back to the palmetto state

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

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

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 (3:30 PM)

800j + mcmillan wu

+ (LD) 6 x 1000 @ ~CV, r= 75" + 400j + 3 x 300 cut-downs, r= 300j

+ (MD) 3-4 x 4 x 200 @ ~AnAe P, r= 1' / R= 3-4'

+ (800) 3 x 4 x 300 @ ~AnAe E, r= 1:2/ R= 4', jog 400, 1 x 400

+ 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 & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 2 x 4 x 100m @ 800 GP, r= 1' / R= 3'

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ workout - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room