1/20 At KC. Mollie and Kasey warmed up and lifted 2x3x200 deadlifts with bounding, elevated push ups. A stride with jog back, a pickup with walk back and a short accel. A few 4- and 6-step power hurdles, working lower to higher heights to get the entry step correct. Some of those were oppo. Kasey dropped out with shin pain. Mollie continued with multiple H1 reps from blocks, working on her entry step off the 8-step block start. While able to get some of the lowest hurdles with a good shin angle and footstrike, the 30s led her to reach a bit -- even though she was beyond the takeoff point.
1/21 At KC. Jerome, Mike, Brad, Mollie, Madeline, Alex, Jana, Annika did 3x jump circuit: 5x ramp jumps, 5x ea single leg medball ups, 5x 1/2 circle run with rim jump, 5x ea single leg box jumps, 5x double leg jumps (optional weight), 10x lunge jumps, 5x 3-step circle jumps, 10x ea single leg stair hops. Looked at some video from Saturday's meet.
1/22 At KC. Brad, Joe, Annika and Nathalie trained. Jana had shin issues. Mollie trained on Monday. Zuzka moved to sprint group. Kasey also has shin issues and may need to go low/no impact for a while. Loosened up with circles, rolling and swings. Strength series included deadlifts (NO 200, AH/JH 180, JB/BL 290), 20x Russian box jumps, 10x elevated pushups, 2x6 hurdle walkovers. Hurdling included some 4-step power hurdles, 1H and 2H block starts (women), 2H block starts (men), 4H (-3" -2(m) -3(w). Annika made some nice gains, attacking hurdles better and carrying more speed through H1. Nathalie was good on her 3s and consistent throughout. Joe worked the trail leg pull through but had some bending issues out of blocks and into hurdles. We will continue to work on a more upright posture to attack the hurdle. Brad's lead leg was getting down quicker and everything smoother and more consistent. Best H1 times: Nathalie 2.23, Annika 2.41, Joe 2.11, Brad 2.24.
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