sic semper tyrannis

motto of Virginia... meaning bad, but justified outcomes, should or eventually will befall tyrants... aka those on "the list".

Practice times for this week listed below.  Meet in the Brock, dressed to train, between 3:00-3:15 PM.

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 (3:30 PM)

800j + mcmillan wu

+ 1000's @ ~ CV, r= 75" + 400 cut-downs or 200's

(those racing: 4 x 1k + 4 x 400 / those not racing: 6-8 x 1k + 4 x 200)

+ (800) 3 x 400, r= full recovery

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

those traveling:

800j + dynamic wu

+ light aerobic running prior to departing

+ 2-3 x 200 @ RP (racing Fri) OR 5-6 x 200 @ mile pace (racing Sat)

those not racing traveling:

+ light aerobic running

+ 4-6 x 200 in spikes @ mile rhythm, r= 200j

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VT ELITE INV (800m, 3000m, 400m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VT ELITE (DMR, Mile, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies