Wow... It' funny how quickly you can go from feeling awesome to feeling like garbage. Definitely feeling the effects of yesterday\s session. I'm stiff, uncoordinated and tired. Good thing today was just a recovery day. I tried to get some blood flow as well as try to regain some mobility.

The Good

• Mentally just wanted to lie in bed all day but stayed focused and got myself to the gym
• Knee feels pretty good

Today went fairly well, I got a lot done. Of course everything didn’t go exactly according to plan but I still put up “acceptable” numbers which I can move on from proud of what I did today and sure that I put another cog in the wheel.
   Runways were slow, to be expected until I really start focusing on speed. My fastest runways were 1.15s over the last 10m which translates to 8.74m/s. I’m never going to be a speed jumper so if I can consistently get my last 10m speed to 9.00m/s+ this summer I will be absolutely ecstatic. My 16 step runway was feeling “off”, I wasn’t able to drive well because I was starting on my less coordinated leg. On my last runway I moved back to 17 steps and it felt a lot more natural. I ties my daily best on that run and I even felt like I slowed down a little before the board.
   Squats were alright, another 5lb pb. Just missed 360lb’ for three. I would have got it if I didn’t do 355lb’s beforehand. I’m going to go 350lb-360lb’s next week to get it.

The Good

• Squat pb 
•  Made a positive adjustment on the runway 
•  I’m starting to get back into the triple jump rhythm now that a lot of the work is more specific 

The Bad 

Sunday April 28 2013—surprisingly my knee felt fine today… I may even say that it felt “good” assuming that the definition of good is lack of ailment. I’m really hoping this means my injury is in its dwindling days, it definitely feels like it is almost back to full capacity as long as I don’t re-injure it…

The Good

• The knee didn’t hurt, still felt pretty energetic today even after yesterday’s jumping session/weights 
• · Feel like I’m going to have a really good session tomorrow 

The Bad

• Was still busy moving into my new apartment so I didn’t have time to do an evening mobility session 
•  Some mild ankle discomfort 
• Tight left hip 

TODAY’S WORKOUT
800m jog
Warm-up
Dynamic mobility
30 minutes hurdle mobility
12x80m strides
Mobility

Tomorrow

Today was the first day in a long time that I felt like a triple jumper. The knee was iffy but after really trying to buy some slack in the tendon pre-workout I was able to get a pretty decent session in. Bounds were feeling really good but I was going from a 13m board so by the last set I ran out of room on the fourth bound. I wanted to be able to do some five step approaches so I only did 4 sets of bounds (first one very light) but I'm looking forward to really revisiting them on Wednesday.
   Felt good in the weight room too, thinks seem to be starting to come together. My jump distances were anything to brag bout but considering how little jumping I've been doing I'll take it for now!

The Good

• Was able to get through the workout and had a really good jumping session
• Bounding felt good, some postural issues need to be fixed but overall, good.

So my flying 25m's today... Not so quick to say the least. I think, right now I'm trying to do too much. I don't think, for me at least, working on top speed while still lifting heavy is a good idea so I'm going to drop the speed work for the next three weeks while I replace it with runways. My thinking is that runways will help maintain speed but also have a technical component that I can work on if my nervous system is not up to snuff.
   My focus today was... questionable at best--I'm ashamed to admit that my mind was adrift this morning, as well I didn't get a very good nights sleep which I think was definitely taking a mental toll on me. No matter, I did get refocused in the evening and got repeat sets at 165lb's for my power snatch with no misses so I think I'm going to be able to easily get 170lb's and maybe even 175lb's next week. I do need to work on my footwork however...

The Good

• No misses while snatches, definitely more explosive than last week
• Fixed up training plans for next three weeks

TODAY'S WORKOUT
600m jog
Warm-up
Dynamic mobility
4x flying 25m (I would rather not give the times... 2.92s, 2.88s, 2.87s, 2.90s)

Afternoon--
Warm-up
Power-snatch 3x2@160lb's, 2x2@165lb's
Clean pulls 4x2@260lb's
ATG Front squats 2x3@245lb's, 2x3@255lb's
Mobility

I was debating all morning if I should do my workout outdoors in the pit (and rain) or indoors with no pit. On my way to the CGC (indoors) it started to pour. I don't regret my decision. My knee was better than I was expecting but to be honest I still only got a fraction of the work I wanted to in. I did bounds but when I went up to repeat take offs I felt the knee a little so I caught the workout short. Still, I'm definitely heading in the right direction and looking forward to some sun on Saturday... And (knock on wood) a lengthy jumping session. The big think I accomplished today was I really found some things I need to work on and I was able to make a pretty specific itinerary of what I want to do on Saturday.

The Good

• Knee was better than it has been, was able to get in bounds without pain (though still felt risky)
• Really narrowed down what I want to focus on and hoping to expand on today's small session.