Week 15 workouts

2/9 KC/Pettit. Joe went to Pettit and ran 5x200 at 27-28 target. Spencer, Kasey, Chris, Jessica, Desarae and Matt hurdled. Warmed up with rotations, swings and cycles, jump rope, 3x10 bounds, 2x5 single leg extensions, 2x10 rail runs. Matt did some trail leg work on the side with Levi. Hurdle drills were 4- and 6-step power hurdles with a mini hurdle in front to catch any lead leg swingers. Women worked from 22 up to 33 with tipped hurdle rail about 5.5 feet away on 6-step. Men worked up to 36 with short hurdle at 6 feet on 6-step. 2x5 up and back with varied number of hurdles and spacing, working on tracking the hurdle to minimize stutters and slow downs. Rolled and stretched.

2/10 KC. Jerome, Spencer, Kasey and Alex worked HJ. 15-minute warm up, then several U-turns, short approach ramp jumps and several fulls near opening height and then several higher bars. Kasey nearly cleared 5-0, Jerome made 6-5.5 and Alex had a near miss at 4-7. Spencer checked out early for some LJ work. Men's hurdlers did a circuit with medball and jump rope.

2/11 KC. Desarae, Jessica, Levi and Mikhail did some high hurdle training. Desarae and Jessica warmed up with hip mobility, Russian boxes, glute-ham raises, deadlifts, long hops and push ups. Jump rope, skips, skaters, stride, pickup and bounding strides followed. Block starts over 1, block starts over 3 and block starts over 4 followed. Jess worked on 3-step (-3" -1'), Des worked on quick 4-step, Levi worked with Mikhail over 36, 39 and 42s for H1 and H2. Mikhail made some nice improvements; Levi looked good throughout; Des ran with consistency and confidence; Jess made a rapid transition to 3-step, but most splits were not as fast with 4s. More upside potential with 3s, though. Foam rolled.

2/12 KC. Joe, Matt and Chris did high hurdle training. Warm up consisted of jump rope, swings and cycles, skips, stride. 4-step into 1-step 27 up to 36. 3x3H 5-step 42. Block start 1H, 2H, 3H, 4H, 2H. Bands: trail, lead, hip thrust, push up. Foam roll.