next stop nashville

TEAM > TEAMMATE > SELF

#MTM  #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

+ 16-20 x 300 starting at ~Ae Power, r= 1'

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

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

those not traveling (on your own):

800j + mcmillan wu

+ (MD) 4 x 500 + 3 x 400 + 2 x 300 + 1 x 200 @ AnAe E

+ (LD) Threshold repeats (w= 1600's / m= 2k's), r= 90"

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies