wild dogs in the keystone state

"We need more dogs."

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (6:30 AM)

800j + mcmillan wu

+ 1000's @ fast end of Ae Power @ cinder loop, r= 2.5' (w= 5 / m= 6)

+ 4 x ~250 tennis center hill, r= jog down

+ strength & conditioning

wednesday (3:30 PM - track/Brock)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x hill sprints on Cherry St hill
+ general strength circuit

friday

800j + dynamic wu

+ light aerobic running over xc course

+ 3-4 x starts from starting line in spikes

those not racing (on own):

800j + mcmillan wu

+ Aerobic Power reps

+ strength & conditioning

saturday (on your own)

AM shake-out, time-tbd

800j + mcmillan wu

LEHIGH PAUL SHORT INV, w= 6k / m= 8k

OR ASICS ALEXANDER INV, w= 5k / m= 8k

+ strength & conditioning

those not racing:

aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies in training room