Another month down... Today was very light, my legs were feeling pretty heavy most of the day but after shaking out in the evening I started to feel better. I don't seem to have any injuries at the moment so as long as I relax I should be in peak form.
Tomorrow I'm going to do runways (probably just 4-5) then light, low volume weights. The final three days before the meet will be off, low volume but high intensity, extremely light.

TODAY'S WORKOUT
Light bike ride
Incline leg-raises 3x10
Hanging leg raises 3x8
Oblique crunches 3x10@65lb's (Each side)
Abdominal pull-downs 3x10@170lb's
Seated twists 3x10@33lb's (Each side)
Evening--
400m jog
Dynamic mobility
Static stretching
Myofascial release

I felt pretty flat while warming up but I started to feel to feel better the longer I was at the track and by the time I started to jump I felt good. Everything seems to be in order, I'm injury free and I feel light and fast now that I have de-loaded the workload. I'm expecting to feel even better as the week goes on.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Warm-up Bounds 2x3, 3x5
Nine step triple jump  x4
Cool down
Weights--
Squats 4x3@185lb's (FAST)
Explosive Bench-press 4x3@95lb's (FAST)
Static stretching

My legs still aren't fully recovered but I'm feeling better than I did yesterday, I feel like I will be good to go for tomorrow but I want to make sure that I keep the volume low all week. I don't won't to find mid-week that I'm starting to feel run into the ground. One week until the season's over..

TODAY'S WORKOUT
Static stretching

I'm feeling pretty flat, I could definitely use some time to recover. I just did some light strides/stretching this morning and tomorrow will be off completely. I'm glad I don't have to jump today, I would be lucky to jump 10.00m but I'm feeling like once I recover I'll be competition ready.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
2x3x100m strides on grass
Static stretching

I felt really flat today, surprisingly so. The fact that it was drizzly didn't help either. I cut the speed work short, I didn't feel like I was getting much out of it since I wasn't working at 100% capacity. Weights were alright, I caught 235lb's easily and could have went higher. When I went back down to 185lb's to work on explosiveness I found the bar was flying up.
   Now I really start de-loading, tomorrow I'm just doing light strides on grass if the weather is good and on track if it's not. Sunday I will take off completely.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Starts 3x20m
Flying 10m x3
Weights--
Hang cleans 2x2@225lb's, 1x2@235lb's, 2x3@185lb's
Jerks 3x3@155lb's
Light stretching

Wow, I felt very flat today. I even had to sleep for an extra in the afternoon. Yesterday took a lot out of me but hopefully I'll be able to handle a full workload tomorrow before deloading for the meet, I am planning on doing some top end speed work and doing some maintenance work in the weight room.

TODAY'S WORKOUT
Morning--
Light bike ride
Incline leg raises 3x10
Hanging leg raises 3x8
Standing med-ball twists 1x10@6kg (Each side)
Sitting med-ball twists 1x10@6kg (Each side)
Lunge-position med-ball twists  1x10@6kg (Each side)
Abdominal pull-downs 3x10@170lb's
Seated twists 3x10@33lb's
Twisting incline leg-raises 3x10

Evening--
400m jog
Warm-up
Dynamic mobility
30 minutes of hurdle mobility
Light stretching

Today was a very good day, I felt quick on the runway and my body feels the way it should. I have been in a very negative state of mind lately but I think the meet the week after next will go very well. I'm feeling as quick as ever and powerful too. None of the little injuries that have been bugging me seem to be an issue either.

TODAY'S WORKOUT
400m jog
Warm-up
Dynamic mobility
Runways x5
Max bounds 2x5
4 hops and jump x1 (Each side)
Cool-down

Evening--
Light bike ride
Squats (Fast) 6x3@185lb's
Explosive bench 5x2@95lb's