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#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

+ (LD) 75-80% Tempo running @ park + 4 x mandela 150m hill

+ (MD) 5-6 x 1000 @ Ae P to VO2max, r= 1:1 + 400j + 1 x 300

+ (800) 1600 Threshold + 400j + 100, 200, 300, 400, r= walk same distance

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

those traveling:

light aerobic running in AM

+ travel to Columbia

+ light aerobic running

+ strides in spikes OR 2-3 x 200 @ RP

+ general strength circuit

friday

AM shake-out/pre-meet - tbd

+ SOUTH CAROLINA INV

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

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ SOUTH CAROLINA INV

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