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Training Log Archive: hannahpie

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  O-Lifts12 8:15:00
  cycling5 8:00:00 36.04 58.0
  Metcon4 1:50:00
  dancing/running/walking1 45:00
  Sprints1 15:00
  Total20 19:05:00 36.04 58.0

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Sunday Jun 30, 2013 #

Metcon 20:00 [4]
shoes: Moccasins

handstands

3 rounds:
10 push ups
10 box jumps
30 lunges
30 high knees
30 bike crunches

handstands

Saturday Jun 29, 2013 #

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

3 x 6 back squats @54kg rest = 3 x 10 dips
3 x 6 ov squat @24kg
3 x 6 front squat @34kg rest = planks
3 x (10bicep @ 9kg/hand + 10 tricep presses @ 13kg)

Friday Jun 28, 2013 #

O-Lifts 30:00 [4]
shoes: barefoot

Deadlift 5 x 5 @52kg
planks
bike crunch, etc

Thursday Jun 27, 2013 #

O-Lifts 45:00 [3]
shoes: barefoot

5 x 5 bench @38kg + rest=step-ups
5 x 5 push press @28kg abs = rest
3 x (10bicep @20lb+tricep exten @ 37lb)

Tuesday Jun 25, 2013 #

Sprints 15:00 [4]

sprints and push ups

Monday Jun 24, 2013 #

O-Lifts 45:00 [4]
shoes: Moccasins

5 x 5 back squats @45kg + 5 x 20 bikecrunch/plankholds
5 x 5 press @24kg
5x6 ov squat @24kg
5x5 front squat @34kg + 3 x (10bicep+10rows+10shoulderpress+10flies)

Thursday Jun 20, 2013 #

Metcon 30:00 [4]

burpees 10
high box jump 3 x 10
elevated push ups 3 x 10
kettle bell 3 x 10/side
walking ov lunges with cinder block

Wednesday Jun 19, 2013 #

O-Lifts 30:00 [4]
shoes: barefoot

Press @ 24kg 4 x 6
P press @28kg 4 x 6

dancing/running/walking 45:00 [3]
shoes: orange sneakers

running on the scooter-carved trails near the river, then wiggling through the alleyways in the middle of Thao Dien

Sunday Jun 16, 2013 #

Metcon 20:00 [3]

box jumps
handstands
inch worm push ups
running
kettle swings
puppy training

Saturday Jun 15, 2013 #

O-Lifts 30:00 [4]
shoes: barefoot

front sq 4 x 6 @40kg
back sq 4 x 6 @54kg
ov squat 4 x 6 @28kg

Friday Jun 14, 2013 #

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

front sq @ 40kg 3 x 6
ov sq @28kg 4 x 6
bk sq @55kg 4 x 6

cycling 1:00:00 [3]

to work and back

Thursday Jun 13, 2013 #

O-Lifts 40:00 [4]

Bench 5 x 5 @35kg
step-ups during rest
plank to one arm row @5k

Sunday Jun 9, 2013 #

Metcon 40:00 [5]
shoes: Moccasins

jogging 7 min
3 x ( 10 chin ups + 20m bear crawl + 5 inch worm push ups)
3 x 12 bench dips
8 sprints 50-60m

Saturday Jun 8, 2013 #

O-Lifts 30:00 [4]
shoes: barefoot

Back Sq @ 54kg 3 x 8
Ov Sq @ 24kg 3 x 8
Front Sq @40kg 3 x 6
Bench @34kg 3 x 8

cycling 1:00:00 [3] 14.0 km (4:17 / km)

to work and home

Friday Jun 7, 2013 #

cycling 1:00:00 [3]
(rest day) shoes: men's house sandals

to work and home

Thursday Jun 6, 2013 #

O-Lifts 45:00 [4]

3 x 10 box jumps
3 x 10 pushups

5 x 5 deadlifts @ 55kg
3x10/side plank twist things @7k/hand

Wednesday Jun 5, 2013 #

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

to work and home

Tuesday Jun 4, 2013 #

cycling 4:00:00 [3] 44.0 km (5:27 / km)
shoes: men's house sandals

Cycled to Dong Nai Province. Sticking out a gross truck road paid out, as the the end turned into a ferry launch next to a cargo dock. Awesome getting up into a ferry with a bunch of cars and scooters. Green, rural adventures in around monasteries and other pretty and watery green spots.

Monday Jun 3, 2013 #

O-Lifts 1:00:00 [4]

Back Sq @ 54kg 4 x 6
Press @ 24kg 4 x 6
Front Sq @40kg 4 x 6
Bench @34kg 3 x 6
side step-ups

Saturday Jun 1, 2013 #

O-Lifts 1:00:00 [3]
shoes: barefoot

3 min AMRAP burpees
jogging
5 x 5 deadlifts @55kg
3 x 10 kettlebell swings @ 13kg
3 x 10 weighted step ups
the hundred

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