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Training Log Archive: hannahpie

In the 31 days ending Jul 31, 2012:

activity # timemileskm+ft
  WSI/Vietnamese/Coursera23 16:56:25
  O-Lifts10 10:50:00
  dancing/running/walking6 10:26:00
  Week-off5 6:10:00
  cycling1 2:30:00 27.34(5:29) 44.0(3:25)
  HIITS/STRENGTH2 1:30:00
  Tabata Intervals4 48:00
  Gymnastics Conditioning3 35:00
  CrossFit1 30:00
  Sprints1 20:00
  Total31 50:35:25 27.34 44.0
  [1-5]26 36:19:00

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Tuesday Jul 31, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [3]
(rest day)

manual finished!

Taking a break from WSI and management reading, focus on finance class and Vietnamese. Occasional, general management and applied linguistic reading when the fancy strikes.

More focus on browsing the online portal. Getting a feel for the programing, less reading.

On August 25 I pick it up again, will start reviewing sections in the manual, and will follow-up with suggested readings.
Day 2 RFL: lowered to 900

Gymnastics Conditioning 10:00 [0]
(rest day)

Handstand practice

For some reason, i improved over night. I could manage about 1-2 seconds of free handstand, more of a levitation than a balance.

Monday Jul 30, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [0]

p.500

O-Lifts (RFL) 1:00:00 [3]
shoes: Moccasins

Warm-up: 10 snatches (from hang) with bar

2 sets of 6-8 reps each exercise:

Front Squat: 35kg (6)
Overhead Squat: 30kg (8)
Back Squat: 50kg (8)
Press: 30kg (6)
Push Press: 30kg (6)
Deadlift: 40kg (6) a little less numb ness, with lots of stretching and rolling
Bench: 30kg (8)

78.8

Sunday Jul 29, 2012 #

WSI/Vietnamese/Coursera 30:00 [0]
(rest day)

p.468

Saturday Jul 28, 2012 #

O-Lifts 2:00:00 [4]
shoes: Moccasins

Warm-up: 20 snatches (from hang) with bar

Front Squat: 1RM@45kg,
3 sets of 6 @35kg

Overhead Squat: 1RM@35kg,
8x@25kg, 2 sets of 6@30kg

Back Squat: 1RM@65kg,
3 sets of 8x @40kg

Press: 1RM@35kg,
3 sets of 6 @30kg

Push Press: 1RM@35kg,
3 sets of 6 @30kg

Deadlift: 1RM@50kg,

1 set @30kg (legs went numb, deloaded to bar)

Bench 1RM@35kg (could do 2 reps, but didn't have smaller plates to get to 1RM)
3 sets of 8 @30kg

Everything kind of sucked today, felt the effect of a week long calories reduction? Maybe.

Metcon:
3 rounds:
10 box-jumps
10 v-ups
10 count bridge hold

Friday Jul 27, 2012 #

dancing/running/walking (walking) 1:20:00 [2]
shoes: men's house sandals

slow, vietnamese, etc.

Gymnastics Conditioning 15:00 [3]

Handstand drills (getting closer to a free handstand, maybe a month more)
Parallel bar L-sit (harder on little sleep, yuck)

WSI/Vietnamese/Coursera 1:30:00 [0]

p.444

Tabata Intervals 20:00 [4]
shoes: Moccasins

Tabata track sprints

and

15 minutes of street jogging home and back.

Thursday Jul 26, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [0]

p.408

O-Lifts (lower) 1:00:00 [4]
shoes: Moccasins

1 warm-up set = 10 @20 kg
5 sets of 5 reps:

Front Squat: 35kg
Overhead Squat: 30kg
Back Squat: 40kg
DeadLift: 45kg

Met Con:
4 rounds of:
Wall sit (30 sec)
Thrusters (as many in 30 sec for quality)

Wednesday Jul 25, 2012 #

WSI/Vietnamese/Coursera 35:00 [0]

p. 382

Tuesday Jul 24, 2012 #

WSI/Vietnamese/Coursera 40:00 [0]

p. 365

Monday Jul 23, 2012 #

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

5 sets by 5 reps:

Press 25kg
Push Press 30 kg
Deadlift 40kg
Bench Press 30kg





Tabata Intervals 4:00 [5]
shoes: Moccasins

Burpees

WSI/Vietnamese/Coursera 1:00:00 [0]

p.348

Sunday Jul 22, 2012 #

dancing/running/walking (walking) 2:00:00 [2]
shoes: men's house sandals

Tainan

Saturday Jul 21, 2012 #

O-Lifts (with Michael) 1:00:00 [4]
shoes: Moccasins

4 BY 5

1 warm-up set of 5 @20kg
3 sets 5 reps at 85-90%RM

Front Squat: 20, 35kg
Press: 20, 25kg
OH Squat: 20, 30kg
Push Press: 20, 30kg
Back Squat: 20, 40kg
Deadlift: 20, 40kg
Bench Press: 20, 35kg

MetCon:
3 rounds:
10 tuck jumps
10 jumping chin-ups

79.7

WSI/Vietnamese/Coursera 10:00 [0]

p. 335

Friday Jul 20, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [0]

p. 329

Tabata Intervals 20:00 [5]
shoes: Moccasins

Broke with my week-off a few hours early, added a 20 minute track workout.

Felt great to move with power again.

Tabata sprints

800m of various track drills

Thursday Jul 19, 2012 #

WSI/Vietnamese/Coursera 30:00 [0]

p.307

dancing/running/walking 1:30:00 [3]
shoes: barefoot

Wednesday Jul 18, 2012 #

Week-off 1:30:00 [3]
shoes: Moccasins

running, dancing, playing
handstand drills and L-sits, pistol, rolls

WSI/Vietnamese/Coursera 1:00:00 [0]

p. 296

Tuesday Jul 17, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [0]

p.278

Week-off 1:00:00 [3]
shoes: barefoot

intermittant handstands, burpees, sqauts in between reading. 40 minutes of gymnastics work at park.

Monday Jul 16, 2012 #

Week-off (walking) 30:00 [2]

played at the park carried meat home ran around the roof

WSI/Vietnamese/Coursera 50:00 [0]

p.248

Sunday Jul 15, 2012 #

Week-off 3:00:00 [3]

Basketball morning

chocolate

Playing handstand practice with Michael as spotter

Cycling around Dounan for the afternoon.

Reward pants.

Saturday Jul 14, 2012 #

Week-off 10:00 [0]

Starting a Week Off from anY sprints, metcon, or lifting.

Will only focus on pleasant, unstructured gymnastic conditioning working on the following skills:

headstand, handstand, cartwheels, backrolls, forward rolls, pistol squats and rolls, L-sit, free handstand drills, bridge, splits

stretching + V-sit

Slow, long walks to keep me sane.

Next lifitng workout will be Sat 14th

WSI/Vietnamese/Coursera 51:00 [0]

p.227

Friday Jul 13, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [3]

p.200

HIITS/STRENGTH 30:00 [4]
shoes: barefoot

4 rounds:
400m run
10 chin ups
20 air squats

Handstand work 5 minutes

100 Push-ups (5+15)

barefoot feet are acting up again, rubbed off some skin, the track pavement way too hot, did the 400m run in the tall field grass at the height of noon under the tropic sun. Ick.

Thursday Jul 12, 2012 #

O-Lifts (lower) 1:00:00 [4]
shoes: Moccasins

5 set by 5 rep, with increasing weight

Front Squat 25kg, 30, 35, 40, 45
Dead Lift 30kg, 35kg, 40, 45, 50kg
Overhead Squat 20kg, 25, 30, 35, 40
Back Squat 30kg, 35kg, 40, 45, 50kg

Weighted lunges 3 set 20x with 10kg overhead

Wednesday Jul 11, 2012 #

WSI/Vietnamese/Coursera 30:00 [3]

p.134

Tuesday Jul 10, 2012 #

WSI/Vietnamese/Coursera 30:00 [3]

--p.115

dancing/running/walking 36:00 [1]
shoes: men's house sandals

"fasted" morning walk

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

Warm-up: pistol rolls

5 sets of 5x:
Press: 59 lb
Push Press: 63 lb

Dumbell bench Press: 22lb/hand 5 sets of 10x

V-up: 3 sets of 10x

Turkish get ups: 5 rep/side

3 rounds:
5 burpees
5 deadlifts @ 80lb

Monday Jul 9, 2012 #

CrossFit 30:00 [4]
shoes: Moccasins

100 Push-ups: 5 sets of 20 (4+16)

5 rounds:
Handstand: 25 count
L-sit: 15 count

4 rounds:
box jumps
jumping chin ups

Sprints 20:00 [5]
shoes: Moccasins

10 x 40m hill sprints

dancing/running/walking 1:00:00 [3]
shoes: Moccasins

Sunday Jul 8, 2012 #

cycling 2:30:00 [3] 44.0 km (3:25 / km)
shoes: men's house sandals

Saturday Jul 7, 2012 #

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

Pushups: 3+22
L-sit: 1x 15 count
Handstand: 3x 10 counts

All lift sets done in succession with little rest
4 sets/lift: 12-15x 45lb, 8-10x 50.5lb, 4-6x 67lb, 1-2 78lb

Front Squat
Press: 10x, 8x, 4x, 1x
Back Squat
Push press
Ovr Squat
Deadlift: 56lb, 67lb, 89lb, 115lb

Thruster: 8x, 8x, 5x, 3x @ 45lb

Friday Jul 6, 2012 #

WSI/Vietnamese/Coursera 10:00 [0]
(rest day)

up to p.61

Thursday Jul 5, 2012 #

WSI/Vietnamese/Coursera 1:00:00 [0]

Finished WSI products section p.41-54
the types of activities will need to be revisited at a later time. too many specifics.

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

Walking lunges with 22lb overhead:
4 x 14 rep

8 set x 4 lifts

# Reps per set:
Front Squat 10, 1 1, 3, 3, 6, 6, 6
Overhead Squat 10, 1, 1, 3 , 3, 6, 6, 6
Back Squat 10, 1,1, 3, 3, 6, 6, 6
Deadlift 10, 1, 1, 3, 3, 6, 6, 6

Loads:
1 RM, 75-83%RM, 28-50%RM
Front Squat @ 100lb 1 RM
Overhead Squat @ 89lb 1 RM
Back Squat @ 111lb 1RM
Deadlift @ 122lb 1RM

75-83%RM (add abar weight on all 45lb)
Front Squat @ 20kg
Overhead Squat @ 15kg
Back Squat @ 25kg
Deadlift @ 30kg

28-50%RM
All sets at 10kg + 45lb

Stretch and 3 X 20 count handstands

Wednesday Jul 4, 2012 #

WSI/Vietnamese/Coursera 30:00 [0]

p.32-39
reviewed yesterday's reading

Gymnastics Conditioning 10:00 [3]
(rest day)

5 x 20 pushups (2,18)
5x 20 air squats
5 x 20 count handstand
3 x 20 count bridge

Tuesday Jul 3, 2012 #

WSI/Vietnamese/Coursera (1000) 40:00 [0]

p. 14 - 32

HIITS/STRENGTH 1:00:00 [4]
shoes: barefoot


Alternate the two:
L-sit: 4 x 15 counts
Pistol squats 4x 2rep/leg

Handstands: 4 x 20 count
V ups: 4 x 15

Box Jump: 10
Jumping eccentric chin-ups:10

Bridge: 3 x 20 count

Tabata sprints

Tabata Intervals 4:00 [5]
shoes: Moccasins

sprints

Monday Jul 2, 2012 #

WSI/Vietnamese/Coursera 25 [0]

p.1-13 of SM "Intro"

O-Lifts (Upper ) 50:00 [4]
shoes: Moccasins

Wrote up this workout myself, and once I was doing it it felt too short, next time a few more sets of heavy single reps.

Pushups: 60
L-sit: 2x 8 count (not so fun, needs work)
Handstand: 3x 10 counts

Warm-up reps 10x, 1 rep max - 3 rep - 6 rep

Press: 10x 45lb, 1x 67lb, 4x 56 lb, 6x 45lb
V-up: 10x
Push press: 10x 45lb, 1x 78lb, 4x 67 lb, 6x 56lb
V-up: 10x
Chin-ups:15x
Bench press: 15x 45lb, 1x 78lb, 3x 67 lb, 6x 56lb, 2x 78lb

Practice 10 min: forward roll, handstand, stretches

Sunday Jul 1, 2012 #

dancing/running/walking 4:00:00 [3]

Walking around Taichung

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