Kettlebell @ Home

8kg 4mins Snatch @ 18rpm x 2 sets
8kg Windmill 10/10 x 3 sets

Badminton

The cool breeze and hot morning sun reminds me of the beaches in Bondi and St. Kilda!

www.hayatinuffus.com

Skills Practice

Ring Dips (assisted)
10 x 10

Pull Ups (Assisted)
5 x 10

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WOD + Kettlebell

5rds
12 Deadlift 40kg
9 Power Clean 40kg
6 Jerk 40kg
=> 14:20

12kg Snatch @ 4sec tempo
1min / 1min x 3 sets
=> 90 reps

Kettlebell + strength + WOD

4mins 12kg Snatch @ 12rpm
4mins 12kg Jerk @ 13-14rpm

Back Squat 50kg x 8 x 3
Shoulder Press 20kg x 8 x 3

8mins AMRAP
6 HSPU (knees on tyre)
12 OH Walking Lunges 10kg
=> 7rds + 11Lunges

6mins rest

12mins AMRAP
10 Goblet Squat 16kg
10 OH Swing 16kg
200m Run
=> 5rds + 10 OH Swings

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Kettlebell

16kg Jerk
1min / 1min / Rest 1min @ 14rpm
1min / 1min / Rest 1min @ 12rpm
1min / 1min @ 12rpm

16kg Snatch
1min / 1min / Rest 1min @ 12rpm
1min / 1min / Rest 1min @ 10rpm
1min / 1min @ 8rpm

I forgot how comfortable it is to train kettlebell barefoot. KBHIT so clean now I would walk barefeet anytime.

Rest Day

Bliss is when you are sitting in bed on a rainy afternoon, with a cup of masala tea, after having done 3hours of work in the morning.

Not bliss is when you are lying down sideways on the Rolfer's table an hour ago with him finding my QL and tearing it apart. BUT I NEED IT. QL. ILLIOPSOAS. SHORT.

Kettlebell

I want my kid to say what Ian said about his mum "my mum is superfit for her age" with a twinkle of pride in the eye.

8mins 8kg Snatch @ 4s tempo
8mins 8kg Jerk @ 4s tempo
(Very fun and endurable when u do long rounds with someone!)
www.hayatinuffus.com

Double Day

1000H @ Bishan
Row 1km x 3
5:05 , 4:58 , 4:38

WOD
20 Deadlift 60kg, 20 Ring Dips(band assisted)
15 " "
10 " "
5 " "
5 Burpees, 5 Box Jumps
10 " "
15 " "
20 " "
=> 17:32


Sometimes you are happy sometimes you are sad. Sometimes you need to be with a lot of friends and people sometimes you just want to be alone. Have a balance. Surely all will be well.

WOD

10-9-8-7...1 Push Press 30kg
1rd Cindy in between
=> 16:58
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Botanic Gardens

 

I am having a great time despite everything. I am blessed with a very talented photographer, a very smart website designer, a very good friend who filled me up with laughter and joy while she trains with me and a mother who understands me and accepts me the way I am through ups and downs, happy and sad moment. I am truly blessed. 

Fitness Camp with Danny and Angel at Botanic Gardens, the first intro class. It went well for my kettlebell part although I still don't think 5mins x 2 is enough to teach KB. The 3 of us still need to coordinate a whole lot more and to be very systematic about everything. Honestly it was very easy for me to plan and organize the Kettlebell Day because I am the mainplayer. Now we have 3, we have to share roles. I tend to try and cover alot for others because I don't want to look like a fool but that might also be seen as bossy by anyone who does not know me. Anyway I had fun and was surprised by a paleo cake baked by Sulaiman, delivered by Jenn. So sweet this 2 !!

Kettlebell, Deadlift + WOD

4mins Jerk 16kg @ 6s tempo
2mins Jerk 20kg @ 6s tempo
20kg Snatch 5/5 x 3 sets

Dynamic Deadlift
40kg x 2 x 2
50kg x 2 x 4
55kg x 2 x 4

5-4-3-2-1
Tyre Flips 150kg
10 burpees in betwn set
=> 6:10  (Sept 24, Same WOD => 6:26 )
The WOD was awesome! With Jenn, Ian and Mann. Everyone had their own tyres too!

www.hayatinuffus.com

WOD

10-9-8 .... -1
SDHP 25kg
Push Press 25kg
Overhead Squat 25kg
Back Squat 25kg
=> 20:52

Started with 30kg, dropped to 27.5 and then to 25 by the 3rd set. Wrist acting up.

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Rest Day

Rolf Session 2

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WOD

12mins AMRAP
3 MU (sub with 9 Pullups and 9 Dips)
6 Jerk 40kg
9 Hang Clean 40kg
12 OH Swing 16kg
=> 2rds + 5 Hang Clean

Past

"Every saint has a past and every sinner a future."

"Right actions in the future are the best apologies for bad actions in the past."

www.hayatinuffus.com

Box Squat + Snatch + WOD

Box Squat 40kg x 2 x 10
Snatch 25kg x 5 x 3 / 30kg x 3 x 2

Partner WOD with Ian.
(Only Run and burpees done individually. The rest shared between two of us)
400m Run
20 Burpees
40 Pull Ups
60 Push Ups
80 Sit Ups
100 Squats
400m Run
20 Burpees
40 KB SDHP 16kg
60 OH Swings 16kg
80 KTE
100 Box Jump
=> 25mins ++

Missed the box squats. Did them with Ian and Sulaiman. Very quick and little rest in between. We were done in 15mins. Followed by Snatch Practice. And a long WOD. It was exhausting but good.

 So so so inspiring. I want to go out and snatch some more right now!

Grace & Something else

Grace (30kg)
=> 4:19

4rds
10 pullups
4 Deadlift 70kg
10 Ovrhd Walking Lunges 10kg
=> 7:58

Back in Jan 28, my Grace was 5:50 with a 40kg. Why the hell did I do this with a 30kg? Damn. I willl Grace again next week with a 40kg!

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Rest Day

Rolf Session 1.
www.postureconnection.com

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It really suck when you put in all your effort into training someone you think is so nice and "educate-able" only to end up with her changing trainer all because he can "adapt to my fitness level and his stretching exercises are better suited for me". Of course he has his strength I am sure. No doubt at all.
The disappointment is to get "dumped" via sms with no regards to my efforts for the past 10 sessions. I mean, come on, seriously. I don't know why I am so disappointed. Maybe because I thought she was one of the special ones whose life and health I can change for the better and gave her my all. Sheeesh. Utter disrespect.

Strength

Deadlift
50kgx8
60kgx5
70kgx3
90kg(F)
90kg(F)

Close Grip Bench Press 20kgx20x3

Can't lift 90kg. Pissed off.
www.hayatinuffus.com

Double Day

Morning, Strength @ Bishan

Front Squat
40kgx5x2,
50kgx5x2,
60kgx5
Deadlift 70kgx5x5
Pulldown
Tricep Pressdown

Evening @ SGTitans
Circuit 1
1min each of:
Swings + Agility Ladder
Sledgehammer
Farmers Walk 20kg/32kg KB
Leg Raises
2 rounds

180kg Tyre Flips 3 x 2sets

Circuit 2
5 swings 8/10/12/16/20kg
5 Tyre Flips 180kg
5 clean 8/10/12/16/20
5 snatch 8/10/12/16/20(Jerk)
5 Tyre Flips 180kg
5 swings 8/10/12/16/20kg
=> 10:30
www.hayatinuffus.com

Kettlebell

12kg Snatch 10/10
16kg Snatch 8/8 x 2
16kg Jerk 10/10 x 2

Disappointed in the cancellation of kettlebell competition in Philippines. But life goes on. I rather save the money than spend it away.

There's politics everywhere we go. I try not to be involved in any. What is negative I turn away. What I don't need to know I don't have to hear. We all should learn to live harmoniously together. But this is real life eh?
www.hayatinuffus.com