3/07 Kevin did 3 warm up exercises then 2x620 and 3x580 deadlifts with box jumps after sets and leg swings between sets. Did one set of hurdle mobility drills, 2 sets of 3 hurdle drills, a pickup, 3x2H, 2x3H. Eric came in later and did a warm up followed by 2 sets of 3 hurdle drills and 5x4H up and back (42 8.5 / 39 8.3). Roll and stretch. Mike lifted the new strength series and ran ins/outs.
3/08 Good day of high jumping. Some nice consistency on approach and really hitting the plant with some authority and going vertical. Even some good inversion on the layouts at times. Nice to have Carol back with us.
3/09 Emily, Karly and Mollie did a warm up, 3 sets of 3 different hurdle drills, then 5x4H up and back (30 -- 8.5 -3 / 8.5 -4). Technically, mostly sound, even in later reps and hurdles. Mollie drifted in and out of 4-stepping at times, Emily dropped the trail knee a few times, but arms, alignment and everything was good. Good quick workout that accomplished what we wanted to get some volume and hurdle conditioning. Tom did 10x3H at relative spacing on his own earlier in the day. Arthur worked late on his 3-stepping over 36s, which went very well. Arthur, Tom and Alex will do some ongoing hurdle work in preparation for the North Park Relays.
3/10 Carol and Eric warmed up, did hurdle mobility or drills and then 10x3H at 17-step relative spacing (30/33, respectively). Carol made a few and added a step on the others. Need to gain some confidence on taking off 5 to 6 feet out. Eric easily did all the reps. Worked on running relaxed and in rhythm. Stretched.
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