12/17 At KC. Guest coach Brian Main led the group. Ramp jumps as part of jump circuit predominated.
12/19 At KC. Kasey, Nathalie, Mollie, Annika, Jana and Joe trained together. Circles, swings, over/unders, deadlifts (150-170)(Joe: 185 straight bar), line hops, elevated pushups and walkovers (2 sets). Square up and run-off drills. 6-step power hurdles. Block starts (27-30-33) (Joe: 33-36-39), 2x each height. Worked some on blocks but also on good mechanics from drills -- squared up, on ball of foot, aligned over hurdle mark, trail leg pull through. Box exercises -- bridge, thrust, alt jumps, step ups (2x10). Quality is getting better and more consistent on hurdles. Three-step work after break.
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