Training Log Archive: CThatch

4x8 Leg Curl . . . 65lb
4x8 DB Lunge . . . 80
4x12 Low Box Heel touch
4x15 SL calf raises
3x10 SL on-off box jumps
3x10 Lateral cone jumps

3x10 DB Bench . . . 50 lb.
3x10 One-arm DB Rows . . . 55 lb
3x10 Bicep curls . . . 25 lb
3x10 Bench Dips

Rest day, pulled some muscles in my lower back on thursday wanted give them a chance to stretch and recover to avoid injury.

2x15 SL Slalom jump
2x8 Standing Broad jump
2x8 SL step up jump
2x6 Low box depth jump
2x20 yds SL speed hop

3x8 1 1/4 DB Bench . . . 37.5 lb DBs
3x10 Plate press from ground . . . 45lb

3x8 Pull-ups
3x10 Overhead press . . . 75 lb.
3x10 Bent over rows . . . 105 lb

*** couldn't complete the core exercises b/c i pulled a muscle in my lower back earlier in the week... thought it was fine but returned as soon as I began leg raises... Looking to let that heal.***

6 x 150 m shuttle run (25 m lengths) averaged between 26 and 27 seconds.

3x10 Single -Leg on-off box jumps
3x10 lateral cone jump
4x10 single-leg squat (assisted balance)
4x8 DB split squat . . . 70 lb (total)
3x12 push-ups
4x6 Back squat . . . 155 lb
4x8 Hamstring curls . . . 50 lb
4x20 calf-raise
3x5 barbell rollout
3x30 russian twists . . . 35 lb.

.5 mile warm-up
13% incline tobata @ 7:30 pace.
.25 mi. cool-down/ warm-down