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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) 3 x (5 x 400 @ 5k, Mile, 5k, 3k, 5k), r= 1' / R= 3'

+ (MD) 3 x 3 x 400 (3 fast, 3 med, 3 fast), r= 3'

+ (800) 15 x 200 (5 + 4 + 3 + 2 + 1), r= 90"

+ 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 (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

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON BOB POLLOCK INV (Mile, DMR)

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

+ CLEMSON BOB POLLOCK INV (800m, 3000m, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies