Training Log October 08

Friday 31/10/08 Cook and Phillip Park

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

14:46min

Thursday 30/10/08 Cook and Phillip Park

Shoulder press 1-1-1-1-1 reps (35, 37.5, 37.5, 40,40)
Push press 3-3-3-3-3 reps (35, 40, 42.5, 45, 47.5)
Push Jerk 5-5-5-5-5 reps (45, 45, 45 3F, 42.5, 42.5)

Swim 500TT + 4x100m 1:40min

Wednesday 29/10/08 Cook and Phillip Park

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds -> sub 40kg
Ring dips

13:30min

Tuesday 28/10/08 Cook and Philli Park

Four rounds for time:
Run 400 meters
Rest 2 minutes

Shoulder Press 1, 1, 1, 1, 1, (30, 32.5, 35, 37,.5, 40, 40) new PR 40Kg!!!

Monday 27/10/08 Cook and Philli Park

TT Swim 1K 18:23min

Sunday 26/10/08 Maroubra Beach

SURFING

15min for Rds: 5 HIndu Push Ups, 10 Squats, 15 Sit Ups   12 Rds

Ocean Swim 0.5K

Saturday 25/10/08 Bondi Beach

400 Lunges 12:19min

SURFING:-)

Friday 24/10/08

Run 5K

22:55min

Swim 1K, 6Rds 2min's ON/1min OFF

Thursday 23/10/08 UTS Gym

Ten rounds for time of:
12 Burpees
12 Pull-ups

16:02min

Wednesday 22/10/08 Cook and Phillip

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps -> official weight for girls 30kg
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

8 Rds

Squad swimming: 200m WU, 8x 25m drills, 75m swim, 4x100m 1:45 15s rest, 8x50m 50s 10s rest

Tuesday 21/10/08

Rest day (except two SPIN classes:-(

Monday 20/10/08 Cook and Phillip Park

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

11Rds

Sunday 19/10/08 Fraser Beach, Munmorah NP

Running 7K

Surfing:-)

Saturday 18/10/08 Fraser Beach, Munmorah NP

Surfing Day:-)
Boxing 5x3min

Friday 17/10/08 Cook and Phillip Park

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps -> subbed with 70kg

Didn't press START button on my watches, but took me about 35min's

Thursday 16/10/08 Cook and Phillip Park

Swim 500TT 9:14min

J.T. 21, 15, 9 Ring Dips, Handstand Push Ups, Push Ups
10:05min

Wednesday 15/10/08 Cook and Phillip Park

For time:
135 lb Squat clean, 10 reps -> sub with 45kg (oficial weight for girls was 40K)
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

16:15min

Tuesday 14/10/08 UTS Gym

Deadlift 3-3-3-3-3 reps

65, 70, 75, 80, 80kg

I wasn't warm enough as I did it quickly before my work. I know I shouln't have done it but there was no time later on!

Strict Chins (pronated grip) 7, 7, 8, 8

Swim
500TT 9:14min, 1K in total

Monday 13/10/08 Cook and Phillip Park

Seven rounds for time of:
75 pound Shoulder Press, 21 reps - official weight for girls 25kg
21 Back extensions

23:01min. Happy with that, last time did only 22.5kg!

Swim 0.5K

Sunday 12/10/08 Maroubra Beach

Swim 20min - bloooddy cold

Beach Volleyball:-)

4Rds of 50 Walking Lunges, 30 Sit Ups, 30 Back Extensions

Saturday 11/10/08 Maroubra Beach

Running in sand 20min

10Rds of 10 Squat Jumps, 10 Sit Ups, 10s Bridge Hold
Didn't have watched but did my best:-)

Friday 10/10/08 Cook and Phillip Park

WU:Run - hill sprints 5x, 2x200m sprint

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps -10KG
21 Pull-ups

19:20min

 

Thursday 9/10/08 Cook and Phillip Park

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

First Rd with 40kg, the rest 35kg
20:14min

Evening:
Jogging 1K
3 Rds 15x knees to elbows, 20 back extensions

Wednesday 8/10/08 Cook and Phillip Park

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

3:56min
4:05min
3:52min
3:56min
4:01min

Tuesday 7/10/08 UTS Gym

Weighted pull-ups 1-1-1-1-1-1-1 reps

10, 12.5, 15, 15, 15, 15, 15kg

Monday 6/10/08 Rose Bay & Cook and Phillip Park

Kayaking (Shark Island)

Swim 1K (5x 25m, free starts)

Sunday 5/10/08 Alexandria Park

Run 5K

Tennis

Saturday 4/10/08 Cook and Phillip Park

20min for Rds: 5 Push Ups, 10 Backward Stepping Lunges, 15 Sumo Dead Lift High Pull 24Kg

16Rds + 5 Push Ups, 10 Lunges, 5 SDL HP

Deep Aqua without floation belt

Friday 3/10/08 Cook and Phillip Park

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

40Kg, 5 Rounds

Swim 0.6K

Thursday 2/10/08 UTS Gym

Row 3x600m (2:25, 2:28, 2:29) Splits 2:02, 2:03, 2:04

Snatch 80%1x3 32.5
Clean and Jerk 100% 50Kg (NEW PR!!!!Slowly getting to my Body Weight! Yupeee)

 

Wednesday 1/10/08 Cook and Phillip Aquatic Centre

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips (21:08min)