#wineverysecond

***meet in Brock for all practices this week***

"And so many people think that you need to be talented in something.  You don't.  Talent is something that we do not need.  What we do need, though, is that heart, that passion, that drive, that willingness to never give up, even though we are facing insurmountable odds.  We have to continue to move forward."

"Now, a lot of people ask me, how do you move forward.  I have so many ways I move forward.  There are a lot of times where I don't know how I'm going to move forward.  But I ask myself one question all the time.  When I'm in the hurt locker, I ask myself one question.  Can you take another step?  And that answer is always, yes."  - David Goggins, "Never Finished"

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 (9:00 AM)

800j + mcmillan wu

+ (MD- hills @ park tennis center hill)

w= 3 x 250 + 4 x 200 + 5 x 150 @ ~CV or faster, r= 1:2-2.5

m= 3 x 300 + 4 x 250 + 5 x 200 @ ~CV or faster, r= 1:2-2.5

+ (LD- 2000 park road loop + tennis center hill)

w= 1600 @ Threshold + 3 x 200 + 2k @ Thresh + 3 x 200 + 1600 @ Thresh

m= 2k @ Threshold + 3 x 250 + 2k @ Threshold + 3 x 250 + 2k @ Threshold

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (9:00 AM)

800j + mcmillan wu

+ (MD) (400 + 300 + 200 @ VO2max to AnAe E), r= 90" / R= 3'

+ (LD) 3-4 x 5 x 400 @ fast end of CV to Ae P, r= 1' / R= 2'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies