there's no place like home

#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 - park 2k road loop)

800j + mcmillan wu

+ (w) 4-5 x 2000 @ ~Threshold, r= 2'

+ (m) 4 x 4000 @ ~Tempo, r= 60"

+ 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

thursday (8:00 AM)

400j + dynamic wu + plyo progression

+ light aerobic running

+ 3 x 200 @ ~AnAe E, r= 200j

+ general strength circuit

friday (6:15 AM - depart for course)

800j + mcmillan wu

GEORGIA TECH XC INV,  w= 6k (9:20 AM) / m= 8k (8:30 AM)

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

+ extra work on area(s) of irritation or weakness

sunday (9:00 AM @ chatt hills rico ballpark)

long aerobic running

+ cool-down exercises

+ recovery strategies