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Training Log Archive: hannahpie

In the 30 days ending Sep 30, 2012:

activity # timemileskm+ft
  dancing/running/walking4 17:00:00
  O-Lifts10 13:30:00
  Metcon4 2:30:00
  Sprints2 2:10:00
  cycling1 1:30:00
  Running/Strength1 50:00
  Gymnastics Conditioning1 10:00
  Tabata Intervals2 8:00
  Total21 37:48:00

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Sunday Sep 30, 2012 #

O-Lifts 1:30:00 [4]
shoes: Moccasins

3 sets of 5

Fr Sq @50kg
Press @32kg
Ov Sq @35kg
Push Press @35kg
Back Sq @60kg
Deadlift @60kg
Bench @35kg

One leg bicep curls: 3x20
Handstands 10 minutes

Saturday Sep 29, 2012 #

Metcon 20:00 [4]
shoes: Moccasins

3 x 10 pushups
3x10 pull downs
3 x 20 air squats
3 x 10 dips
3 x 5/side kicks

Friday Sep 28, 2012 #

dancing/running/walking 4:00:00 [2]

walked around central Jakarta. Monas.

Thursday Sep 27, 2012 #

Sprints 2:00:00 [5]
shoes: orange sneakers

Ultimate Frisbee with Andrew's team at Bungakobono park (?)

Saturday Sep 22, 2012 #

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

Warm-up:
10 snatches

WO:
3 sets of 6-8,

Fr Sq: 6,6,6 @50kg
Press: 6,6,6 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 6, 6 @35kg
Back Sq: 6,6,6 @55kg
Deadlift: 6,6,6 @55kg
Bench: 6, 6, 6 @35kg

One leg bicep curls: 3x20

Thursday Sep 20, 2012 #

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

Warm-up:
10 min handstand drills

WO:
5 sets of 5

Fr Sq: @50kg
Ov Sq: @35kg
Back Sq: @55kg
Deadlift: @55kg

Weighted overhead walking lunges:3x20
1 leg bicep curls: 3x20

10 snatches with ez bar

Wednesday Sep 19, 2012 #

Sprints 10:00 [5]
shoes: orange sneakers

7 hill sprints

Gymnastics Conditioning 10:00 [3]

Handstands

Tuesday Sep 18, 2012 #

O-Lifts 1:00:00 [5]

5 minute run
30 box jumps : 6 x 5, on higher ledge

Warm-up:
20 pushups
10 min handstand

5 x 5:
Press @30kg
Push Press @35kg
Bench @35kg

one leg bicep curls: 3x 20

Presses are just sucky, how much do i have to eat before they get better?
Last 2 week's lactose reaction, coming down in water weight finally

Metcon 10:00 [3]

30 box jumps: 6 x 30, higher ledge, but easy

Monday Sep 17, 2012 #

dancing/running/walking 5:00:00 [3]

Hiking up and around the tea plantations, bamboo and cedar forest of Shizhuo, making friends with dogs.

Sunday Sep 16, 2012 #

dancing/running/walking 3:00:00 [3]

Stair stepping and tourist dodging at Alishan Mountain Park.

Friday Sep 14, 2012 #

O-Lifts 1:30:00 [5]
shoes: Moccasins

Warm-up:
5 min handstand drills
20 push-ups
15 snatches

WO:
3 sets of 6-8,

Fr Sq: 6,6,6 @45kg
Press: 6,6,6 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 6, 6 @35kg
Back Sq: 6,6,6 @55kg
Deadlift: 6,6,6 @55kg
Bench: 6, 6, 6 @35kg

3 x 10 box jumps
One leg bicep curls: 3x20

Wednesday Sep 12, 2012 #

O-Lifts 1:30:00 [5]
shoes: Moccasins

Carb re-feed

Warm-up:
10 min handstand drills
2x10 push-ups

WO:
5 sets of 5

Fr Sq: @45kg
Ov Sq: @35kg
Back Sq: @50kg
Deadlift: @50kg

Weighted overhead walking lunges:3x20
1 leg bicep curls: 3x20

Hang clean drills @20kg bar

Dancing

Monday Sep 10, 2012 #

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

Handstand: 10 min
Warm-up: pushups

5 x 5:
Press @30kg
Push Press @35kg
Bench @35kg

one leg bicep curls: 3x 20

Sunday Sep 9, 2012 #

Metcon 1:30:00 [5]
shoes: barefoot

FIELD DAY!

1.) 3 x 10 kettle-bell swings
2.) 3 x 25m bear crawls

dynamic stretching

3.) 3 x 10 push-ups
4.) 3 x 50m broad jumps
5.) 3 x 50m carry-me's

10 min rest- make a cheer + snack

6.) 3 x 15 chin-ups
7.) 3 x 15 V-ups
8.) 3 x 30 seconds tire flip

10 min rest- practice cheer + snack

9.) Mini-metcon-tucked in a mega-metcon:
2 rounds:

5 burpees
50 m sprint
5 air squats
50m sprint
5 V-ups
50m sprint

10.) 30 box jumps

Perform Cheer!
Yay!

Friday Sep 7, 2012 #

O-Lifts 1:30:00 [5]
shoes: Moccasins

Warm-up:
10 min handstand drills
10 push-ups

WO:
3 sets of 6-8,

Fr Sq: 6,6,6 @45kg
Press: 6,6,6 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 8, 8, 8 @30kg
Back Sq: 8,8,8 @50kg
Deadlift: 8,8,8 @50kg
Bench: 6, 6, 6 @35kg

Metcon:
3 rounds:
20 thrusters
30 count wall sits

One leg bicep curls: 3x20

note: Deloaded the push press last week, and now all the presses are better!

The experiment with whey protein did not turn out well. I got distended real quick, and am now carrying 3kg of water weight, which is horrible. Hopefully, it was pass soon.

Thursday Sep 6, 2012 #

Running/Strength 50:00 [3]

Not bad, quite easy actually considering i went running at 8pm, but got up at 5 am, from a few hours rest in the swank business man hotel, and imagine that it's easier running in actual shoes, although iffier on the ankles.

Wednesday Sep 5, 2012 #

dancing/running/walking 5:00:00 [1]

Walked for ages around Neihu district Taipei

Tuesday Sep 4, 2012 #

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

Warm Up:
15 snatches, 15 push ups,


Bench: 35kg 6,6,6 25kg 14
Push Press: 30kg 6,6,6 25kg 12
Press: 30kg 5,5,4 25kg 8

3x10 dips
3x20 1 leg bicep curls

Presses are deteriorating from under maintenance eating.

Monday Sep 3, 2012 #

Metcon 30:00 [5]
shoes: Moccasins

Huwei Park:
5 min L-sit practice

10 min Jog to track:

Warm-up: 2x 50m Bear Crawls

20 burpees
20 v-ups

Tabata: Sprints

Stretch

Tabata Intervals 4:00 [5]
shoes: Moccasins

sprints

Sunday Sep 2, 2012 #

O-Lifts 2:30:00 [5]
shoes: Moccasins

Warm-up:
10 min handstand drills
5 min running in tall grass
10 push-ups
10 snatches
10 chin-ups

WO:
3 sets of 6-8,

Fr Sq: 7,8,8 @40kg
Press: 6,6,5 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 8, 6 @30kg
Back Sq: 8,8,8 @50kg
Deadlift: 8,8,8 @50kg
Bench: 6, 6, 6 @35kg

One leg bicep curls: 3x20

Enormous energy, was dancing and handstanding throughout most of the lift rests. Then nix the box jumps tabata, and did 20 minutes of dancing reggaeton in the dance room.

Tabata: bicycle crunches

Tabata Intervals 4:00 [3]

bicycle crunches

Saturday Sep 1, 2012 #

cycling 1:30:00 [3]
(rest day)

Rode to Douliou to see "Premium Rush." We walked out early. Stooopid.

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