3/11 At Kern Center. Brad, Nate, Kasey and Nathalie warmed up and then did 4x3H extended 5-step (2x oppo). 5x2H (33/39bl) -- Kasey worked on alignment and getting the lead leg down; Nathalie worked on maintaining her forward lean off the hurdle and getting a consistent attack into and off of H1. Kasey and Nathalie started off running splits in mid-1.4s and ran a couple as fast as mid-1.3s. Nate struggled to get a consistent 8-4 rhythm and to cycle rather than lift the lead leg as well as to get the trail leg out to the side. Similarly, Brad was flipping the lead foot out and around, and he was pulling the trail leg under rather than out and around. Brad did start making progress on getting the lead leg down and keeping knee drive going rather than reaching between hurdles. The group ended with 3x4 up/back (30 -- regular out and -1 going back). Lifted: 6x push presses, 6x pedal, 6x squat jumps, 6x step up, 6x speed jerks, 6x single squat jumps.
3/12 At Kern Center. Kasey, Alex, Nate, Jerome, Carson warmed up with flexibility series, pit bridges, backovers, 4-step jumps, 5 run throughs and then 10 jumps with women starting at 4-2 and men at 5-4 and then going up 2 on makes and down 1 on misses. Kasey had makes at 4-1 4-2 and 4-4. Alex had makes at 4-1 4-2 4-2 4-3. Carson had makes at 5-4 5-4 5-6 5-8 5-10. Mike at 5-3 5-4 5-5 5-7 5-7. Nate at 5-4 5-6 5-8 5-10 5-11 6-1 6-2. Jerome at 5-4 5-6 5-8 5-10 6-0 6-2 6-2 6-4. Jerome had 4 PRs, including the highest jump ever in the Kern Center.
3/13 At Kern Center. Joe warmed up and then lifted 3x260 and 4x260 with box jumps and elevated push ups. 3x4 5-step (39/42). 12x2H. Shot some video as we worked on many technical issues -- entry position, angle and extension into hurdle, lower arm carry with arms closer to body, lead leg extension and cut down, trail leg pull through and keeping hips and shoulders square. Made progress on several fronts. Some reps were very good -- and most were better than shown during indoor season.
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