destination twin cities

TEAM > TEAMMATE > SELF

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

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)

800j + mcmillan wu

+ (women) 600 @ VO2max + 4000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ (men) 600 @ Ae Power + 6000 @ Threshold + 2-4 x 200, r= 200j; R= 400j

+ strength & conditioning

(6:15 PM - begin warm-up for 7:00 PM Time Trial)

wednesday (6:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot drills in sand or arch strengthening exercises
+ hip circuit

1:00 PM - depart for airport for flight to Minneapolis

thursday

those traveling (time - tbd)

light aerobic running over xc course

+ 4 x 100 from starting line

those not traveling (on your own)

800j + dynamic wu

+ light aerobic running

+ 8 x ~80m on Cherry St hill @ ~mile effort
+ general strength circuit

friday

those competing:

AM tbd - shake-out

ROY GRIAK INV; w= 6k / m= 8k

those not competing: workout - tbd

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at kennesaw

+ cool-down exercises

+ recovery strategies in training room