Week 23 workouts

4/6 MU. Cold, windy day for 400H crew. 40 degrees. Brrr. Jessica, Desarae, Jessica, Levi, Chris, Matt and Joe did hurdle mobility and some up/back hurdles for warm up. Main event was 2x6 at regular height and spacing with a tailwind on backstretch. Goal was to hit all 6 on preferred pattern. Some had trouble with H1 into wind. Others had a change down here or there, but most held their pattern throughout. Used a 10 min recovery between reps. Moved to far end for a start at H7 mark and then a run over final 3 hurdles and on to finish. High jumpers were off.

4/7 KC. Alex, Kasey, Des, Levi, Jerome, Nate and Spencer jumped. After warm up, we did double and single leg vertical jumps. Bests (2, L, R): Kasey (20.2, 13.4, 11.9), Alex (20.4, 10.6, 11.9), Jerome (32.8, 22.7, 22.3), Nate (31.6, 20.5, 23.4), Des (21.6), Jess (21.4), Spencer (32.9, 21.6, 20.9). Not surprisingly, everyone jumped better off their jumping leg in the single leg test. After that, everyone took a jump or two at opening height, 2 to 3 at +2 and 3 to 4 at +4. Levi made some progress at holding the top. Spencer continued to work on arm drive and jumping up before laying out. Jerome was in good form for most of his jumps. Nate also had some good jumps, though we talked a little about driving the left arm up over the right to keep the shoulder away, and we looked at the penultimate step, which might be dropping a bit too low to hold the speed better. Kasey still has some knee issues, which are now about 3 weeks old. The brace was an issue in getting better heel tuck. Alex had solid jumps throughout the workout. Des tried a few fulls, needing to get hips up and head back on clearance. Women hurdlers did a conditioning circuit.

4/8 KC. Levi, Matt, Spencer, Chris and Joe had a high hurdle workout. Started with hurdle mobility / running As followed by 4-step power hurdle plus 2 1-step hurdles for most. Late arrivals did their own warm up. Did a lot of metrics. 2x30m accel (Bests: Chris 3.97, Joe 3.98, Levi 4.06, Spencer 4.20, Matt 4.23), 2x fly (Bests: Joe 9.42, Matt 9.14, Levi 9.14, Chris 9.05, Spencer 8.62), H1 start (Bests: Matt 2.16, Spencer 2.22, Chris 2.26), hurdle splits (Joe 1.22, Matt 1.37, Spencer 1.37, Chris 1.55). 2x8-10 KB swings, single leg deads, lunge walk. Stretch/roll.

4/9 KC. 4x1 exchanges with Matt, Joe, Chris and  Cody, and Kathryn, Jess, Des and Adriana. Jess, Des and Kasey did high hurdle training, starting with some power hurdles plus 2 1-step hurdles. 30m accel (Des PR 4.34, Jess 4.51, Kasey 4.67), fly (Jess PR8.33mps, Des PR8.02, Kasey 7.33), 3xH1 (Bests: Jess PR2.14, Des PR2.20, Kasey 2.37), 2x3H (Best splits: Jess PR1.38, Des PR1.42, Kasey 1.52). Stretch/roll. Men hurdlers did conditioning circuit.