Today was a pretty relaxed recovery day, some light strides follow by about an hour of light stretching/ myofascial release. There is one more month until nationals and two weeks until I open the season--I am excited to see how I open. I have been feeling good so far this week, better than I have in a while.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Warm-up
Strides 2x5x100m@70%
Static stretching
Myofascial release

Today was a cold, rainy day but I improvised and went to the Dalplex. I may not have got done what I wanted to but I still got a pretty good workout in--I did top end speed for the first time in a long time and it felt really good. I'm feeling much faster than I was expecting so I'm looking forward to seeing how it translates to the runway.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Flying 25m x5
Runways x4
Bounds 5x5
Weights--
Squats 2x3@315lb's, 1x3@335lb's, 3x3@267(fast)
Explosive bench press 7x2@111lb's
Romanian deadlifts 2x5@225lb's, 1x5@245lb's

I felt a little flat, I went to the gym in the morning today. It was my first time running on the new surface at the Dalplex--it was really nice, I vast improvement over the old one. I felt good by the end of practice though--I have been cutting my carbs recently in hopes of re-tuning my body. I have reactive hypoglycemia so I have trouble with carbs, it's been worse recently so I am hoping this will straighten things out. I still haven't adjusted yet but I'm on the way.
I did 45 minutes of myofascial release this evening as well.

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
Front throws 2x5@6kg
Back throws 2x5@6kg
Hammer throws 1x5@6kg (Each side)
Standing twists 1x10@6kg
Sitting twists 1x10@6kg
Lunge-position twists 1x10@6kg
Incline leg raises 3x10
Leg raises 3x10@20lb's
Oblique crunches 3x10@6kg
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Hanging leg raises (Shin to bar) 3x8
Seated twists 3x10@33lb's
Seated crunches 3x10@4kg
Static Stretching
Myofascial release

Evening
Myofascial release

I felt like I should do something today even though it was my day off, I ended up doing some light strides then rolling out my legs. I feel like I'm headed in the right direction for this season. I really want to open with something over 14.30 in three weeks. I know that I'm physically able, it's just a matter of getting it done. I want 14.50m at seniors, I think that is very reasonable. I know I'm number chasing but these are very realistic goals.

I didn't get the results I was looking for today during testing but I guess it wasn't the best timing--at the end of the week when I'm feeling flat. I didn't feel like I was a t my best. I still haven't tapered off any significant weight either and it was kind of a cold, foggy morning. I'm going to test one more time before I compete, hopefully at 159lb's or so and deloaded in the weight-room.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Standing long jump x5 (3.20m)
Standing triple jump x5 (9.30m)
Standing five bounds X5 (15.40m)
Five step five bounds x3 (18.40m)
Depth jumps 3x5
Weights--
Hang Snatch 5x2@155lb's
Jump squats 10x2@115lb's
Static stretching

Some days are harder to get through then others, I'm feeling pretty run down after a hard week--between work and training. I was feeling really flat and lethargic and ended up struggling to finish, even though it was such a short workout. It would have been really easy to quit and just cut it short but time is going to pass either way and two hours later when I'm looking back I would much rather think "that was tough but I feel good now" opposed to "wow I feel fat and lazy." Tomorrow I'm going to finish off with some testing then take it easy Sunday.

TODAY'S WORKOUT
400m jog
Warm-up
Light strides
Front throws 2x5@6kg
Back throws 2x5@6kg
Hammer throws 2x5@6kg
Leg raises 3x10@20lb's
Incline leg raises 3x10
Oblique crunches 3x10@65lb's (Each side)
Abdominal crunches 3x10@180lb's
Standing med-ball twists 1x10@6kg
Sitting med-ball twists 1x10@6kg
Lunge-position med-ball twists 1x10@6kg
Seated twists 3x10@33lb's
Hanging leg-raises 3x8
Twisting leg-raises 3x10
Static stretching

I felt pretty good today, another morning workout and first time doing real speed in a while. I filmed the last ten meters of the flying 25m's so I'll go over that tomorrow since I won't be getting home from work until 11pm tonight.
In the weight-room nothing special, should have had 245lb's clean but for some reason I was feeling flat and cut it ATG, not a power clean at all.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Flying 25m x3
Runways 2x3 (Last three with a take off)
Weights--
Hang cleans 1x2@225lb's, 2x2@235lb's (ox, oo), 2x2@245lb's (ox, oo)
Jerks 3x3@165lb's