29th-30th May 2010

29th
4 miles bike

30th
4 miles bike

20:00 (Home)
A Clubbell warmup x 1 set
B1 Ring Bulgarian pushup w/feet elevated x3x6
B2 Ring Bulgarian row w/feet elevated x3x5
C1 Shrimp-I w/5kg x3x5/side
C2 Straddle compression x6x10s
C3 Hip flexor stretch x3x15s/side
D Double KB swing 24'sx10

27th-28th May 2010

27th
21:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D QDR static holds x3x10s/side
E1 Role into rotations into low bridge x3x4
E2 Rotations into low bridge into QDR rotational pushup x3x6
F NDA lateral pushup (2 hands) x2x20

28th
4 miles bike

10:45 (ABW)
A Band scapula routine
B1 Pullup w/feet elevated x3x3
B2 Band-assisted pistol (full-ROM) x3x3
C1 Single-leg box jump x3x5/side
C2 HeSPU (feet on box) x8,10 (against wall, legs bent) x1,2
D Pike compression x5x10s
E Kipup (w/hands) x3 (w/o hands) x3
F 45 degree back raise 15x15
S Calf x45s/side

25th-26th May 2010

25th
4 miles bike

18:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Handstands x3x10s
E1 Half au cortado into rotations into low bridge x6,6,4
E2 Role into QDR x10,8,6
F1 High bridge hold x30s,25s
F2 Gatherings (beginner 2) x2x5

26th
4 miles bike

10:30 (ABW)
A1 Ring push-flye w/feet elevated x3x5
A2 Ring row w/feet elevated x3x6
B1 Shrimp-I x3x5/side
B2 Straddle compression x3x2x10s
B3 Hip flexor stretch x15s/side
D KB swing 40x15 (fast)
S1 Adductor x45s/side
S2 Piriformis x45s/side
S3 RF x45s/side

20:00
Foam rolling
2hrs capoeira

24th May 2010

4 miles bike

11:00 (ABW)
A1 L-chinup x3x5
A2 Pistol w/doubled mini-band x3x5/side
B1 Headstand pushup (against wall) x2,1 (feet on box) x8,6
B2 Straddle v-sit x3x6
C 45 degree back raise x20
S1 Lat x45s
S2 RF x45s/side

1815: 1hr ballroom dancing

22nd-23rd May 2010

22nd
45mins capoeira

23rd
10:30 (Park)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D Static QDR x3x10s/side

E1 Role into half au cortado x3x10
E2 Role into QDR x3x8

Later: ice, foam rolling & stretching

21st May 2010

Sore essentially all over from training and sports massage. Took it fairly easy today but still sweating tons!

11:30 (ABW)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set

D1 Rotations into low bridge x3x6
D2 Gatherings x3x6

E1 Half au cortado x3x10
E2 Role into OQR x3x10

F NDA pushups x10,6

19th-20th May 2010

19th
2hrs capoeira

20th
4 miles bike

11:30 (ABW)
A1 BB push press 60x5, 70x3, 80x2x3
A2 Full-ROM assisted pistol BWx3x3/side
B Gymnast's extended set BWx15 total reps
S1 Lat x45s

Restoration: 1hr sports massage

18th May 2010: Too tired to lift again!

12:00 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E Handstand body line wall drill x 10 sec x 5 sets / 45-60 sec of rest

F1 Gatherings (beginner variation) x5
F2 Rotations into low bridge x4 (success!)
F3 QDR rotational pushups x10
Repeat F1-3 for 3 total sets

Later: foam roll & stretching

Special bonus round: today's menu:
0800 Few spoons clotted cream
1400 2x lamb shoulder steaks, 1x lamb neck fillet, 1x duck egg, butter
2100 Ox cheek stew w/ dauphinois potatoes & 1tsp fish oil

16th-17th May 2010

16th
Rest w/ some light KB juggling

17th
12:30 (Home)
A Clubbell warmup
B Shoulder ROM and Stabilization routine x 1 set
C Ido's Squat Clinic Routine x 1 set
D Wrist warmup x 1 set

E1 Slide into low bridge x5x5s
E2 Rotations into arch using the wall x10
E3 Rotations into low bridge x4
E4 QDR rotational pushups x10
E5 Half au cortado x14
Repeat E1-5 for 3 total sets

15:00
30mins play in the park inc. battling ropes & capoeira

18:15
1hr ballroom dancing

12th-15th May 2010: Floreio

12th
2hrs capoeira

13th
Rest

14th
Sundry handstands, clubbells and balances

15th
12:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set

C1 Slide into low bridge x5x5s
C2 Rotations into arch using the wall x10
C3 QDR rotational pushups - beginner variation x10
Repeat C1-3 for 3 total sets

D Wrist prehab
E Clubbell swinging

8th-11th May 2010

Training for this week is having to be slightly jiggered to accommodate for a nasty cold.

8th
Rest

9th
5 miles bike
30 mins capoeira

10th
Rest

11th
4 miles bike

11:00 (ABW)
A1 DB snatch (alternate sides) 32.5x2x3 35x2x3
A2 Facepull 40x15, 50x2x15
B DB floor press 35'sx6+4+3=13RP
S1 Doorway x45s/side
C KB row 40x7+4+2=13RP/side
S2 Lat x45s
D Handstand x10
E1 V-bar pushdown 50x2x15
E2 DB side lateral 10'sx2x15
F1 Kip-up x5
F2 Medball slam 5x2x5
S3 Adductor x45s/side + 30s PNF

6th-7th May 2010

84.6kg

6th
4 miles bike

7th
6 miles bike

10:45 (ABW) (Fasted)
A1 Single-leg box jump BWx3x3/side
A2 Sumo deadlift 60x2x8, 80x5, 100x5, 120x3, 140x3, (belt on) 160x3, (straps only) 140x10
B Cartwheel x5/side
C1 KB/DB Cossack squat 24x12, 26x12
C2 45 degree back raise 20x2x15
D Reverse hyper top iso BWx2x35s
S1 Adductor x45s/side
S2 RF x45s/side
PWO: >30mins = pint of whole milk >1hr = lunch

3rd-5th May 2010

3rd
10:15 (LA F'ham w/ Hodge & The Rush)
A Thib curl 12'sx11+5+3=19RP
B EZ reverse curl +20x10
S1 Bicep x60s
C DC toe press 180x11
D RDL 100x12+6+6=24RP
E Front squat 90x5, 65x10
S2 Quad x60s

4th
4 miles bike

5th
11:00 (ABW)
A Inc DB bench 30'sx8+4+3=15RP
S1 Doorway x55s/side
B EZ supinated-grip row +60x6+4+2=12RP
S2 Lat x55s
C1 Bar pushdown 50x15,12,10
C2 Facepull 60x15,12,10
D Half-kneeling bar anti-rotation 3.75x2x10/side
E Handstand x5
F Medball slam 5x2x5