12/3 VF/KC. Went outside despite temps in mid- to low 30s. Joe, Chris and Des were early shifters. Kasey trained at 5 and Jess at 6. Warm up followed by an up/back progression and then 4x accelerations over 1H from about 20m. 4x4 laps, running 4H on long side, jogging short side, running diagonal, walking short side, sprinting 1H on half of long side, walk remainder for recovery. 4x4 reverse leg press, bench press, single-leg weighted back extensions. Jess did a modified version of the outdoor workout in KC (4x4 laps -- running 3H on one straight, jogging turn, running straight, walking turn). She finished with kb step ups, clap pushups, kb goblet squats. Stretching.
12/1 KC. All the early shifters were tested in SLJ and 3-hop (though some started off with more of a gallop). Best SLJs: Brad 9-1.25, Chris 8-.5, Kim 7-4.25, Kasey 7-.5, Jess 6-11.5, Des 6-9.25. Jess had to leave and couldn't test 3-hop. 3-hop bests: Brad 26-7.25, Chris 23-2.5, Des 20-7.5, Kasey 20-3.25, Kim 19-7. Spencer, Joe and Logan all were late shifters. Des returned later to finish circuit. Will try to test them Thursday. Hurdlers did circuit. Spencer, Brad and Kasey worked HJ: pit arches, backovers off boxes, short approach scissors jumps, short approach layouts, full run-throughs -- about 5-6x each. Full jumps at moderate height next week.
11/30 KC. Spencer, Brad, Jess, Kim, Chris were in at 4:15. Joe, Kasey and Des joined at 5. Warm up followed by 4x8-step wall drive, block review and 3-step block starts, cone hurdling and ultra low hurdling over H1, 2x30m timed accelerations from blocks. Best times: Joe 3.87, Spencer and Chris 4.10, Brad 4.13, Des 4.58, Jess 4.68, Kasey 4.71, Kim 4.81. Strength: 4x5 kb straddle squats, rows, swings plus 10x split jumps (some with 180s). Stretching. Everyone got 8 step to H1 (Spencer 7), though it took a few reps to get everyone there. Emphasis was on use of blocks and first three steps. Will focus more on H1 next time.
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