4/14 HP/VF. Logan, Joe and Kasey did VF circuit. Des and Jess went to Hart Park for hurdle workout -- 3x7 30s at -1, 3x5 30s 400H. Splits for both were in 5.5 to 6 range.
4/13 MU. Low 40s out at MU track. Warm up then 4x1 exchanges. High hurdle specialists did 4x7 (-1 to -2). 400Hers did 4x5H. Combo hurdlers did 2 of each. Chris, Brad, Joe, Logan, Kim and Holly were out there. Jess was off. Des was scheduled for VF recovery/core circuit. Spencer had some academic duties. Despite the cold, everyone had some good work out there.
4/12 KC/VF. Kasey, Spencer and Brad worked HJ, including U-turns, shorts and fulls. Focused primarily on issues seen at Carroll meet. Spencer experimented with an 8-step approach (44-8). 3x3 L+R single leg box pop ups. Des did the hurdle workout from Monday. Jess did VF circuit with core work and moderate running. Others were off.
4/11 KC. 40s with wind kept us inside for some low-intensity hurdling. Started with jacks, hurdle mobility and 3x3 deadlifts followed in each set with 10x russian boxes. Swings, cycles and skips. 4x3 5-step, 4x7 speedbuilders (to -3) and 4x3 7-step (400H relative spacing). 3x 10 kb swings and elevated push ups. Stretch/roll. Holly trained early and did one more rep of each (no meet this weekend). Chris did some lifting and did not hurdle because of his injury from Saturday. Spencer was back from his illness and joined Joe, Logan, Jess, Kim and Kasey. Brad was missing.
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