Training Log Archive: hannahpieIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
dancing/running/walking 20:00 [3]
shoes: Moccasins
walking
Sunday Nov 25, 2012 #
Metcon 45:00 [5]
shoes: Moccasins
10 burpees
3 x 10/leg pistol lunges
10 burpees
3 x 10 box jumps
3 x 10 push-ups
10 burpees
3 x 10 dips
3 x 30 bicycle crunches
3 x 20m carry-me's
3 x 10/leg pistol lunges
10 burpees
3 x 10 box jumps
3 x 10 push-ups
10 burpees
3 x 10 dips
3 x 30 bicycle crunches
3 x 20m carry-me's
Monday Nov 19, 2012 #
cycling 40:00 [3] 79.0 km (30 / km)
shoes: orange sneakers
To Ershui and enivrons.
O-Lifts 1:00:00 [4]
shoes: Moccasins
5 sets of 5 rep:
Press @30kg 5,5,5,4!,4!
Push Press @35kg 5, 4!, 4!
Assisted Bench @40kg 5 sets of 5
2 x 20 bicep-shoulder curls with 12lb/hand
5x 30 bicycle crunch
Press @30kg 5,5,5,4!,4!
Push Press @35kg 5, 4!, 4!
Assisted Bench @40kg 5 sets of 5
2 x 20 bicep-shoulder curls with 12lb/hand
5x 30 bicycle crunch
Saturday Nov 17, 2012 #
O-Lifts 1:00:00 [4]
3 x 20 kettlebell
3 x 30 bicycle
Fr Sq 3 R @55kg, then 5, 5 @50kg
Ov Sq 1 R @40kg, then 5, 5@ 35kg
Back Sq 3 R @75kg, then 5, 5@ 60kg
Press 1 R @35kg, then 5, 4!@ 30kg
Push Press 5, 5@ 35kg
Back Squat 3 R @75kg, then 5, 5@ 60kg
Dead 1 RM @40kg, then 5, 5@ 35kg
Bench 2 R @70kg, then 5 @ 60kg
3 x 10/side tricep extension
3 X 20 w 40lb step-ups
3 x 20 bicep curls
76.7
3 x 30 bicycle
Fr Sq 3 R @55kg, then 5, 5 @50kg
Ov Sq 1 R @40kg, then 5, 5@ 35kg
Back Sq 3 R @75kg, then 5, 5@ 60kg
Press 1 R @35kg, then 5, 4!@ 30kg
Push Press 5, 5@ 35kg
Back Squat 3 R @75kg, then 5, 5@ 60kg
Dead 1 RM @40kg, then 5, 5@ 35kg
Bench 2 R @70kg, then 5 @ 60kg
3 x 10/side tricep extension
3 X 20 w 40lb step-ups
3 x 20 bicep curls
76.7
Wednesday Nov 14, 2012 #
Circuit: Weight Training mixed with cardio 1:00:00 [3]
shoes: Moccasins
slo-mo: trying to jog slow and complete these movements to keep heart-rate only slightly elevated and tension throughout movement, but trying to keep it very slow, kinda hard actually.
3 x 10 Kettle-bell swing
10 min jog to school park
3 x 20 plank to forearm
3 x 20 plank tucks
5 min handstands
5 min jog to sugar cane park
3 x max hold (10 count) L-sit
10 min jog to market
3 x 10 Kettle-bell swing
10 min jog to school park
3 x 20 plank to forearm
3 x 20 plank tucks
5 min handstands
5 min jog to sugar cane park
3 x max hold (10 count) L-sit
10 min jog to market
Tuesday Nov 13, 2012 #
O-Lifts 1:00:00 [4]
shoes: Moccasins
5 sets of 5 rep:
Press @30kg
Push Press @35kg
Dead @60kg
10 snatches
10 push-ups
10 thrusters
3 x 20 bicep-shoulder curls
Press @30kg
Push Press @35kg
Dead @60kg
10 snatches
10 push-ups
10 thrusters
3 x 20 bicep-shoulder curls
Saturday Nov 10, 2012 #
O-Lifts 1:00:00 [4]
shoes: Moccasins
3 sets of 5 rep:
Fr Sq @50kg
Ov Sq @35kg
Back Sq @60kg
Press @30kg
Back Squat @60kg
Bench @35kg
3 x 12 plank body rows
3 x 15 thruster
3 X 20 w 40lb step-ups
3 x 20 high knees
3 x 20 bicep curls
Fr Sq @50kg
Ov Sq @35kg
Back Sq @60kg
Press @30kg
Back Squat @60kg
Bench @35kg
3 x 12 plank body rows
3 x 15 thruster
3 X 20 w 40lb step-ups
3 x 20 high knees
3 x 20 bicep curls
Thursday Nov 8, 2012 #
O-Lifts 1:00:00 [4]
shoes: Moccasins
5 sets 5
Fr Sq @50kg
Ov Sq @35kg
Back Sq @60kg
Deadlift @60kg
Fr Sq @50kg
Ov Sq @35kg
Back Sq @60kg
Deadlift @60kg
Wednesday Nov 7, 2012 #
Tabata Intervals 4:00 [5]
shoes: Moccasins
sprints
Metcon 15:00 [4]
shoes: barefoot
3 ROUNDS:
10 jumping chin ups + 10 V-ups + short rest
3 ROUNDS:
5 box jumps + 5 push ups+ 5 box jumps + 5 push ups + short rest
10 jumping chin ups + 10 V-ups + short rest
3 ROUNDS:
5 box jumps + 5 push ups+ 5 box jumps + 5 push ups + short rest
Tuesday Nov 6, 2012 #
O-Lifts 1:00:00 [4]
10 min running
15 min handstand
5 by 5
P. Press @35kg
Press @30kg
Deadlift @60kg
3 x 30 bicep/shoulder
3 x 20 bicycle
3 X 10 push ups
3 x 20 air squats
15 min handstand
5 by 5
P. Press @35kg
Press @30kg
Deadlift @60kg
3 x 30 bicep/shoulder
3 x 20 bicycle
3 X 10 push ups
3 x 20 air squats
Monday Nov 5, 2012 #
cycling 2:00 [3]
to Douliou
Saturday Nov 3, 2012 #
O-Lifts 1:30:00 [4]
Deloaded by 2.5-5 kg increased reps from 5 to 8
10 sntach
10 thruster
3 sets 8
Fr Sq @45kg
Press @25kg
Ov Sq @30g
Push Press @30kg
Back Sq @55kg
Deadlift @55kg
Bench @30kg
3 x 30 bicycle crunch
3 x 20 bicep-to-shoulder press
stretching + handstand
10 sntach
10 thruster
3 sets 8
Fr Sq @45kg
Press @25kg
Ov Sq @30g
Push Press @30kg
Back Sq @55kg
Deadlift @55kg
Bench @30kg
3 x 30 bicycle crunch
3 x 20 bicep-to-shoulder press
stretching + handstand
Friday Nov 2, 2012 #
dancing/running/walking (jogging) 30:00 [3]
shoes: Moccasins
Thursday Nov 1, 2012 #
Metcon 30:00 [5]
shoes: barefoot
Warm-up: jogging and handstands
Met con:
3 ROUNDS:
10 jumping chin ups + 10 V-ups + short rest
3 ROUNDS:
5 box jumps + 5 push ups+ 5 box jumps + 5 push ups + short rest
3 ROUNDS:
5 burpees + 50m sprint + short rest
Met con:
3 ROUNDS:
10 jumping chin ups + 10 V-ups + short rest
3 ROUNDS:
5 box jumps + 5 push ups+ 5 box jumps + 5 push ups + short rest
3 ROUNDS:
5 burpees + 50m sprint + short rest
O-Lifts 30:00 [4]
shoes: barefoot
5 x 5
Front Squat @ 50kg
Overhead Squat @ 35kg
Back Squat @ 60kg
Deadlift @60kg
Front Squat @ 50kg
Overhead Squat @ 35kg
Back Squat @ 60kg
Deadlift @60kg