03 Meet Morning · Breakfast
Sat · 7:00 AM
Phase 03 Notes · Meet Morning Breakfast
04 Hotel Pre-Check
7:55 AM
8:10 AM
Phase 04 Notes · Hotel Pre-Check
05 Arrive & Setup
8:49 AM · 7 min work
3h 11m TO GUN
8:57 AM · 5 min work
3h 3m TO GUN
9:03 AM · 5 min work
2h 57m TO GUN
9:09 AM · 5 min work
2h 51m TO GUN
9:15 AM · 3 min work
2h 45m TO GUN
Phase 05 Notes · Arrive & Setup
06 Activations
9:30 AM · 3 min work
2h 30m TO GUN
9:34 AM · 5 min work
2h 26m TO GUN
9:40 AM · 6 min work
2h 20m TO GUN
Phase 06 Notes · Activations
07 Active Stretches
9:47 AM · 6 min work
2h 13m TO GUN
9:55 AM · 5 min work
2h 5m TO GUN
Phase 07 Notes · Active Stretches
08 Calm Hurdles
10:01 AM · 6 min work
1h 59m TO GUN
10:09 AM · 6 min work
1h 51m TO GUN
Phase 08 Notes · Calm Hurdles
09 Mid-Session Bathroom
10:17 AM · 4 min work
1h 43m TO GUN
Phase 09 Notes · Mid-Session Bathroom
10 Red Hydration
10:23 AM · 3 min work
1h 37m TO GUN
Phase 10 Notes · Red Hydration
11 Electric Hurdles
10:27 AM · 5 min work
1h 33m TO GUN
10:33 AM · 15 min work
1h 27m TO GUN
Phase 11 Notes · Electric Hurdles
12 Carb Load 2
10:50 AM · 5 min work
1h 10m TO GUN
📐 JASIR Tape Markings
| Hurdle | Distance | Mark |
|---|---|---|
| H1 | 42.5 ft | "W" red |
| H2 | 66.5 / 67.5 / 68.5 ft | A / B / C red |
| H3 | 90.5 / 92.5 / 94.5 ft | A / B / C red |
Phase 12 Notes · Carb Load 2
13 BCD Block Starts
10:56 AM · 33 min work
1h 4m TO GUN
Phase 13 Notes · BCD Block Starts
14 Pre-Staging Bathroom
11:31 AM · 4 min work
29m TO GUN
Phase 14 Notes · Pre-Staging Bathroom
15 Final Staging
11:36 AM · 3 min work
24m TO GUN
11:40 AM · 5 min work
20m TO GUN
Phase 15 Notes · Final Staging
16 Mental Lock-In
11:45 AM · 7 min work
15m TO GUN
Phase 16 Notes · Mental Lock-In
⚡ Cheat Sheet
Race Mindset
Aggression With Grace 😡😇
Look For The Fear 👻👻
Turn Fear Into Excitement 👀👀
Show My Fangs 🧛🏽♀️😁
Don't Be Tense 🧘🏾♀️💆🏾♀️
Cues
Constant Aggression 😡😡
Attack 🔪🔪
Faster. Faster. Faster 💨💨
Thigh to Chest 🦵🦵
Left Left 👟👟
Block Start Cues
A (3ft) — Open. Forward. Down.
B (2ft) — Pump Hands. Elbows in. UpDOWN.
C (1ft) — Thigh to chest over first hurdle. Stay Forward.
Meet Management
1️⃣ Stay really calm 🙂🙂
2️⃣ Make sure I'm breathing 🧘♀️🧘♀️
3️⃣ Make sure reps are spaced ⏰⏰
4️⃣ Warmup really good and breathe for a while before the gun 🧘♂️🧘♂️