So yesterday I had DOMS from the hard workout on Monday, so I just took another tempo day to recover, which makes it so that I get a block start practice day the day before the meet, which I like to do.
Today I wanted to practice more over 42s just to make sure I could still do it. I was also a little worried about 7 stepping over a 42 for the first hurdle. So I basically did a couple of runs over 1, and a couple over 3 before the actual workout. the whole workout looked like this:
2x blocks over 1 (42″)
2x blocks over 3 (all 42″; 8.84m apart)
4x 60m – slow build up to 40m, sprint last 20m
4x 60m – sprint 50m and maintain for the last 10m
5×5 bench up to 185
3×8 DB rows with 120
3x(5x left leg box jumps; 5x right leg box jumps; 5x normal box jumps)
>box again 28 inches or so
Because I know everyone loves watching me hurdle over and over again haha:
Through looking at splits and frame by frame in eagle eye, it doesnt seem like I’m effectively transitioning from the 7 step tempo to interhurdle shuffling. I know from last season, at the beginning of getting into hurdling again, I do tend to have trouble shuffling until I’m well into hurdle practices, and start out with more of a striding motion than a shuffling one (despite the reduced distance). I’m also not very quick coming down off the hurdle as compared to last season, so I’ll be thinking about that in subsequent practices as well. There are plenty of specific things as ell, like being off-balance on the first hurdle whilst going over 3, but those were the big general things that I could think of. Should be able to have video of the meet, though can’t guarantee it’s quality.