One more month down, and I think that it was a successful one. It's really hard to predict the future but I think I'm moving in the right direction. I'm not as fast as I would like but I'm getting better, I got my 30m down to 4.27s today and I think if I can get it under 4.20s that would be huge for me--that's still not exactly "ripping up the track" but I don't have to be a 6.60s 60m runner I just need to keep beating myself. I also pb'd in my vertical jump so all in all not a bad day.

TODAY'S WORKOUT
600m jog
5 minute bike ride
Warm-up
Dynamic mobility
Accelerations 6x30m (Best 4.27s, mean 4.323s)
Hang snatch 5x3@125lb's FAST
Vertical jump x5 (34.2 inches)
Depth jumps 3x10 (24 inch box, 30 inch hurdle) (Average: 0.180s)
Light stretching

Today was a really easy day, I rode on the stationary for 20 minutes with hardly any resistance then stretched and did some very light mobility. Felt a little flat all day but hoping that tomorrow I feel ready to go.

TODAY'S WORKOUT
20 minute bike ride (Light)
Static stretching
Myofascial

So I felt a lot better today than I was expecting, my ground contact times were way down (as in better) I will probably move up to a 24 inch box next time (I was at around 21 inches right now). I felt a little flat throughout the day from yesterday's speed but after taking a nap in the afternoon I felt a lot better. After taking tomorrow to rest up I'm expecting some fast times (relative to my usual) on Sunday.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (0.176s average ground contact)
Step-ups 3x8@125lb's
Hip thrusts 3x8@245lb's
Glute-ham raises (Slow) 3x8
Reverse hypers 3x12
Decline leg raises 3x10
Oblique crunches 3x10@65lb's
Physio exercises
Light stretching

I felt better today than I had for the last few sessions, I felt a little more springy while running and set a new 30m pb but to be honest I still wasn't feeling as good as I have in the past. If I can feel like I did last Sunday again this Sunday then I thing I'll see some big improvements.
   Depth jump contact time got better compared to last time and hang-snatches felt good so I can't complain I suppose.

TODAY'S WORKOUT
10 minute bike ride
Dynamic mobility
Warm-up
Accelerations 6x30m (-,4.33s, 4.34s, 4.32s, 4.28s (pb), 4.31s)
Hang snatch 5x3@125lb's FAST
Depth jump (18 inch box+35lb rubber plate, 30 inch hurdle) (Average contact time: 0.181s)
Light stretching

Today was an easy day, felt kind of tired and rundown so trying to regain top form for tomorrow. I got about 9 hours sleep last night but still feel tired, hopefully another 9 or so tonight will do me a world of good.

TODAY'S WORKOUT
15 minute bike ride
Abductor general strength
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's
Static stretching
Myofascial

I definitely didn't feel as good today as I did on Sunday. I felt really flat and run down for some reason--I'm not really sure why considering I slept well last night but at least tomorrow is a recovery day. My 30m time is still done from what it was but hopefully I will show signs of adaption soon and start to drop down. Depth jump contact times were also up a bit but I raised the height of the hurdle and the height of the box so it makes since.
   Snatch was agonizing, I pulled a small little muscle in my shoulder yesterday and it killed to lift my arm above my head. I got through it and the bar speed was decent but I nearly screamed more than once.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Light strides
Accelerations 6x30m (4.45s, 4.43s, 4.37s, 4.44s, 4.44s, 4.43s) (Mean: 4.43s)
Hang snatch 5x3@125lb's
Depth jumps 3x10 (18 inch box+35lb rubber plate, 30 inch hurdle) (Mean ground contact: 0.186s)
Static stretching

Today felt pretty good, nothing too strenuous and just some general strength. There were moments today though that I caught myself thinking "Wow, I feel really good today--refreshed" so I hope the feeling lasts tomorrow as well!

TODAY'S WORKOUT
10 minute bike ride
Light stretching