4/8 KC. Hurdlers warmed up, did some starts over a couple hurdles and then those in relays did exchanges.
4/7 KC. Jess did the hurdle workout the rest of the group did the day before. The others did a medball circuit, which include 8 different wall exercises, 8 explosive throws and 4 cool down exercises and then stretch/roll. Jess did 4H at 30 -1 averaging 1.25 split time on last rep (about 1.3 on others).
4/6 KC. Joe, Chris, Brad, Des, Holly and Kim worked high hurdles. Opened with jacks, hurdle mobility and deadlifts. Leg swings and cycles and sprint mechanics followed. 3x speedbuilders of increasing height out to -3 spacing. 3x block starts over 2 (first one down 3). 3x block starts over 4. Brad and Joe did a few extra over 3. 3x 10 kb swings, 6 on-off kb jump squats, max pull ups, 10 hip thrusts. Roll/stretch.
4/5 KC. Kasey and Brad jumped -- Spencer continued to recuperate from illness. Took some short approach jumps and fulls, working at moderate to higher heights. Jumps where able to stick with inward lean had the best results. Brad still a little too close most of the time -- only 2 feet out. Need at least 3 feet to hit the peak over the bar rather than beyond. Similar to Saturday, Kasey had some good jumps late in session with a good clearance near 4-8.
4/4 KC. Cold weather this week. Stayed in Kern for jacks, hurdle mobility and deadlifts prior to leg swings, hurdle pullovers, calf smashers, thigh pops (standing and shuffling). 4x3H 5-step L+R. 2x5x3H relative spacing (Joe 15; Logan, Holly, Chris 17; Kasey, Jess 19). Strength work included 3x 10x kb swings, 10x elevated push ups, 10x kb goblet squats, 10x alt leg planks. Stretch/roll.
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