Training Log Archive: CThatch

DVOA Orienteering Event @ Hay Creek!
First time orienteering since Kentucky of last year but I was surprised how good i felt physically. I made a couple of mistakes here and there. My biggest was probably about 2-3 minutes on 9 in which I misread the map and went high instead of contouring. Overall it was good to get out and run a race again.

2x15 1-leg slalom jump
2x8 Standing broad jump
2x8 1--leg step-up jump
2x6 Low box depth jump
2x20 yds. 1-legged speedd hop

3x12 1 1/4 DB Bench . . . 30lb DBs
3x10 Push-ups

3x6 Pull-ups
3x12 Bodyweight Rows

3x10 Leg-raises
3x10 Glute-Hamstring Raise

New workouts! Yaaaayyyyy!

2x10 Single -Leg on-off box jumps
2x10 lateral cone jump
3x10 single-leg squat (assisted balance)
sup. set w/ 3x10 push-ups
3x10 DB split squat . . . 70 lb (total)
3x8 Back squat . . . 145 lb
3x10 Hamstring curls . . . 50 lb
sup. set w/ 3x10 pallof presses . . . 30 lb
3x20 calf-raise
3x5 barbell rollout

.25 mi warm-up
10% incline tobata @ 7:00
.25 mi cool-down