Week 14 workouts

2/2 KC. Joe, Matt, Chris, Spencer, Kasey, Jessica, Desarae and Mikhail (and later Austen) trained for 400H. Warm up consisted of jump rope, swings/cycles, skips, stride, push ups, Focused tightly on technical issues. For most, getting hip displacement at take off -- leading with head, hand, knee; keeping the lead leg and trail leg moving. Started with some low 4-step power hurdles, working up to 33s. 5x3H relative spacing (7-step). 5x2H relative spacing (9-step). Kettlebell step ups, single leg deads, straddle squats, jump squats, hip thrusts. Band work: trail, lead, hip thrust, push ups. Stretch and roll.

2/3 KC. 100 jump rope, takeoff skips on curve, 10-step pickups, pit arches, backovers, 4-step ramp jumps to work on layout, run throughs, full jumps. Had some good jumps at moderate heights and higher bars. Spencer, Jerome, Alex and Kasey were joined later by Mikhail and Adriana. Mikehail worked about a foot back from Kasey's mark. Adriana worked off Kasey's midpoint for a 6-step approach. Jerome, Alex and Mikhail did some single-leg low box to high box jumps.

2/4 KC. Desarae and Jessica were joined by Mikhail, who worked with Levi on some hurdle mechanics. Warm up consisted of 100 jump rope, swings and cycles, skips and strides, pickup and acceleration. Some block starts were followed by starts over H1 (bests: Des 2.23, Jess PR 2.18). 30m acceleration for Des PR 4.48, Jess PR 4.47. 2x8.5m fly (bests: Des PR 1.11 - 7.66mps , Jess PR 1.04 - 8.17mps). 4x3H (split bests: Des 1.62, Jess 1.40). Kettlebell: swings, split squats, goblet squats, walking lunges. Core work: wipers, knee hugs, plank.

2/5 KC. Joe, Matt, Chris and Spencer trained tonight. Levi did some hurdle reps later. Warm up included 2x4 deadlifts. 3x3H 5-step (39-39-42). 30m acceleration (bests: Joe PR 3.85, Chris PR 3.95, Matt PR 4.02). 4x1 starts (bests: Joe PR 2.02, Matt PR 2.06, Chris 2.22). 4x3H (bests: Joe =PR 1.26, Matt PR 1.33, Spencer PR 1.36, Chris 1.43).Kettlebell series. Foam rolling. Exceptional practice session. Consistency was good and performances on our metrics were great -- lots of PRs. Still some work to do technically, but progress continued.