Week 10 workouts

1/5 KC. School was back in session and Joe, Matt, Spencer, Chris, Kasey, Desarae and Jessica were back for 400H training. After loosening up with joint circles, leg swings and cycles, the group did deadlifts (trap bar for me, straight bar for women) then box drive, push ups and post ups for 2 sets. Drill work included 5x4H 5-step (30), working on alignment and posture, and 4x4H 2-step (30w/33m). 3x8.5m flys. Bests: Kasey PR 7.73 meters per second, Desarae 7.59, Jessica 8.17, Joe 9.88, Matt 9.55, Spencer 8.59, Chris 9.24. 5x3H (30w/33m) at relative spacing for 15, 17 or 19 steps. Everyone hit the rhythm but Desarae, which is just a matter of improving the hurdling skill over time. Finished with a mini-circuit of jump rope (40 dbl, 10+10 sgl), lead and trail leg bands (10x ea), split squat jumps (5x). Foam rolling.

1/6 KC. Alex, Kasey, Jerome and Spencer rehearsed their meet warm up. After that, some crescent jumps and fulls around opening height. Didn't go higher as we worked on being a more conscious of getting up off the ground rather than getting across the bar. Everyone made some good adjustments and had some good jumps after a long break.

1/7 KC. Jessica and Desarae rehearsed meet warm up routine, which led into multiple starts over H1 to work out some issues with blocks and rhythm. Moved out to H2 and H3 after gaining some consistency with H1. 4x3H, taking split times. Bests: Jessica 1.40 and Des 1.65. Differential with the fly sprint times were .36 and .53, respectively. Lower the differential, the better the hurdling. Best ones we've tested in the Kern Center were around .20 differential. On a percentage basis, the better hurdlers convert in the 80 to 90% range. For Jess and Des, those numbers are at 75% and 68%, respectively. Because Jess and Des are 4-steppers, getting a better oppo will be the easiest way to reduce the differential and increasing the speed conversion percentage.

1/8 KC. Spencer, Chris, Joe and Matt worked high hurdles. Pre-race warm up rehearsal, then 3x3 against the clock. Bests: Spencer 1.38, Matt 1.38, Chris PR 1.42, Joe 1.2 (hand time). 3x2 tandem starts. Circuit: 2x 40-10-10-40 jump rope, 20x push up, 10x split squat jump, 4x4 hurdle hops.