Training Log Archive: hannahpie

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

up to p.61

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

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

p.32-39
reviewed yesterday's reading

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

p. 14 - 32

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

sprints

p.1-13 of SM "Intro"

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

Walking around Taichung