x3
Standing three jumps x3
Standing triple jump x4
Standing five bounds x3
Ankle hops 2x10
Twisting hops 2x10
Left hops 2x10
Right hops 2x10
LLRR 2x10
Low bounding 3x6
Weights--
Power-cleans 2x3@225lb's, 1x3@235lb's, 1x3@240lb's (fail), 1x3@240lb's (good)
Deadlifts 3x5@247lb's
Leg curls (Left) 3x5@135lb's
Leg curls (Right) 3x5@146lb's

Today was a pretty bad day... It was freezing cold, just above freezing and it hurt to move. My hamstring appears to still be injured and my legs are still rubbery from squats yesterday. I feel like as soon as all the strength from the work I have been doing recently gets compounded and I get healthy I'll be in great shape but for now I'll just have to keep trying to move forward.

TODAY'S WORKOUT
Warm-up
2x4x200m@70%
Static stretching
Hamstring rehab

Today was another setback day. I wanted to do some short speed work 3x3x10m and 2x3x20m but my hamstring started to get sore. It continued to get sore throughout the entire workout until now it hurts to contract it. It's weird, it didn't hurt at all until the first 10m. It is a little discouraging to think that I still can't do speed work but hopefully by next week I will be back to 100%. I'm going to continue to ice all day tomorrow to try to accelerate recovery.
   Squats were alright, my legs were still pretty tired from squatting on Sunday so I guess all things considering it wasn't too bad. I failed my last set at 320.5lb's but I got two sets at 315lb's and one set at 320.5lb's. It was the hardest series I've done yet so I guess I'll take it. My lower back was still a little sore too, I thought that I was going to have to cut the workout short because of it but it seemed to get a little bit better as I went on.
   Hopefully my hamstring feels better tomorrow... So far things haven't been going exactly as I had planned but it is still early I guess.

TODAY'S WORKOUT
800m jog
Warm-up
2x3x10m
Weights--
Squats 2x5@315lb's, 1x5@320.5lb's, 1x5@320.5lbs (fail on last rep)
Glute-hamstring raises 3x5
Bent-over rows 4x8@60lb's
Pull-ups 3x5@25lb's (fail last rep), 1x5 (fail last rep)
Stretching

A bit of a setback today--my lower back is pretty sore/stiff from doing deadlifts last week. I didn't use much weight but I guess where I haven't done them in so long and I have never been overly proficient at them the erector spinae muscles weren't as developed as the rest of my posterior chain. My back just feels tired when I try to do anything: walk, run, or med-ball throws. I didn't get to do most of what I wanted to get done today but as long as I'm healthy on Wednesday I'm going to take on the extra core and med-ball work then since it's just a tempo day. I'm hoping to be feeling better tomorrow so I can do some quality speed work and get the 326lb's in the weight-room that I just missed on Sunday.

TODAY'S WORKOUT
Light jog
Warm-up
Incline leg-raises 3x10
Leg raises 3x10@20lb's
Oblique Crunches 3x10@65lb's (Each side)
Attempted med-ball throws (back too sore)
Light bike ride
Static stretching
Myofascial release

Ahhhh, I almost had it... I almost got 326lb's for five but I had to bail the last rep. I was quite glad with it still thought because last week I barely got 315lb's and today it felt like a joke. I wish I could have got that last rep up but oh well, I'll get it on Tuesday. My pb is 330.5lb's for five but that was with a wide stance and I probably cheated on the bottom a bit. I have still been using a low box to make sure I go to parallel and I think it's the best decision I've made so far this season, I love not having to worry about "cheating".
   I did some jumping at SMU but it was freezing so I didn't get as much done as I would have liked... The pit is still filled with rocks too so I didn't really feel like do any actual landings. I felt good when I was doing bounding work, I was focusing on getting my foot under me. I think I need to do more hop cycles though, maybe LLLR or something. The next couple weeks are supposed to be pretty cold, just above freezing so I'll probably move indoors. I should be able to jump indoors next Sunday but probably won't have pit access until then.

TODAY'S WORKOUT
800m jog
Warm-up
Ankle hops 3x10
Twisitng hops 3x10
Left hops 3x10
Right hops 3x10
LLRR 3x10
Low bounding 5x10
Five step bounds, 3x3, 5x5
Five step triple jump x5
Seven step triple jump x5
Jogging take-offs x3
Weights--
Squats 2x5@305lb's, 1x5@315lb's, 1x5@326lb's (fail last rep)
Romanian deadlifts 2x5@203lb's, 1x5@214lb's
Twisting incline leg raises 3x10
Seated twists 3x10