11/05 At KC. Briel, Kasey and Kelly did warm up: circles, jog, swings, strides, hurdle walkovers and over/unders. Strength: 2x5 deadlifts (170), 2x5 squat jumps, 2x10 elevated pushups. Hurdles: cycling, drive, step ups, trails, leads, in place, walkover, slowlow. Worked on knee drive and head first entries. Next 1-step drill, 1/2-space drill. Shin exercises. Stretching.
11/07 At KC. Mike and Andrew did standard warm up and lifting (2x5x260 deadlifts, 2x5 squat jumps, 2x10 elevated push ups). Worked some mechanics with cycling, wall drive, step ups, trail and lead legs, walkovers and slowlows -- emphasizing head first entries. Next, 3-pt starts over H1 (27-36). Then, 5x4H 1-stp, 1/2-space, 5-step. Did a couple reps of each drill with oppo. Did 10x hip bridges, shin exercises, stretching and rolling. For first night on hurdles, things looked good at times -- though understandably inconsistent. Kasey came in for the late shift and trained with some of the high schoolers. Lifted, drilled and did accelerations and then multiple reps over H1, working on getting a consistent 8-step rhythm with left leg lead. Trail leg got a little loose at times. Ran a best fly sprint of 1.12 (7.59 mps).
11/08 At KC. Kelly did standard warm up and lifting. Did some wall drills and then some bag kicks. Did lots of walkovers and jogovers. Then, 1/2-space 3-steps. Next, multiple reps over 22s and then 27s, working on 8-step pattern, takeoff point and lead leg cut down. For only the second day ever on hurdles, progress was rapid. Later, Logan came in to train with high school group, doing standard warm up, some wall drills and lots of slowlow up/backs. Worked entry position (head first), knee drive and a few other aspects to improve hurdling efficiency. Did 3x fly sprints, posting a best of 8.96 mps -- in trainers. Finished with some hip bridges and foam rolling.
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