always about the team

"Where is the spiritual value of rowing? . . . The losing of self entirely to the cooperative effort of the crew as a whole." - George Yeoman Pocock, from The Boys in the Boat

TEAM > TEAMMATE > SELF

EASY DAY PACE REMINDER (Mon if run, Wed, Thu, Sat): rule of thumb, on easy days run no faster than 2' slower than current 5k race pace!

Daily - 5 minute mindfulness

TEAM > TEAMMATE > SELF

#MTM #actachieveactualize #professionalism #juice #chopwoodcarrywater
⬈🝚x🝚   #ambitiontoexcel

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM - AAM grass loop)

800j + mcmillan wu

+ 800 (masked) @ Ae Power + 1000's @ CV (w= 5 / m= 8)

+ 6 x 100-150m acc w/ walk rec OR 6 x short grass hills

+ strength & conditioning

***9:00 AM - COVID-19 testing in Freshman Gym***

wednesday (6:30 AM)

400j + lunge matrix wu

+ hurdle drills

+ aerobic running

+ barefoot strides on grass

+ foot drills in sand & arch strengthening exercises
+ general strength circuit

thursday (6:30 AM)

800j + dynamic wu & speed ladder
+ mini-hurdles + bounds

+ light aerobic running
+ 5 x fast grass strides in spikes
+ work on A march
+ hip circuit

friday (6:30 AM - park cinder loop)

800j + mcmillan wu

+ 1600's @ Ae Power, r= 3-4' (w= 4 / m= 5)

+ strength & conditioning

saturday (time - tbd)

long aerobic running at river

+ cool-down exercises

+ recovery strategies in training room

sunday (on your own)

light aerobic running or OFF

(if OFF, cross-training is encouraged)