Training Log Archive: BridgeIn the 7 days ending Jan 22, 2019:
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Tuesday Jan 22, 2019 #
cross training 40:00 [3]
Warmup:
Jog IOCT
WOD:
Floor Portion IOCT
Stairway to Heaven
Floor Portion IOCT
Stairway to Heaven
Floor Portion IOCT
---2 min rest---
All-out IOCT track portion
Finisher:
2 min ME Pushups
2 min ME Situps
Jog IOCT
WOD:
Floor Portion IOCT
Stairway to Heaven
Floor Portion IOCT
Stairway to Heaven
Floor Portion IOCT
---2 min rest---
All-out IOCT track portion
Finisher:
2 min ME Pushups
2 min ME Situps
Monday Jan 21, 2019 #
orienteering 2:21:00 [3] 7.08 mi (19:55 / mi) +100m 19:05 / mi
shoes: Salomon ||v|| X 4
EXTREEEEEEMMMEEEEEE
Friday Jan 18, 2019 #
Event: Georgia Navigator Cup 2019
running warm up/down 11:40 [1] 1.0 mi (11:40 / mi)
orienteering race 29:48 [3] 3.3 km (9:02 / km) +80m 8:03 / km
shoes: Salomon ||v|| X 4
Slow.
Thursday Jan 17, 2019 #
3 PM
cross training 25:00 [3]
IOCT work. Did a full rehearsal and whaddya know, I can still tab this thing even after being hurt for so long.
cross training 30:00 [2]
O-team yoga.
Wednesday Jan 16, 2019 #
10 AM
cross training 40:00 [3]
1. Bench Press
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
2. Military Press
3. Barbell Bent Row
For all exercises:
--> Set 1: 5x 80%
--> Set 2: 1x 90%
--> Set 3: 1x 92%
--> Set 4: Max Reps at 60% (15-20 reps)
Grip strength finisher: E1.5MOM Max time dead hang
4 PM
cross training (core) 10:00 [4]
orienteering 16:33 [3] 3.0 km (5:31 / km)
shoes: Saucony Freedom 2.0
Super secret sprinty course