next stop the rocket city

#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

+ 2000 reps @ ~Threshold, r= 2'; w= 4-5 / m= 6-7

+ strength & conditioning

wednesday (8:00 AM)

800j + lunge matrix wu

+ aerobic running OR reps @ ~Ae Threshold

+ 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

+ 4-6 x 200 @ ~AnAe E

+ general strength circuit

friday (8:00 AM - track)

800j + mcmillan wu

+ 1000 reps @ ~Threshold, r= 75"; w= 8-10 / m= 12-14

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

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

sunday (8:30 AM @ chattahoochee river)

long aerobic running

+ cool-down exercises

+ recovery strategies