Today... Actually went alright for a change. I warmed up for quite a while to mimic a competition warm-up and did some short approach jumps at nine steps. I wasn't bringing full speed to the board but still seemed to be jumping well. I only took five jumps (well maybe seven but two were botched) and the third one felt really good, effortless. I wasn't thinking about my arms at all and they seemed to move fluently. My last jump felt like I had a crazy amount of air time for a short approach jump but I couldn't finish the last phase.
Weights were quite as good, my snatch form is really lacking, it's definitely a weak point in my weight-lifting arsenal. After the season is over one of my priorities is to fix it up.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Ankle hops 3x10
Twisting hops 3x10
Left hops 2x10
Right hops 2x10
LLRR 3x10
Low bounding 3x10
Five step bounds 1x3, 3x5
Five step LLLR x3
Nine step triple jump x5
Weights--
Power snatch 1x2@155lb's, 4x2@160.5lb's (oo, xx, xx, oo), 1x1@155lb's
Podium snatch-grip deadlifts 1x5@245lb's, 1x5@265lb's, 1x5@270.5lb's
Leg curls 1x5@143lb's, 2x5@154lb's
Static stretching

I definitely needed to take today off so I could regroup and refocus. The origin of my right hamstring is a little inflamed, as it has been since about January. It's something that seems to always be an issue but never a problem. Tomorrow I am going to do a little bit of testing (slj, stj and maybe five bounds). I'm hopefully also going to be feeling up for a couple nine step approaches to prepare for the upcoming meet.

Today was kind of a leftover day, I was pretty sore from yesterday's plyos so I was pretty much useless on the track. I was going to run some 100m before I went into the usual core routine but the weather wasn't nice enough to go outside and I was physically feeling up to running on the dalplex track. Today is the first day cycled off of creatine so I'm expecting to lose a couple pounds between now and the meet next Saturday. The second mesocycle of the season is now complete, nine more weeks until nationals. I'm really not feeling like a triple jumper right now, I'm heavy and beat up. It's time to slim down and become explosive.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Front throws 3x5@6kg
Back throws 3x5@6kg
Hammer releases 1x5@6kg (Each side)
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball throws 1x10@6kg
Inverted leg raises 3x8
TwistIng inverted leg raises 3x8
Oblique crunches 3x10@65lb's
Incline leg-raises 3x10
Abdominal pull-downs 3x10@170lb's, 2x10@180lb's, 1x5@190lb's, 1x5@200lb's
Seated twists 3x10@35lb's
Twisting incline leg-raises 3x10
Incline dumbbell press 3x5@65lb's
Static stretching

Well today was alright, it didn't start off well but it ended all right. The plan was to do a lot of jumping complexes, LLLRLR, LLRLR, but I was feeling really flat at the track. I started off with standing long jump and started to get frustrated when I could barely get over 3.00m but I shouldn't have even been pulling the tape, I was just doing them for the plyo benefit/to warm-up. I then went to standing triple jump and that went even worst. Again I shouldn't have been measuring them--it's discouraging to measure during a plyo workout since it's mid-week, I'm pretty run down and my weight is still up (168.6lb's this morning). I will be testing both on Sunday.
Weights weren't too bad, I tied my power-clean pb and I think if I went straight to 250lb's I would have pb'd but the set at 245lb's took a lot out of me. It's definitely better than the last couple of weeks though.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Ankle hops 3x10
Twisting hops 3x10
Left hops 3x10
Right hops 3x10
LLRR 3x10
Low bounding 3x10
Standing long jump x5
Standing triple jump x5 (very flat)
LLLRLR x3 (felt really bad, flat)
Depth jumps 3x5
Single-legged depth jumps 2x5 (Each side)
Five step bounds 5x5
Weights--
Power-cleans 1x3@225lb's, 1x3@235lb's, 1x3@245lb's, 1x3@250lb's (oox), 1x3@225lb's (tired)
Jerks 2x3@155lb's, 1x3@165lb's
Bent-over rows 3x8@60lb's
Light stretching (quads/hamstrings)

Really more of a shakeout day then anything. I was going to do more but I was feeling flat and didn't want to push things. Better to save it for tomorrow.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Walking arm drives 3x10
Jogging arm drives 3x5
3x150m@80%
Low bounding 3x5
Static stretching

I felt good at the track but really bad in the weight room. Since I've stopped squatting twice a week/lost a couple pounds squatting has been a struggle. Could barely squat 20lb's under my pb.
   On the track I felt pretty good, I started off with some 20m's and then two sets of runways. My takeoff still needs work but I think am started to run through the board more without slowing down. Still work to be done.

TODAY'S WORKOUT
400m jog
Dynamic mobility
2x3x20m (Static start)
Runways 1x3
Runways with hop 1x3
Weights--
Squats 1x5@275lb's, 1x5@305lb's, 1x5@315lb's, 1x5@315lb's (oooox)
Romanian Deadlifts 3x8@205lb's
Pull-ups 3x5@20lb's

It's funny, I felt pretty flat when I first went to the gym but by the time I left I was feeling good--I was tired but I felt good. Today was the last day that the gym will be open at a sporadic time, I wasn't able to start my workout until 7:00pm and I'm just now on my way home at 9:30pm. I switched up the core routine a little bit to avoid boredom and to change the stimulus.
The weather is... Iffy for tomorrow, my original plan was to go to the track in the morning and get in a solid speed workout--focusing on runways mostly--and then kill the last set of five squats I'll be doing all season, I'm dropping down to threes the week after. But if it's raining excessively hard I'll have to do the workout in the Dalplex.

TODAY'S WORKOUT
600m jog
Light skips
Leg swings
Front med-ball throws 2x5@6kg
Standing twists 1x10@6kg (Each side)
Sitting twists 1x10@6kg (Each side)
Lunge-position twists 1x10@6kg (Each side)
Kneeling twists 1x10@6kg (Each side)
Abdominal pull-downs 3x10@170lb's, 2x5@180lb's, 1x5@190lb's, 1x5@200lb's
Hanging leg-raises 3x8 (feet over bar)
Oblique crunches 3x10@65lb's
Incline leg-raises 3x10
Twisting Hanging leg raises 3x8 (feet over bar)
Seated twists 3x10@22lb's
Cool down on bike
20 minutes of mobility (focusing on hips and core)