27th
Rest
28th
4 miles bike
11:15 (ABW)
A1 Band shoulder routine
B1 Back lever (tuck) x6x5s
C1 XR Bulgarian pullup 3x4
C2 HeSPU w/legs bent & feet against wall 3x3
D1 Deck SLS 3x4/side
D2 HLL 3x4
S1 Front split PNF x3/side
18:15 (PCC)
1hr ballroom dancing
Monday 28 June 2010
Saturday 26 June 2010
25th-26th June 2010
82.3kg/181lb/12st 13
25th
4 miles bike
26th
11:00 (Park)
1hr capoeira
18:15 (Home)
A Shoulder ROM routine x 1 set
B1 XR inverted curl 3x3
B2 XR dip 3x3
C1 Shrimp-I 20x3x3/side
C2 Straddle v-sit 3x5
25th
4 miles bike
26th
11:00 (Park)
1hr capoeira
18:15 (Home)
A Shoulder ROM routine x 1 set
B1 XR inverted curl 3x3
B2 XR dip 3x3
C1 Shrimp-I 20x3x3/side
C2 Straddle v-sit 3x5
Thursday 24 June 2010
23rd-24th June 2010
82.9kg/182lb/13st
23rd
4 miles bike
20:00 (CCC)
2hrs capoeira
24th
12:00 (ABW)
A Band scapula routine x 1 set
B1 Ring Bulgarian chin x4x3
B2 Deck SLS x3x4
B3 HLL x4x3
C HeSPU w/legs bent against wall x3,3,3,2,2
S Box split PNF x3
Restoration: chiropractic/ART
23rd
4 miles bike
20:00 (CCC)
2hrs capoeira
24th
12:00 (ABW)
A Band scapula routine x 1 set
B1 Ring Bulgarian chin x4x3
B2 Deck SLS x3x4
B3 HLL x4x3
C HeSPU w/legs bent against wall x3,3,3,2,2
S Box split PNF x3
Restoration: chiropractic/ART
Tuesday 22 June 2010
19th-22nd June 2010
19th-21st
Lifting and carrying, general house work.... surprisingly tiring!
22nd
11:00 (ABW)
A Dynamic warmup (FB) 2x10
B QDR static 3x10s/side
C1 Ring PPP+ 3x3
C2 Ring Bulgarian row 5x5
D1 Ring dip 4x3
D2 P-bar L-sit x5 max hold
E Harop curl 3x3
S Front split PNF x3/side
Restoration: chiropractic
Lifting and carrying, general house work.... surprisingly tiring!
22nd
11:00 (ABW)
A Dynamic warmup (FB) 2x10
B QDR static 3x10s/side
C1 Ring PPP+ 3x3
C2 Ring Bulgarian row 5x5
D1 Ring dip 4x3
D2 P-bar L-sit x5 max hold
E Harop curl 3x3
S Front split PNF x3/side
Restoration: chiropractic
Friday 18 June 2010
18th June 2010: Plyo + strength = takes too long!
83.1kg/183lb/13st 1
4 miles bike
10:00 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
H1 Ring Bulgarian pullup x3x3
H2 Deck SLS x5x3
H3 HLR x3x3
H4 HeSPU w/legs bent against wall x3x3
Restoration: foam rolling
4 miles bike
10:00 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
H1 Ring Bulgarian pullup x3x3
H2 Deck SLS x5x3
H3 HLR x3x3
H4 HeSPU w/legs bent against wall x3x3
Restoration: foam rolling
Wednesday 16 June 2010
16th-17th June 2010: The man-crush continues....
16th
4 miles (new!) bike
11:00 (ABW)
A Dynamic warmup (lower) x2x10
B Band scapular routine x1x10
C1 Ring PP pushup x5x5
C2 Ring Bulgarian row x5x5
D1 Ring dip 3x3
D2 L-sit raise x10, L-sit static x4xmax hold
E QDR static hold x3x10s/side
S PNF box split x2 sets
20:00 (CCC)
Foam roll lower
2hrs capoeira
17th
Rest day
Restoration: chiropractic
Tuesday 15 June 2010
12th-15th June 2010
12th
4 miles bike
13th
Rest
14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3
Restoration: lower body foam rolling
15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side
Restoration: chiropractic
4 miles bike
13th
Rest
14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3
Restoration: lower body foam rolling
15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side
Restoration: chiropractic
Friday 11 June 2010
10th-11th June 2010: Birthday workout
10th
4 miles bike
09:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D CSF x3x90s/60s rest
E CSF x3x75s/45s rest
F CSF x3x60s/30s rest
G Handstands x length of hall x2
11th
11:00 (Home)
A Clubbell warmup
B1 Ring PP pushup x4x5
B2 Ring Bulgarian row x4x5
B3 Shrimp-I 10x3x5/side
C Pike compressions x6x10s
D Shoulder ROM and Stabilization routine x 1 set
4 miles bike
09:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D CSF x3x90s/60s rest
E CSF x3x75s/45s rest
F CSF x3x60s/30s rest
G Handstands x length of hall x2
11th
11:00 (Home)
A Clubbell warmup
B1 Ring PP pushup x4x5
B2 Ring Bulgarian row x4x5
B3 Shrimp-I 10x3x5/side
C Pike compressions x6x10s
D Shoulder ROM and Stabilization routine x 1 set
Wednesday 9 June 2010
7th-9th June 2010
7th
4 miles bike
11:30 (ABW)
A Band scapular routine
B1 Deck SLS x3x3/side
B2 Pullup w/L-sit x3x5
*Aborted rest of workout due to weekend fatigue
20:00 90mins gymnastics
8th
Recovery day - no training
Recovery means: chiropractic & hot bath
9th
4 miles bike
11:15 (ABW)
A Dynamic stretching (full body)
B PNF Front-box-side splits x3 sets each movement
20:00 2hrs capoeira
4 miles bike
11:30 (ABW)
A Band scapular routine
B1 Deck SLS x3x3/side
B2 Pullup w/L-sit x3x5
*Aborted rest of workout due to weekend fatigue
20:00 90mins gymnastics
8th
Recovery day - no training
Recovery means: chiropractic & hot bath
9th
4 miles bike
11:15 (ABW)
A Dynamic stretching (full body)
B PNF Front-box-side splits x3 sets each movement
20:00 2hrs capoeira
Thursday 3 June 2010
3rd-6th June 2010: Cracked it!
3rd
4 miles bike
10:30 (ABW)
A1 Ring PP pushup x3x5
A2 Ring Bulgarian row x6,6,5
B1 Shrimp-I 7.5x3x5/side
B2 Straddle compressions x6x10s
B3 Hip flexor stretch x15s/side
C Aerial cartwheel x many [PR]
S1 Front splits x45s/side
D KB swing (fast) 40x16
S2 Adductor x45s/side
4th
4 miles bike
5th-6th
2 days of capoeira workshops
Wednesday 2 June 2010
2nd June 2010
4 miles bike
10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many
20:00 2hrs capoeira
10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many
20:00 2hrs capoeira
Tuesday 1 June 2010
31st May-1st June 2010
31st
1hr capoeira
1st
12:30 (Home)
A Band scapular routine x 1 set
B1 Pullup in L-position x3x4
B2 Pistol (wall assistance) x3x3/side
C1 HeSPU w/legs bent against wall x3x3
C2 Lateral bounds x3x6
D Pike compression x3x10s
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