Monday
Warm up: Circles, swings, skips, strides
Lifting: 2x hurdle walkovers and over/unders; 2x 3x same weight as last time, 10x tuck jumps, 10x elevated push ups.
Drills: 4x3H 5-step (30s on blue marks). One rep on opposite leg.
Hurdles: 1x1H (30) falling start; 1x2H (30 -3) 3 point; 3x1H (30) blocks; 3x2H (30 -2) blocks. Briel 4-step, Kasey 3-step these.
Box exercises: 10x bridge, 10x each leg thrust, 10x squat, 10x each leg step up, 20x switch jumps.
Recovery: rolling, stretching, ice, etc.
Tuesday
Warm up: Circles, swings, takeoff skips, jump turns, strides, 3-point line runs, archbacks, backovers.
Short approach jumps: Pay attention to plant angle. 5x with bungee bar.
Runthroughs: 5x -- work on hitting mid-mark, maintaining lean through curve.
Full jumps: 3x at -6 best height; if you made 2 or more bars at -6, go up 2, if not, go down 2 and do 3x; optional 3 jumps at height of choice.
Recovery: rolling, stretching, ice, etc.
Wednesday
Warm up: Circles, swings, skips, strides
Lifting: 2x hurdle walkovers and over/unders; 2x 4x same weight as last time, 10x tuck jumps, 10x elevated push ups.
Drills: 5x4H 1-step (30s 8' apart); 3x3H 5-step (39s blue marks+base--1 base on H2 and 2 on H3).
Hurdles: 1x1H (39) fall start; 1x2H (39 -1) 3-pt; 3xH1 (42) blks; 3x3H (42) -1 for H2, -2 for H3) blks.
Box exercises: 10x bridge, 10x ea. leg thrust, 10x squat, 10x ea. leg step up, 20x switch jumps.
Recovery: rolling, stretching, ice, etc.
12/20 At Kern Center. Joe, Jon and Logan trained for 400H. Kept it fairly light and in trainers because of high intensity the previous day. Warmed up, did some hurdle drills with both left and right lead legs and then optimal hurdles -- quick run with hurdles at 27" and 35m (-2) between, working on a fast 3 steps into hurdle and fast 3 off the hurdle in an effort to minimize speed losses. Did 5 reps. Finished with 5x4H oppo on 7.5y spacing with 3-step at 30. Stretching and rolling.
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