5/3 MU. Maia, Jess and Des did a combo hurdle workout. Swings, cycles, dribbles, 3x3 5-step hurdles, warm up start over 1 and then 2. 2x7H with early hurdles -1, middle -2, later -3. Everyone handled that well. Des and Jess then did a 400H reps. First over 3, then from 3 through 7 and then 7 through finish. 1 min between reps. Jess ran in low 5s for first set, mid-5s for next sets. Des was mid-5s for first set, upper 5s to 6s for second set and mid-6s for final set. Maia did some 800m pace work, running a 400 and 300 at better than 3 min pace. Holly trained on her own at another time. Jerica and Jess did some 4x1 exchanges, extending the takeoff distance to 25 shoes.
5/2 KC. Maia, Sam, Rachel, Savana and Alex were in for jump session. Did pre-comp warm up rehearsal and then 7-10 jumps (beginners took more), starting at individual opening height and working up from there. Sam worked mostly around 4-1, Savana 4-3, Maia 4-5, Alex 4-7 and Rachel 4-9. Rachel backed up a couple of feet, brought more speed and worked on taking off further away with some success.
5/1 KC. Maia, Becky, Rachel and Jess did hurdle mobility, 5x moderate weight deadlift followed by 5x tuck jump, 15x push up -- just for some strength maintenance. 8x4 1-step hurdles (4L+4R); 4x3 5-step elevators (2L+2R); 2x3 up/back/up random. 5 min bike cool down. 5 min stretch/roll. Holly and Des came in and did the same workout later.
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