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Training Log Archive: hannahpie

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  O-Lifts6 4:50:00
  Metcon5 2:30:00
  Sprints1 2:00:00
  dancing/running/walking1 50:00
  Running/Strength1 35:00
  Circuit: Weight Training mixed with cardio1 30:00
  Total15 11:15:00

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Thursday Feb 28, 2013 #

O-Lifts 50:00 [4]
shoes: barefoot

3 x 8 Back Sq @ 55kg
3 x 6 Fr Sq @45kg
3 x 6 Press @25kg
3 x 6 P. Press @27.5kg
3 x 6 Ov Sq @ 27.5kg
3 x 8 Bench @27.5kg

Active Rests:
2 x 20 Step-ups
3 x 20 step-ups weighted @14kg
3 x 20 mountain climbers
3 x 20 Bicep @ 7kg/hand
3 x 10 Tricep Extension @12lb
3 x (20 bike crunch + 20 leg V-up scissors) 78

Monday Feb 25, 2013 #

O-Lifts 40:00 [3]
shoes: barefoot

5 x 5 Press @27.5kg
5 x 5 P. Press @30kg
5 x 5 Brench @ 30kg

3 x 12-15 Bicep + Shoulder Press @ 7kg/hand (one leg)
3 x 10 tricep @10kg
3 x (20 bike crunch + 10 v-up + plank hold (15c)) 78.7

Sunday Feb 24, 2013 #

Running/Strength 35:00 [3]
shoes: Moccasins

jogging
2 x 10 push ups + handstands
4 x 22rep Overhead weight walking lunges

Saturday Feb 23, 2013 #

O-Lifts 40:00 [4]
shoes: barefoot

3 x 6 Back Sq @ 65kg
3 x 6 Fr Sq @45kg
3 x 6 Press @25kg
3 x 6 P. Press @27.5kg
3 x 6 Ov Sq @ 27.5kg

3 x 20 Bicep + Shoulder Press @ 7kg/hand (one leg)
3 x (20 bike crunch + 10 v-up + plank hold (15c))

Thursday Feb 21, 2013 #

dancing/running/walking 50:00 [3]
shoes: orange sneakers

Wednesday Feb 20, 2013 #

O-Lifts 40:00 [4]
shoes: Moccasins

At the outdoor weighlifting gym at Lumpini Park. The locals haven't seen a gal like me before, it seems.

3 x 5 Back Sq @ 130lb (with barbells made with tires)
3 x 5 Fr Sq @100lb
3 x 8 Press @50lb
3 x 10 P. Press @50lb
3 x 6 Dead @ 120lb

3 x 20 Bicep @ 6-7lb

Tuesday Feb 19, 2013 #

Metcon 20:00 [4]
shoes: Moccasins

3 x 10/side squat-side thrust with cinder block
3 x 15m bear crawl
3 x 10 over squat with cinder block
3 x 10 tricep extensions with cinder block
jogging between sets 3 min
3 x 10 box jumps
3 x 10 dips
jogging between sets 3 min
stretch

Sunday Feb 17, 2013 #

Sprints (Ultimate) 2:00:00 [5]
shoes: Moccasins

Saturday Feb 16, 2013 #

Metcon 30:00 [4]
shoes: barefoot

3 x 20 m bear crawl
3 x 30m carry-me
3 x 12 elevated push ups
3 x (15 dips + 10 narrow push ups)
3 x (30 bike crunch + 10 v-ups + super man 10 count)

Monday Feb 11, 2013 #

O-Lifts 1:00:00 [4]

5 x 5 @ back sq 100lb
3 x 10 OV Sq
3 x 10 bicep shoulder press
5 x 5 deadlift

jogging 10 min
30 min walking

Saturday Feb 9, 2013 #

O-Lifts 1:00:00 [4]
shoes: Moccasins

Fr Sq 6,6,6 @40kg
Press 6,6,5! @ 30kg
Ov Sq 6,6,6 @ 35kg
Push P 5,5,5 @35kg
Back Sq 6,6,6 @60kg
Bench Press 5,5,5 @35kg (3 x 10c plank)

Bicep 3 x 20 @10lb
Bike crunch+bridge count 3 x 40
Body row 3 x 10
Ball crunch 3 x 20

Friday Feb 8, 2013 #

Metcon 50:00 [4]
shoes: Moccasins

Running 15 min+ stairs etc.

No rest, kicks between sets
3 x 10 push ups
3 x 10 jump squats+holds
3 x 10 dips
Tricep press with concrete chunk 3 x 10
2 x 20 overhead squat with concrete chunk
plank to v-thrust thing 2 x 10

2 x 30 bike crunch + 2 x 10 v-ups + 3 bridge counts

Wednesday Feb 6, 2013 #

Metcon 20:00 [4]
shoes: Moccasins

jogging+3x (10 box jumps+ 10 push ups+10 dips) jogging + tire overhead squat

Monday Feb 4, 2013 #

Metcon 30:00 [3]

10 burpees
3 x 10 dips
3 x 10 box jumps
8 x 50 m sprints

Sunday Feb 3, 2013 #

Circuit: Weight Training mixed with cardio 30:00 [4]
shoes: Moccasins

5 x 5 chest press
3 x 20 step-ups
3 x 20 bicep shoulder + presses
3 x 8 leg hangs
3 x 10 glute ham raise
3 x 10 front squat 25lb/hand
3 x 20 ball crunch

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