Week 6 workouts

12/8 KC. Joe, Matt, Spencer, Chris, Jessica and Desarae were in the house. Warm up included joint mobility, swings and cycles, skips. Strength work included 2x4 deadlifts (340 for Matt and Spencer, 290 for Joe, 260 for Chris and 220 for Jessica and Desarae), 20x Russian boxes and 10x push ups. Jog to stride, stride to sprint, accel. 1/2-space 3-step, working on pushing into hurdle with head/shoulders in an effort to "get on top" of hurdle and put downward pressure on lead leg to get off the hurdle quicker and accelerate. Falling starts over one hurdle at increasing heights. 3x2H block starts and 2x3H block starts. Women worked at regular height and spacing, 4 stepping. Men worked at regular height and in less than a foot. Reps got better as things went along. Timed H1 start on the 2H reps. Bests: Matt 2.16, Joe 2.14, Chris 2.25, Spencer 2.23, Desarae and Jessica 2.21. Did some hand timing on the 3H reps. Matt mid-1.3s, Joe 1.1s, Spencer mid-1.3s, Chris low-1.3s, Jessica mid-1.4s, Desarae near 1.9. Calf stretch and foam rolling ended a good night.

12/9 KC. Jerome, Spencer, Alex, Kasey and Madeline did some jump rope warm up, flexibility series, takeoff skips, circle runs, rim jumps, turn tuck jumps, pit arches, backovers, 6-step jumps, run throughs, opening height jumps and a few more about 2 inches higher. Madeline and Kasey cleared bars at 4-5 before departing for PV and class, respectively. Alex had time to go higher, making 4-7. Spencer made some significant improvements and repeatedly made 5-5 before going to PV. Jerome cleared 6-4. Jerome and Alex did medball throws, single leg hip thrusts, walking lunges and 20-10-10 jump rope. Foam rolling. Efficient, effective workout with good performance.

12/11 KC. Circles, swings (side), cycles (lead/trail), skips (A-back-B-back-carioca), 10x squat jax. 3 to 4 deadlifts at same weight as Monday. 20x Russian box. 10x push up. 2 sets. 10x3H at relative spacing. Kettlebell -- 10-step lunge walk (pass through), 10 left and 10 right hip thrust (one foot up on box with kb held with both hands at waist level). 5x jump squat (kb in each hand). Rolling/Stretching.