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Training Log Archive: hannahpie

In the 31 days ending Aug 31, 2012:

activity # timemileskm+ft
  O-Lifts10 12:10:00
  WSI/Vietnamese/Coursera4 5:30:00
  cycling1 1:20:00
  Gymnastics Conditioning5 1:00:00
  HIITS/STRENGTH2 40:00
  Tabata Intervals3 12:00
  Total16 20:52:00
  [1-5]15 16:22:00

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WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Thursday Aug 30, 2012 #

O-Lifts 1:00:00 [4]

Warm-Up:20 snatches

1 RM set + 3 sets of 6-8

Fr Sq: 45/40kg
Ov Sq: 40/35kg
Bk Sq: 60/50kg
Dead: 60/50kg

2x20 Overhead Weighted lunges
3x10 Glute-ham raises

76.9

Tuesday Aug 28, 2012 #

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

Warm Up:
10 snatches, 10 push ups, 10 shrugs with 20kg bar
Handstand drills

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

20 dips
20 push ups
30 1 leg bicep curls @12lb/hand

3x 40 bicycle crunches
3x 8 V-ups

77.7

Monday Aug 27, 2012 #

HIITS/STRENGTH 30:00 [5]
shoes: barefoot

5 min run

Met Con: 3 rounds of
20 box jumps
15 jumping chin ups
10 V-ups
10 count bridge

Sunday Aug 26, 2012 #

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

Warm-up: Handstand drills + 10 snatches

3 sets of 6-8,

Fr Sq: 7,6,6 @40kg
Press: 5,4,5 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 6, 6 @35kg
Back Sq: 8,8,8 @50kg
Deadlift: 8,8,8 @50kg
Bench: 6, 6, 6 @35kg

turkish get-ups: 12 reps
handstand getting all right!

77.8

Friday Aug 24, 2012 #

cycling 1:20:00 [3]

Thursday Aug 23, 2012 #

O-Lifts 1:00:00 [5]

Warm-up: Handstand drills + 10 snatches

3 sets of 6-8,

Fr Sq: 6,7,7 @40kg
Press: 6,6,4 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 6, 6 @35kg
Back Sq: 8,8,8 @45kg
Deadlift: 8,8,8 @45kg
Bench: 6, 6, 6 @35kg

Met Con: 3 rounds of
20 thrusters
30 count wall sits
20 fast (knee) push ups

HIITS/STRENGTH 10:00 [5]

Met Con: 3 rounds of
20 thrusters
30 count wall sits
20 fast (knee) push ups

Sunday Aug 19, 2012 #

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

Warm-up: Handstand drills +
5 min grass running

3 sets of 6-8,

Fr Sq: 6,7,7 @40kg
Press: 6,6,4 @30kg
Ov Sq: 8, 8,8 @35kg
Push Press: 6, 6, 6 @35kg
Back Sq: 8,8,8 @45kg
Deadlift: 8,8,8 @45kg
Bench: 6, 6, 6 @35kg

Met Con:
Tabata burpees
100m walking lunges
100m side lunges

Tabata Intervals 4:00 [5]
shoes: Moccasins

burpees

Thursday Aug 16, 2012 #

O-Lifts (RFL week 3/refeed) 1:30:00 [4]
shoes: Moccasins

Warm-up: Handstand drills

2 sets of 6-8, 1 set of 1RM

Fr Sq: 8,8 @35kg 1 @45
Press: 6,6 @30kg 1 @35
Ov Sq: 8, 8 @30kg 1 @35
Push Press: 6, 6 @30kg 1@35
Back Sq: 8,8, @50kg 1@55
Deadlift: 8,8 @55kg 1@60kg

Met Con: 3 rounds
10 thrusters
10 push ups
20 count wall sit

Sunday Aug 12, 2012 #

O-Lifts (total, RFL week 2 end/fre) 1:30:00 [4]
shoes: Moccasins

Warm-up: 20 snatch with bar

Fr Sq: 8,8,8 @35kg
Press: 6,6,6 @30kg
Ov Sq: 8, 8,8 @30kg
Push Press: 6, 6,6 @30kg
Back Sq: 8,8,8 @50kg
Deadlift: 8,8,8 @55kg (numbness much better, no sprints/stretching helped)
Bench press: 8,8,8 @30kg

Metcon:
3 rounds:
box jumps 15
chin-ups 15

tabata: v-ups

Ending week 2 of the RFL diet. Boy is it boring not to move more. I suppose it's worth it, we'll see at the end 5 weeks, then it's back to normal eating and bigger more active days. Can't wait to progress more on the lifts, since the start of the diet I haven't been able to had any weight to the bar. The presses have depreciated a bit, can't say why though I'm meeting all the protein targets without difficulty.
77.7

Tabata Intervals 4:00 [3]

just v-ups

Friday Aug 10, 2012 #

Gymnastics Conditioning 5:00 [1]

Handstands!

Thursday Aug 9, 2012 #

O-Lifts (week 2 RFL) 1:00:00 [4]
shoes: Moccasins

Fr Sq: 8,8,8 @35kg
Press: 6,6,5 @30kg
Ov Sq: 8, 8,8 @30kg
Push Press: 6, 6,6 @30kg
Back Sq: 8,8,8 @40kg
Deadlift: 8,8,8 @50kg (numbness slightly better)

Gymnastics Conditioning 10:00 [3]

Handstand

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

Finance assignment
and
"The English Verb"

Tuesday Aug 7, 2012 #

WSI/Vietnamese/Coursera 2:00:00 [0]
(sick)

Lots of studying all day because why!?

Because I had a 2 day late gluten reaction to the birthday cake on Sat. Eviscerated me. Missed work and everything. Boy never again. You can't go back again.

Monday Aug 6, 2012 #

Gymnastics Conditioning (RFL week 2) 10:00 [3]
(rest day)

Handstand practice: boy is it getting there. holding at 2 seconds fairly consistently, the launch is better, getting a feel for balance.

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

20 min Viet
40 min week 3 finance

Saturday Aug 4, 2012 #

O-Lifts (total, RFL) 1:00:00 [4]
shoes: Moccasins

Better fueled today, workout a lot easier than Thursday, but legs are numb all the time now perhaps do to SWC on Fri and carrying loads of water on my body, WTF, will scale back, stretch more, no sprints this week, and do a proper carb refeed. Looking forward to going off RFL so that I can get back to adding weight to the bar and start doing more intense metcons and making PRs again, that's more life affirming than sitting around cutting fat.

Fr Sq: 8,8 @35kg
Press: 5,5 @30kg
Ov Sq: 8, 8 @30kg
Push Press: 6, 6 @30kg
Back Sq: 8,8 @40kg
Bench: 6, 6 @30kg
Deadlift: 8,8 @50kg (numbness not so bad starting from high hang)


Metcon (it was too easy, we both agreed)

3 rounds:
30 walking lunges
Carry Michael 30 paces
20 pushups (8+12)

Thursday Aug 2, 2012 #

O-Lifts (total) 40:00 [4]
shoes: barefoot

Lifting on RFL is tough, wasn't reaching the 6th rep. Also, not having racked bars was a pain in the ass and limited what we could do, how heavy we could go, I absolutely hate working out in the apartment "gym" (Typhoon, real gym closed)

Fr Sq: 5,5 @35kg
Press: 5,4 @30kg
Ov Sq: 7, 6 @30kg
Push Press: 6, 4 @30kg
Back Sq: 8,8 @35kg

No dead lifting, legs were feeling numb-ish, I was feeling weak from the RFL.

Gymnastics Conditioning 5:00 [2]

Did some wall handstands for Michael.

THEN...

PERSONAL RECORD!!!!

Held a free handstad for good 2 seconds. Michael was witness.

Wednesday Aug 1, 2012 #

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

Finished Finance lectures 3 days ahead of schedule! Mega example was conceptually sound, but off in a small detail. Love the example problems. Like figuring things out by making plans, steps, etc. I'm morphing.

Working casually through Vietnamese, taking in a new lesson when I feel too hemmed in. Maybe a lesson+related lesson/week is a good pace, combined with reviewing previous lessons throughout the week.

Shoot for starting a new lesson every Tuesday, related lesson on Thursday.

Gymnastics Conditioning 30:00 [3]
shoes: barefoot

10 min Handstand drills
5 min L-sit on parallel bars
5 min forward rolls and back rolls (finally made a back roll, though needs consistency)

3 sets of 20 (7+13) push-ups = 60

Tabata Intervals 4:00 [5]
shoes: Moccasins

track sprints (in the monsoon!)

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