2/3 KC. Jess, Des and Kim deadlifted, warmed up, did some 1-step hurdles (and oppos). Worked on start mechanics and then some starts over H1, most side-by-side. 3x4 (30 -1.5). Throughout the workout, we emphasized staying up -- on the ball of the foot and off the heels -- with good success. 3x10 kb swings, roll/stretch. Brad, Spencer, Joe and Chris were next. They did the lifting and warm up routine and then 5x3 5-step reps, some practice starts then 3x4 (39 R, 42 -1). Took some handtimes: Chris around 1.4, Spencer mid-1.2, Joe sub-1.2, Brad about 1.3. 3x10 kb swings, stretch/roll.
2/2 KC. Kasey, Alandra, Brad and Spencer jumped. Took 3 at -6, 3 at -4 and at least 3 at season-best height. Everyone had some good jumps and made some important changes that worked well. Hurdlers did a circuit.
2/1 Pettit Center. Sprinters and hurdlers ran 5x200, with first 2 at opening 400 pace and final 3 at closing pace. 8 minutes recovery between first 2, 5 minutes for the remainder. Nearly everyone was able to hit their target numbers, which were based on best 200 time (1.5-2 seconds slower for opening, and 3 seconds slower than the opener for the closer).
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