sweet home alabama

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

monday (OFF or on your own)

dynamic wu

+ OFF or light running on your own

(If OFF, cross-training is encouraged)

tuesday (8:00 AM - AAM grass loop)

800j + mcmillan wu

+ 4 x 5 x 300 @ ~CV to Ae P, r= 40" / R= 300j

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

+ depart for Huntsville at 2:00 PM

+ optional light shake-out run upon arrival

thursday (10:00 AM - depart hotel for course preview)

400j + dynamic wu + plyo progression

+ light aerobic running on course

+ 3 x starts from starting light in course

+ general strength circuit

friday

800j + mcmillan wu

+ men depart for course at 6:00 AM / women depart at 6:45 AM

+ SOUTHERN SHOWCASE, m= 8K at 7:30 AM / w= 5k at 8:30 AM

+ strength & conditioning

those not traveling:

workout - tbd

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:15 AM @ chatt hills rico ballpark)

long aerobic running (can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies