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Training Log Archive: hannahpie

In the 31 days ending Jul 31, 2013:

activity # timemileskm+ft
  O-Lifts10 6:00:00
  cycling1 5:00:00 34.18(8:47) 55.0(5:27)
  dancing/running/walking2 1:45:00
  Metcon2 55:00
  Sprints3 50:00
  Total18 14:30:00 34.18 55.0

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Wednesday Jul 31, 2013 #

Metcon 20:00 [3]

running and sprints with Spinach
3 x 10 box jumps
3 x 12 elevated push ups

Tuesday Jul 30, 2013 #

O-Lifts 30:00 [3]

2 x 10 thruster @14kg
3 x 6 front squat @34kg
3 x 5 back squat @54kg
mountain climbers random jumping around, etc.
3 x 6 press @24kg
2 x 5 bench @34kg

pinch count @9kg

Saturday Jul 27, 2013 #

O-Lifts 30:00 [4]

bench 3 x 8 @ 34kg
back squat 3 x 8 @25kg
front squat 3 x 8 @34kg
side plank press with 5kg hand 2 x 8/side
overhead squat
pinch count

Tuesday Jul 23, 2013 #

O-Lifts 30:00 [4]

5 x 6 bench @ 34kg
5 x 6 plie squat @ 23kg dumbell

PR @ 90kg (not full to ground)
back squat drop set starting at 90, dropping by 5kg, going to10kg as many reps as comfortable

1 x 6 front sq @34kg
2 x 8 overhead squat @24lg

pinch count:
3 x 12 bicep
3 x 12 tricep press
3 x 10 shoulder press

2 x 8 deadlift with dumbell @19kg/hand

Sunday Jul 21, 2013 #

Sprints 20:00 [4]
shoes: Moccasins

jogging with Spinach
sprints
3 x 12 push ups

Friday Jul 19, 2013 #

dancing/running/walking 45:00 [4]

circuit
5 x 10 box jumps 3 x 10 wide arm push ups + 4 x 5 diamond push ups
jogging
3 x 6 press @24kg
3 x 6 push press @28kg
active rests = ab work
bicep 3 x 20 @7kg/hand
tricep press 3 x 10 @8kg
shoulder press 3 x 20 @7kg/hand
tricep pull 3 x 10 @9kg/hand

Thursday Jul 18, 2013 #

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

Spinach's first jog!

Wednesday Jul 17, 2013 #

Metcon 35:00 [3]

3 x 10 tuck jumps
3 x 10 dips
1 x 10 burpees

dancing

Tuesday Jul 16, 2013 #

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

5 x 6 bench @34kg
3 x 20 18kg step-ups
3 x 10 box jumps
2 x 6 side plank to shoulder press @ 5kg per side
5 x 5 back squat @ 54kg
3 x 8 front squat @34kg
ab leg raise thing 3 x 8
3 x 10 bicep curl @ 9kg
2 x 20 tricep press @ 9kg

Sunday Jul 14, 2013 #

Sprints 15:00 [4]

Saturday Jul 13, 2013 #

O-Lifts 30:00 [3]

front squat 3 x 6 @38kg
overhead 3 x 8 @28kg
back 3 x 6 @54kg

arms blaster wowwee combo whatever

Friday Jul 12, 2013 #

O-Lifts 30:00 [4]

bench 5 x 5 @34kg
step-ups + box jumps 5 x 10
press 3 x 6 @24kg
p-bar dips 3 x 10
abs
3 x 10 bicep 9kg + 3 x 10 shoulder press 3 x 10 tricep pull @9kg

Thursday Jul 11, 2013 #

cycling 5:00:00 [3] 55.0 km (5:27 / km)

cycle with Spinach, first bike adventure, to Dong Nai. Highlight: commandeering a wooden boat and paddling into a palm marsh

Tuesday Jul 9, 2013 #

O-Lifts 45:00 [4]

back squat 5 x 5 @52kg
overhead sq 3 x 8 @24kg
front squat 3 x 6 @38kg
2 x 10 bicep 9kg + 2 x 10 tricep press @9kg
side squat throw 3 x 6/side

Saturday Jul 6, 2013 #

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

5 x 5 deadlifts @50kg
3 x 10 kettlebell @ 17kg
abs 5 min
bicep+ shoulder press+pulls

Friday Jul 5, 2013 #

Sprints 15:00 [4]

10x

Thursday Jul 4, 2013 #

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

bench 5 x 5 @38kg
step-ups = rest
thrusters 3 x 10 @12kg
p-bar dips 2 x 10
plank to side shoulder press 5kg/side 3 x 8
back squats 3 x 8 @44kg
2 x 10 bicep 9kg + 2 x 10 tricep press @9kg
side squat throw 3 x 10

Tuesday Jul 2, 2013 #

O-Lifts 50:00 [4]
shoes: barefoot

3 x 6 back squats @54kg
3 x 6 push press @28kg abs = rest
3 x 6 ov squat @28kg
3 x 6 front squat @40kg
3 x 6 press @24kg abs = rest
3 x (10bicep, shoulder press, tricep pull @29k+tricep exten @ 37lb)

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