full steam ahead

#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) 4-6 x 1600 @ ~Threshold, r= 75" + 800j + 4 x 300 cutdowns, r= 100w

+ (MD/800) 2 x 4 x 400 @ RP - 1-1.5", r= 1' / R= 10'

+ 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) 3 x 30 + 2 x 100 + 2 x 120 + 250

+ general strength circuit

friday (2:45 PM)

800j + mcmillan wu

+ (LD) 12 x 400 @ VO2max to AnAe E, r= 400j

+ (MD/800) 1600 @ Threshold + 6 x 300 @ ~SE, r= 8'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies in training room