TJ (10 step, low speed approach, 3 attempts only) Foul (big), 43'3 1/4" (stutter step), Foul (big)
bodyweight 179 lbs.
notes: not happy with the results. things to improve upon for 55m…timed warm-up poorly and hadn't recovered and settled/relaxed by the time they called us to the blocks, hurried warm-up, no accels as primer, blocks were spiked to ground and bunched to the line, disallowing normal settings (should have removed spike and had someone stand on them. things to improve upon for the TJ…won't have to test it out w/ TJ's day before meet, will solidify short approaches, too, in order to eliminate stutter stepping. 43'3 1/4" jump also left from a foot behind the board. rounds 1 and 3 fouls were big, though, and I was deep into the pit. very elastic and loose, but knee hurt after the first jump. I will start to get after it more next time w/ more speed.
***week 23, 2nd week of pre-comp***
warm-up C w/ TJ phase rehearsal 25 min.
2x4x50m upright sled pulls w/ med/light weight first set & light weight 2nd set (easy build pace, sporatic & enjoyable recovery)
4 x DL SLJ w/ 8 lb. weight vest
4 x each leg SL SLJ w/ 8 lb. weight vest (2 reps stationary start, 2 reps 1 step momentum builder each leg)
2×10 split squat jumps w/ 8 lb. weight vest
2×10 alt. leg step-up jumps w/ 8 lb. weight vest
1 x 10 pogos for height w/ stiff legged plantarflexion landing & reset (single responsed, not consecutive)
several sledge hammer whacks (8 & 12 lb sledges) @ sandbag on pedestal from sandpit stand
some DL hops over sandbag on pedestal from sandpit w/ stiff legged sandpit landing
more sledge whacks
cool-down/dynamic & static stretching 12 min.
notes: the plan is to go Mondays w/ resisted runs/resisted plyos/speed-strength/breaking inertia, etc, Tuesdays w/ box jumps/combination jumps/bounding to sandpit for technical development, Wednesdays w/ pure speed/approaches/first phase passing, Thursdays warm-up/stretching/maybe some hurdle mobility and core work, Friday off, Sat compete (3 jumps only), Sun TJ technical session w/ Kangaroo Track club. The idea is a shift on the spectrum throughout the week from speed-strength to pure speed, 2 days of recovery which has always done my body good, and then explode. all sessions are brief and relatively intense. should be a good stew for me, allowing for full recovery mentally and physically, so as to allow my speed to play out. fun workout today. the best was whaling on that sandbag w/ the sledges (thanks wsgeneral :thumbup:) my training mate's foot got tripped up on it, as he failed to make clearance on his hop over, and he tumbled face first to the other side. he got pissed at it, so we whaled on it some more.