Frodocious's Fabulous Female Fitness Frenzy

Just as I come back to MAP, I hit a deload week. Today and tomorrow will be rest days, lifting should resume on Monday.

As a way to support and motivate my running, I have bought myself a Garmin Forerunner 220 GPS running watch and it is awesome! It appeals to my inner geek's need to record and monitor progress. It measures speed, distance, pace, cadence, calories, I can programme a wide variety of intervals into it and it gives me the stats for each one I perform! I can also see graphs and charts of my progress - geek heaven!

 

26/11/14

Barbell complex

Squat (15kg) x5
Deadlift (15kg) x5
Hang power clean (15kg) x5
Front squat (15kg) x5
Chest supported row (10kg) x5
Dumbbell swing (10lb) x5
Rest 1 min
Repeat x5

Band supported ring holds 3x20 secs

Barbell hip thrusts 15kg x5

 

LOL! As was I!

29/11/14

Barbell complex

Squat (15kg) x5
Deadlift (15kg) x5
Hang power clean (15kg) x5
Front squat (15kg) x5
Chest supported row (12kg) x5
Dumbbell swing (15lb) x5
Rest 1 min
Repeat x7

Band supported ring holds 3x20 secs

Barbell hip thrusts 15kg 3x10

 

30/11/14

AM
Run
1.1 mile (PBed at 9 mins 54 secs) 2 mins 30 sec walk
followed immediately by interval runs
40 secs run, 2 mins walk. Covered a total of 4 miles

Had to stop for 10 mins midway through as I got stomach cramps

PM
Interval run
42 secs run, 2 mins walk. Covered 2 miles.

 

General update. Long runs are now up to 5.1 miles (1 mile followed by 44 second intervals to complete the distance).

Hoping to start back with weights this week.

 

Snowboarding update:

Been a few times over the last few weeks. I've started to land 180s and not fall over as much (going slow across the slope). I even did a beginners park night and, even though I fell off the box and kickers several times, I din't die and it was fun.

 

22/12/14

Static Ring Hold
2x20 secs
1x10 secs
Assisted

Squat
2x5 10kg
1x5 15kg
1x3 20kg
1x2 20kg
3x5 25kg

Standing 1 Arm Landmine Press
2x5 10kg
1x5 12kg
1x3 14kg
1x2 16kg
3x5 18kg

Deadlift
1x5 15kg
1x5 20kg
1x5 25kg
1x3 30kg
1x2 35kg
1x5 40kg

Ring Row
3x5 - feet on floor (not horizontal)

Dead Bug
3x5

Overhead Press
2x1 15kg

Power Snatch
2x1 15kg

Tried the snatch and OHP to see how my shoulder felt. It was fine on the press (with the OPH) and on the actual snatch, but felt twingy when I lowered the bar for each exercise. I guess these are still off the menu at the moment then.

 

The 180 jumps aren't too bad, it's the landing whilst moving on slippery snow that is the problem! I've found bending my knees more to absorb the landing helps. So now it's a case of practicing them and landing them regularly, then thinking about 360s...

Rings are fun, but the added stability makes stuff on them hard!

23/12/14

Static Ring Hold
2x20 secs
1x10 secs
Did parts of these unassisted.

Front Squat
3x5 10kg
1x3 15kg
1x2 15kg
3x5 20kg

Football Bar Bench Press
3x5 12kg
1x3 14kg
1x2 14kg
3x5 16kg
Alternating close and normal grip for each set

Reverse Hyper
3x5 bodyweight

Head Supported Bent Over Football Bar Row
4x5 14kg
Alternating close and normal grip each set

Dead Bugs
3x5 with a short (2 secs) hold each rep

I was supposed to go for a run today but Christmas errands and a mistimed lunch got in the way, so I swapped days around.

 

24/12/14

Interval distance run

44 secs run 2 mins walk for 5 miles took 1hr 3 mins

Band pull aparts

Frog stand 3x20 secs.

 

25/12/14

Static Ring Hold
2x20 secs
1x10 secs
Assisted

Squat
2x5 10kg
1x5 15kg
1x3 20kg
1x2 20kg
3x5 26kg

Standing 1 Arm Landmine Press
2x5 10kg
1x5 12kg
1x3 14kg
1x2 16kg
3x5 18kg

Power Clean
1x5 10kg
1x5 10kg
1x5 15kg
1x3 20kg
1x2 20kg
5x3 25kg

1 Arm Dumbbell Row
2x10 20lb

Dead Bug
3x5

Interval chewing - spread over the whole day - MMMM Christmas food! :happy:

 

None of the above, but there was roast beef with all the trimmings and mince pies - YUMMY!

LOL! I'm definitely suffering something after those mince pies!

 

26/12/14

1hr snowboarding IN THE BACK GARDEN!

Practicing 180s and a bit of buttering in the back garden. Admittedly, due to the very slight incline and incredibly wet, slushy snow, they weren't very fast, but it was fun any way!

So much for my rest day!