1/3 HJ. Worked on pre-meet warm up. After RTs, took a few short approach jumps, working on plant and layout. Took up to a dozen full approach jumps, beginning at starting height and then going up 2" on makes and down 1" on misses. Packed away pit and then did 3x10 step ups with 7k medball on each leg, working in some box drop jumps / hops.
1/4 Emily's warm up included pre-race prep: 3x3 33 xtended 5step; 1H (std), 2H (3pt -1), 3H (blk -1), 2H (blk R), 1H (blk). Then 4-3-2-1 (30 -1). Ended with 4x4 3step (30 -1). Targeted splits in 1.2 -1.25 ht range. All were in 1.2-1.28 range.
1/5 Jim, Tim and Aaron did pre-race prep similar to Emily's but not the up/backs. Jim's ht splits ranged from 1.29 to 1.39; Tim 1.23 to 1.33; Aaron 1.25 to 1.43 -- a bit uneven. Looking to make things more consistent toward the fast end of those ranges. Aaron ended with kettlebell lifts / box jumps. Jim and Tim will lift Friday. Foam roll.
1/6 Mike did the same workout, including up/backs. Ht splits on 42s were in mid- to high 1.2s. Splits on 39s were about the same, except for a particularly good one in 1.16, a much better attack. Ended with stretching/rolling.
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