4/7 At VF/KC. Loosened up outdoors on soccer field with a jog, circles and swings. 2x hurdle extensive tempo runs, running hurdles on long sides and walking short sides on soccer field. Early shift did a shuttle-style relay with a mix of sprints, hurdles, hops, crab walk, bear walk, etc. Later shifts did 2 sets of Springbok dumbbell lifts. On hand: Logan, Joe, Brian, Nathalie, Kasey, Holly and Annika. Missing: Nate and Mike. Jana was excused.
4/8 At KC. An individualized workout that included about 10 full jumps at challenging heights. Some did some drill work to work on some improvements, others just did RTs, scissors and fulls. Alex, Mollie, Madeline and Holly jumped early, with Holly focusing on some basics, Alex on knee to bar and Mollie on holding the top a bit longer. Mollie made a 4-8 jump. Alex 4-6. Madeline made 4-6 repeatedly. Holly jumped at 4-4. Jerome, Mike and Brad jumped later, at 6-5, 5-10 and 5-3, respectively. Holly marks: 12 / green line / 50. Madeline: 8 / 24-6 / 52.
4/9 At MU. 400H/HH group was over at windy MU under sunny skies with temps in upper 50s. Some jogged to MU. Others loosened up and then did a 50m stride followed by 2x50m pickups. Everyone joined in for some progressive up and backs over a low, going 2x10-, 20-, 30-yards. 400 group then did 2x6 at race pace with 16 min recovery and followed that with 3x5H oppos (7-yd spacing) with a cruise into a random hurdle and down to endline with a walkback recovery. HH group started with 3x3H (1st rep -3"). 2x6H speedbuilder (ended at -2). 1x10H (zone 1 -1, 2 -2, 3 -3). Brad did some extra speedbuilders while the rest of the HH group did 1x6 400H and 2x5 oppo + random on turf. Stretched.
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