1/5 KC. Jess, Des, Maia, Kim and Ben were in for a hurdle workout. Rachel was having a hip issue and did some circuit training instead of hurdling. Jess was still feeling effects from her food poisoning on her trip to Germany, but she was able to get through the workout. Started with jacks, hurdle mobility and 3x3 deadlifts with each set followed by 5 quick on-off box jumps. Leg swings and scorpions were followed by dribbles, shuffle smash and shuffle grabs. Next, 3x 5-step hurdles and then power hurdles, some with a one-step. 3x 8-step wickets from falling start, 3x 8-step wickets over mini hurdle from 3 point, about 6x H1 without wickets from blocks, starting at -6" and then -3". Everyone did well with wickets, but once the wickets were removed, Maia often took 9 steps, Des sometimes stopped -- though both were hitting the takeoff point or near the takeoff point. Jess was consistent in hitting all the marks. Kim was, too, and got a little more aggressive on later reps and had some good ones. Maia eventually took off on 8, but leaned back a little on takeoff and nearly fell backward. Des was able to get 8s on her later reps. Ben was a little short on step 1 and little long on 2, but was pretty close to the takeoff point (a little long) and making good progress on the lead leg. Trail still loose more often than not. Considering the long break from hurling, everyone had a good session. Ended with 3 sets of 5 kb swings, 5 double box drops, 5 L+R single box drops, 10/15 push ups, 5 L+R kb eccentric deadlifts.
1/3 KC. Still on break, the only jumper was Alex, a 2015 grad, who came in for some Alumni Meet prep. Warmed up, worked out some steps (9 / 17-6 / 46), took a bunch of 6-step jumps and some 10-steps. Worked mostly around 4-4 or less. I took a few to give Alex some rest between attempts.
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