26th February 2010 (MP 5/3/1): Meet the new Nemesis!

Tue
7 miles bike

Wed
4 miles bike

Thu
7 miles bike
3 miles walk

17:00 (MB)
A1 Lateral hop BWx2x3/side/direction
A2 Zercher box squat 80x3, 90x3, 100x3
B1 Military press w/clean 45x5, 52.5x5, 60x3, 70x3 [PR]
B2 Neutral chin BWx25 total reps
S1 Lat x45s
C Miniband side lateral x2x10/side
S2 Band pec/delt x45s/side
D Half-kneeling Pallof press 20x10/side
S3 Elevated hip flexor x45s/side

Fri
11 miles bike

22nd February 2010 (BP 3's): Gyro Drive Smasher!

7 miles bike
3 miles walk

16:45 (MB)
A1 DB hang snatch 25x3, 30x3, 35x3/side
A2 Bench press 77.5x3, 87.5x3, 100x3
A3 Inverted row BWx5x10
S1 Band pec delt x45s/side
B Miniband facepull x2x20
S2 Lat x45s

19th February 2010 (MP 5's): Die One Thousand Deaths!

Me with my hair up. Especially after handing Matt yet another SFIV beating.

Thu
6 miles walking

17:00 (MB)
A1 Lateral bound BWx4x6
A2 Military press (w/clean) 47.5x5, 55x5, 62.5x8
A3 Neutral chin BWx20 total reps
B DB TGU 17.5x2x3/side
S1 Lat x45s
S2 Band pec/delt x45s/side
C Back revolution BWx20, +30s iso hold, +30s decompression

Fri
7 miles bike

17th February 2010 (Lower): GADO-KEN!

Training:

4 miles bike
40mins walk

17:00 (MB)
A1 Box jump BWx4x3
A2 Sumo deadlift (raw) 60x10, 80x5, 100x5, 120x3, 140x2, 160x2, 180x1, 140x10
B1 Back revolution BWx20,15,15,15,15
B2 Medball slam 5x8,8,8,8,8
S1 Adductor x45s/side
S2 Glute x45s/side
S3 RF x45s/side

15th February 2010 (BP 5/3/1)

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 55x3x3
B1 Bench press 80x5, 90x3, 102.5x3 [rep PR]
B2 Inverted row BWx5x8
C1 Inc DB bench 25'sx20,12
C2 Miniband facepull x2x20
D Bar pushdown 60x10
E DB complex #1 @15'sx5x5
S1 Lat x45s
S2 Band pec/delt x45s/side

9th-14th February 2010 (MP 3's): And - six months later - now we know!

Tue
7 miles bike (3 sessions)

Wed
11 miles bike (4 sessions)

17:00 (ABW)
A1 Box jump BWx4x3
A2 Front squat 80x3, 85x3, 90x3
B1 KB single-leg RDL 40x2x10/side
B2 KB Cossack squat 12x12, 16x12

Thu
11 miles bike (4 sessions)

Fri/Sat - nowt

Sun
16:30 (Home)
A1 Lateral bounding x4x6
A2 Military press 52x3, 59x3, 67x3
A3 Chinup x 18 total reps
B1 Double KB press 24'sx2x10
B2 Ab wheel rollout BWx2x8

8th February 2010 (BP 5's): Do NOT tell me the WSM result!

Training:

7 miles bike (3 sessions)

17:00 (MB)
A Hang power snatch 20x2x5, 50x3x1, 52.5x3x3
B1 Bench press 20x20, 40x10, 60x5, 70x5, 80x5, 92.5x5
B2 Miniband face pull x2x20
B3 Inverted row BWx2x12, (feet up) BWx3x8
C Incline DB bench 25'sx20,10
D1 Bar pushdown 50x2x10 immediately followed by
D2 CG BB pushup BWx12,10
E DB complex #1 15'sx4x6
S1 Adductor x45s/side
S2 EQI flye @10's x30s
S3 Band pec/delt x45s/side
S4 Lat x45s

19:30 (Home)
Foam roll: whole body
Hockey ball: VMO, calves, feet
Stretch: hips, piriformis, calves, feet, adductors

5th February 2010: Week recap + BP 3's

Training should finally be getting more consistent now that the gym situation is pretty much sorted.

Tue
4m bike
Foam roller (full body)
Hockey ball (usual spots)
Stretching

Wed
6m bike

Thu
4m bike (2 sessions)
2m walking

16:30 (MB)
A Hang power snatch 50x3x3
B Bench press 75x3, 85x3, 97.5x3 (just prescribed reps)
C Inc DB bench 35'sx20,15
D1 Inverted row BWx4x8
D2 CG BB pushup BWx20
D3 Bar pushdown 45x2x15
E BB complex @30kg x4x5 (RDL, bent row, hang clean, FS, push press)
S1 Pec/bicep x45s/side
S2 Lat x45s

Fri
7m bike

*A total of 28m on the bike this week!