Monthly Archives: August 2015

Week of 8/24/15

Friday 8/28/15-15 minutes up- SDS(8) 7 laps at Goal 5k followed by sprints and lifting routine. Thursday 8/27/15-group hit 72 minutes, top boys hit 11 miles followed by tubing!!! Great time!!!!! Wednesday 8/26/15-Top boys ran 17.5 miles to Griggstown and … Continue reading

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Week of 8/17/158

Friday 8/21/15– 15 min up- SDS (8) 6.5 laps at 100% goal 5k.  Top dudes hit 8:20ish, 2 laps easy and sprints with drills followed by squat routine Thursday 8/20/15– traveled to Clayton County park for trails and hills. Kids … Continue reading

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Week of 8/10/15

    Friday 8/14/15– 30 minutes running followed by SDS (8) followed by 2400m of specificity and 12 x 100m with drill.  Those lifting hit 4 x 7 reps of squat  at 140% BW and one legged hop ups. Thursday … Continue reading

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Week of 8/3/15

  Friday 8/7/15– 30 minutes up followed by SDS (8) and 2200m of 5k goal pace followed by 2 laps easy and 10 x 60m with drills. Squatters repeated Tuesdays regimen of 3*15 reps at 130% BW Thursday 8/6/15– 60-80 … Continue reading

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