the stonecutter's creedo

"When nothing seems to help, I go and look at the stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it.  Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before."  - Jacob Riis

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

+ (LD) 2000 + 1600 + 1200 + 800 + 400 @ Ae P to VO2max, r= 1:1

+ (MD/800) 1000/1600 @ Threshold + 5 x 400 @ AnAe P, r= (w) 6' / (m) 5'

+ strength & conditioning

wednesday (on your own)

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

friday (on your own)

800j + mcmillan wu

+ (LD) 8 x 1000 @ ~CV, r= 75"

+ (MD/800) 3-4 x 1000 @ ~CV + 10-15 x 200 @ 1500 GP, r= 2' (200j)

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (on your own)

long aerobic running

+ cool-down exercises

+ recovery strategies