griffin track

monday (on your own)

dynamic wu

+ light aerobic running

+ 6-8 technique strides

tuesday

800j, mcmillan wu

+ 20' AT + 4 x 115m Cherry St hill

(MD/800: 10' AT + 10' easy + 6 x 300m @ ~105% of 800m RP)

+ general strength circuit

wednesday

400j, lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills & balance exercises

thursday

800j + dynamic wu w/ speed ladder & plyo box jumps

+ 6 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ (ALL) med ball throws; 5 x BLF + 5 x OHB

+ (ALL) work on A march

+ (ALL) mcmillan core or hip circuit
those competing Friday:

+ 4 x 115m Cherry St hill sprint from standing start

+ light aerobic running
+ 2-3 x 200 @ RP

friday (time-tbd)

800j, mcmillan wu
+ light aerobic running
+ 2-3 x 200 @ RP
those competing Friday:

shake-out in AM + competition

saturday (time-tbd)

those competing:

shake-out in AM + competition

those not competing:

aerobic running

+ stretching
+ work at meet

sunday (time - tbd)

long aerobic running at kennesaw or river

+ cool-down exercises

+ recovery at training room