small break to gather

A week respite before a big Valentine push.  Take care of yourself, plan your days, rest and sleep.  Big things on the horizon!

#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) 1 x fast 300 wu + 400j + 7-8 x 1000 @ ~Threshold, r= 60" + 400w-j

            + 3 x 300 @ AnAe E, r= 100j

+ (MD) 1 x 300 fast wu + 400j + 4-5 x 1000 @ ~CV, r= 90" + 400w-j

            + 4 x 200 @ AnAe P, r= 60"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running (can progress toward ~Ae Threshold)

+ 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
+ 6-8 x cherry st hill sprints

+ general strength circuit

friday (6:30 AM)

800j + mcmillan wu

+ (LD) 2000-1600-1200-800-400 cutdown from ~CV

    r= 5', 4', 3', 2' (w/ fast 300 before 1st, 3rd, 5th reps, r= 100j)

+ (MD) 2 x 4 x 400 @ DP-3%, r= 1' / R= 8-10'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chatt hills rico park

(can progress toward ~Ae Threshold)

+ cool-down exercises

+ recovery strategies