23rd July 2010

83kg/183lb/13"1

4 miles bike

10:40 (ABW)
A Band shoulder routine x 1 set
B P-bar L-sit x10x3s
C1 PPP x3x3
C2 Back lever row (tuck) x3x4
D1 Deck SLS x5,5,4/side
D2 HLL x3x5
S Front split PNF x3

20th-22nd July 2010

20th
Rest + chiropractic

21st
4 miles bike

11:30 (ABW)
A Band shoulder routine x 1 set
B Back lever (tuck) x6x5s
C1 XR Bulgarian chinup w/L-sit 3x3
C2 HeSPU w/legs bent + feet against wall 3x3
D1 Harop curl 3x5
D2 Single-leg 45 degree back raise 20x2x5/side

20:00 (CCC)
2hrs capoeira

22nd
4 miles bike

19:30 (CAGD)
90mins gymnastics

8th-19th July 2010

8th-10th
Vacation

11th
14:00 (Home)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x5
C2 Back lever row (tuck) 3x4,3,3
D1 Harop curl 3x5

12th-14th
Rest/work trip

15th
90mins gymnastics

16th-18th
Excruciating neck injury

19th
4 miles bike

11:00 (ABW)
A Band shoulder routine x 1 set
B Dynamic warmup (lower) x1x10
C Adv frog stand x6x10s
D1 XR inverted curl x3x5
C2 XR dip x3x5
D1 Shrimp-I 20x4,4,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

6th-7th July 2010

6th
4 miles bike
30mins floreio

7th
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) 6x5s
C1 XR Bulgarian pullup 3x5
C2 HeSPU w/legs bent + feet against wall x3,3,2
D1 Deck SLS x5,4,4/side
D2 HLL 3x5
S1 Front split PNF x3
S2 Hip flexor x45s/side
S3 Piriformis x45s/side

20:00 (CCC)
2hrs capoeira

2nd-5th July 2010

2nd
4 miles bike + work sports day

3rd
Rest

4th
Rest

5th
10:30 (ABW)
A Band shoulder routine x 1 set
B Adv frog stand x6x10s
C1 XR inverted curl x3x4
C2 XR dip x3x4
D1 Shrimp-I 20x4,3,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

29th June - 1st July 2010

29th
Rest + chiropractic

30th
2hrs capoeira

1st
4 miles bike

15:00 (ABW)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x4
C2 Back lever row (tuck) 3x3
D1 Harop curl 3x5
D2 45 degree back raise w/twist 20x3x10