Amanda
Hmmm, I've been very slack about posting here but the work continues.
I foolishly continued with the power cleans on the weekend and have aggravated my knee. I was doing well, technique-wise, and ... read more
- Site:
- http://amandasingh.me
- Miles:
- 135 total / 0 in 2012
- Goal:
Rugby next year! I've just had a knee recon, so it's a good opportunity to work on my fitness base.
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Amanda logged 135 miles.
Last workout over 2 years ago. Help get them back on track!
Entries
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FIT
good Academy Gym Session: MMG 2 01:00
I'm kinda partial to training barefoot, so ditched my shoes partway through. No one complained :)
Dumbbell Snatch
Weighted Chinups (10kg) + chest slap push ups
Farmer's Walk (22.5)
Standing rope ... read more -
FIT
good Hypertrophy 2: Legs 2 01:20
4 sets of 8
Split Squat
Zercher Squat
Cable Leg Cycles
Standing Calf Raise
Weighted Plank (5kg + Ahron + Natto (2nd set)) -
VELO
alright Recovery/Speedplay 00:25
A few disruptions this session. Didn't push hard because I have the Sufferfest today and wanted to get the most out of this recovery sesh.
- RUN
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FIT
good Hypertrophy 2: Arms 2 01:15
8 reps x 4 sets
Bent Over 'Kroc' Row (24kg)
Decline Press (55kg)
Lat Pulldown (50kg)
Push Press (40kg)
Biceps Curl (35kg) - VELO
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VELO
good Billat 3:2.5 00:35
That's more like it!
I did the 5 x {3 mins @vVO2Max + 2..5 mins @ 50% vVO2Max}.
I watch the Sufferfest video while doing this sesh because the soundtrack is nicely geared to these high-intensity... read more
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FIT
good Multiple Muscle Groups Supers... 00:50
Zercher squats (80kg)
Clean and Press (45kg) + One Arm Dumbbell Row
Scarecrow + lateral raises (one leg stance for balance dev.)Worked on technique for the clean and press. Dropped it back from 5... read more
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FIT
good Sandbag/Medicine Ball 00:40
Blamey sandbag broke after 4 mins so I switched to the med ball. Drew didn't look awfully impressed that I had poured the sand onto the carpark, but I tell you I'd much rather him be cranky with me... read more
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FIT
good Hypertrophy 2: Arms 1 01:20
4 sets x 8 reps
Dumbbell Bench Press (22.5kg)
Dumbbell Flyes (13.5kg)
One Arm Row (30kg)
Upright Row
Shoulder Round-the-worlds
Weighted Chinups (10kg) -
FIT
good Hypertrophy 2: Legs 1 01:20
Deadlift (100kg/90kg)
Dumbbell Lunges
Cable Single Leg Curl
Standing Calf Raise
Back Extension
Crunches/plankAnna came around for part of this sesh and we had a good chat. It's nice to have someo... read more
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I've been driving past Mt Majura thinking 'only 6 weeks or so'
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FIT
good Hypertrophy 2: Legs 2 01:10
Bit tired. Fiddled around a little with the equipment.
Split Squat (Cable) (50kg)
Squat (110kg)
Reverse Squat (50kg)
Cable calf raise (60kg) -
VELO
good Recovery spin 12.41 km 00:25 18.5mph pace
Nice little spin. Nathaniel rode over on his tricycle and said he wanted to race, so I disengaged the clutch on the front wheel and he happily sat there spinning with me for a while.
Easy session.
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Counting down - 4 weeks until I can run again.
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VELO
great Sufferfest: Glory Days of Tea... 30 km 01:00 18.6mph pace
I love this one. Jeez, it's tough, but I somehow get through it and then feel unbeatable. You've got to actually love the pain.
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FIT
good Multiple Muscle Groups Supers... 01:10
Pretty good. The lifting straps really do the trick for the deadlift, still struggling with the hang clean and press.
. Deadlift (105kg)
. Hang clean and press (50kg) + inverted towel rows
. Plate... read more -
VELO
good Speedplay/Recovery 12.75 km 00:25 19.0mph pace
Good session. Played around with loads and efforts and finished off comfortably.
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FIT
blah Hypertrophy 2: Arms 1 01:15
First session at the Brumbies Women's Academy.
Basically, the girls in the National Training Squad (NTS) + others doing the NTS program did their own thing and the Brumbies session was essentially... read more
