chop wood carry water

<<<NOTE UPDATED SATURDAY-SUNDAY SCHEDULE>>>

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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

+ (MD/LD) Threshold running + 800j + 3 x 400 @ 3k, Mile, 800, r= 400j

+ (800) 800 @ AT + 800j + 500(62), 400(60), 300(58), 200(56), r= 5', 4', 3'

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (time - tbd)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday (time - tbd)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

sunday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

mad mad racing

 TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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

+ (MD) 4 x 300 + 2 x 600 + 3 x 400 @ AnAe E, r= equal jog recovery

+ (LD) 4 x 1000 @ CV, r= 1' + 400j + 4 x 400 cut-downs @ AnAe E, r= 2'

+ (800) 11 x 200 cut-downs, r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville/Clemson

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ fartlek on own (5-4-3-2-1 OR 1-2-3-2-1-2-3-2-1)

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT MUSIC CITY INV / CLEMSON TIGER PAW INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

USCe on deck

 TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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) 75-80% Tempo running @ park + 4 x mandela 150m hill

+ (MD) 5-6 x 1000 @ Ae P to VO2max, r= 1:1 + 400j + 1 x 300

+ (800) 1600 Threshold + 400j + 100, 200, 300, 400, r= walk same distance

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (on your own)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

those traveling:

light aerobic running in AM

+ travel to Columbia

+ light aerobic running

+ strides in spikes OR 2-3 x 200 @ RP

+ general strength circuit

friday

AM shake-out/pre-meet - tbd

+ SOUTH CAROLINA INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ SOUTH CAROLINA INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at chattahoochee river

+ cool-down exercises

+ recovery strategies

back to the palmetto state

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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) 3 x (5 x 400 @ 5k, Mile, 5k, 3k, 5k), r= 1' / R= 3'

+ (MD) 3 x 3 x 400 (3 fast, 3 med, 3 fast), r= 3'

+ (800) 15 x 200 (5 + 4 + 3 + 2 + 1), r= 90"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON BOB POLLOCK INV (Mile, DMR)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON BOB POLLOCK INV (800m, 3000m, 4 x 400m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:00 AM)

long aerobic running at kennesaw mountain

+ cool-down exercises

+ recovery strategies

next stop nashville

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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

+ 16-20 x 300 starting at ~Ae Power, r= 1'

+ strength & conditioning

wednesday (on your own in AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

+ 6:15/6:30 PM - depart for Nashville

friday

AM shake-out/pre-meet - tbd

+ VANDERBILT INV

OR light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own):

800j + mcmillan wu

+ (MD) 4 x 500 + 3 x 400 + 2 x 300 + 1 x 200 @ AnAe E

+ (LD) Threshold repeats (w= 1600's / m= 2k's), r= 90"

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies

off to the races

 ***meet in Brock for all practices this semester unless otherwise noted***

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

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

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

OR 20 x 200 @ VO2max to AnAe E, r= 1:2

+ (LD) 10-14k @ ~Tempo + 4 x mandela 150m hill

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ travel to Clemson

+ CLEMSON INV (1000m, 600m)

those not competing:

light aerobic running + 2-3 x 200 @ RP

those not traveling (AM time - tbd):

800j + mcmillan wu

+ 4-6 x 1000 @ ~CV, r= 90" + 5 x 300 @ AnAe E, r= 1:2

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ CLEMSON INV (3000m)

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies

#wineverysecond

***meet in Brock for all practices this week***

"And so many people think that you need to be talented in something.  You don't.  Talent is something that we do not need.  What we do need, though, is that heart, that passion, that drive, that willingness to never give up, even though we are facing insurmountable odds.  We have to continue to move forward."

"Now, a lot of people ask me, how do you move forward.  I have so many ways I move forward.  There are a lot of times where I don't know how I'm going to move forward.  But I ask myself one question all the time.  When I'm in the hurt locker, I ask myself one question.  Can you take another step?  And that answer is always, yes."  - David Goggins, "Never Finished"

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (9:00 AM)

800j + mcmillan wu

+ (MD- hills @ park tennis center hill)

w= 3 x 250 + 4 x 200 + 5 x 150 @ ~CV or faster, r= 1:2-2.5

m= 3 x 300 + 4 x 250 + 5 x 200 @ ~CV or faster, r= 1:2-2.5

+ (LD- 2000 park road loop + tennis center hill)

w= 1600 @ Threshold + 3 x 200 + 2k @ Thresh + 3 x 200 + 1600 @ Thresh

m= 2k @ Threshold + 3 x 250 + 2k @ Threshold + 3 x 250 + 2k @ Threshold

+ strength & conditioning

wednesday (9:30 AM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (9:30 AM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

+ general strength circuit

friday (9:00 AM)

800j + mcmillan wu

+ (MD) (400 + 300 + 200 @ VO2max to AnAe E), r= 90" / R= 3'

+ (LD) 3-4 x 5 x 400 @ fast end of CV to Ae P, r= 1' / R= 2'

+ strength & conditioning

saturday (on your own)

easy aerobic running

+ stretching & mobility

sunday (time - tbd)

long aerobic running OR hill workout at kennesaw mountain

+ cool-down exercises

+ recovery strategies