11/26 At KC. Kasey and Briel warmed up, lifted 2x 5 deadlifts (Kasey 220, Briel 170), 4x box jumps, 10x mini push ups, 5x L+R step ups. Worked block starts next and then 2x 30m accels. Bests: Kasey 4.86, Briel 5.14. 5x1H starts (27, 30). 5x4H 5-step (30). 4 box exercises. Stretching and recovery on their own.
11/27 At KC. Practiced in two shifts. Both men and women did the same workout. Circles, swings, skips, strides, 1-step rotations, archback, backover, 3pt line runs, run throughs, short approach jumps, full jumps with bungee bar. Carson did some box drills, gym ball arches and stretches. Adjusted marks: Carson 14-6/26-6/53, Mike 14-6/23-6/52, Kasey 10/23-6/46, Alex 10/24-6/48.
11/28 At KC. Logan, Mike, Jonathon, Joe and Andrew trained together. Started with warm up and deadlifts -- most at 240; Joe at 170. Also did 5x depth jumps and 5x 5-count push ups. Did a couple practice starts and then 2x30m accels. Bests: Joe 3.89, Andrew 3.92, Logan 3.98, Mike 4.11, Jonathon 4.35. Next, 2x9.14m flys. Bests: Andrew .95 (9.62), Joe .97 (9.42), Jonathon 1.00 (9.14), Logan 1.03 (8.87), Mike 1.05 (8.70). Next, 5x1H and 5x2H. Took a few ht splits. Everyone had some in the 1.2s (most reps were at 39 -- 36 for Logan). Finished with 4 box exercises and stretches.
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