working for the weekend

#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 (6:30 AM - park cinder loop)

800j + mcmillan wu

+ (w) 12 x 400 @ ~VO2max, r= 1:1

+ (m) 8-9 x 1600 @ ~Tempo, r= 75"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ 6 x 90m (30 accel + 30 float + 30 accel) r= walk back
+ general strength circuit

friday (6:30 AM - park AAM grass loop)

800j + mcmillan wu

+ w= 6 x 1000 @ ~CV to ~Ae P, r= 90"

+ m= 8-10 x 1000 @ ~CV, r= 75"

+ strength & conditioning

saturday (on your own)

+ aerobic running

+ stretching & mobility

sunday (8:30 AM)

long aerobic running at chatt hills rico park

+ cool-down exercises

+ recovery strategies in training room