31st August 2010

4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,3,3/side
B3 BB rollout (kneeling) x3x6
C1 HeSPU w/legs bent + feet against wall x5 (+2)
D1 Pullup (slow ecc) x7
S1 Front split PNF x3

26th-27th August 2010

26th
4 miles bike

27th
13:10 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 XR reverse yewski x3x5
B3 XR Bulgarian dip x3x5
B4 SLS w/4kg counterweight x3x3/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

24th-25th August 2010

24th
4 miles bike

25th
4 miles bike

09:15 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 PPP w/feet elevated x3,2,2
B3 XR front lever (flat tuck) row x3,3,2
B4 KB snatch 32x2x3/side
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

23rd August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 XR Bulgarian pullup w/L-sit x3x5
B3 HeSPU w/legs bent + feet against wall x5,4,4
B4 Shrimp-I w/4kg KB O/H x3x3/side
B5 BB rollout (kneeling) x3x5
S1 Front split PNF x3
C1 Handstand x3x10s

18th-19th August 2010

18th
4 miles bike

19th
4 miles bike

A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 Reverse yewski x3x5
B3 XR Bulgarian dip x5,4,4
B4 SLS w/4kg counterweight x3,3,2/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

17th-18th August 2010

17th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (flat tuck) x6x3s
C1 XR Bulgarian pullup w/L-sit x5,4,4
C2 HeSPU w/legs bent + feet against wall x3x4
C3 Shrimp-I 20x3x5/side
C4 V-sit x3x5
S1 Front split PNF x3
D1 Handstand x3x10s

18th
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 KB swing 40x5x5
B3 PPP x3x5
B4 XR front lever (tuck) row x3x5
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

20:00 (CCC)
2hrs capoeira

12th-13th August 2010

12th
4 miles bike

09:15 (ABW)
30mins floreio

13th
4 miles bike

10:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
C1 Reverse yewski x3x4
C2 XR Bulgarian dip x4,3,3
D1 SLS w/4kg counterweight x3,2,2/side
D2 HLL x3x5
E1 High bridge x3x30s
S1 Side split PNF x3

10th-11th August 2010

10th
4 miles bike

11th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 PPP x3x4
B2 XR back lever row (tuck) x5,4,4
B3 PB L-sit x10x3s
C1 KB swing x4x5
C2 QDR x3x10s/side
D1 Harop curl x3x5
S1 Box split PNF x3

7th-9th August 2010

7th-8th
Rest

9th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (tuck) x6x5s
C1 XR Bulgarian pullup w/L-sit x4,3,3
C2 HeSPU w/legs bent + feet against wall x4,3,3
D1 Shrimp-I 20x5,5,4/side
D2 V-sit x3x5
S1 Front split PNF x3
E1 Handstand x3x10s
E2 Kip-up x3

6th August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Adv frog stand x6x10s
B2 Dynamic lower body prep x10
C1 Reverse yewski x3x3
C2 XR Bulgarian dip x3x3
D1 SLS w/4kg counterbalance x3,2,1/side
D2 HLL x3x5
S1 Side split PNF x3
E1 High bridge x3x30s

3rd-5th August 2010

3rd
Rest

4th
4 miles bike

11:30 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
C1 PPP x4,3,3
C2 Back lever (tuck) row x3x5
D1 KB swing 40x3x5
E1 Harop curl x3x5
F1 QDR x10s/side
S1 Box split PNF x3

5th
4 miles bike

27th July - 2nd August

27th
4 miles bike

11:00 (ABW)
A Band shoulder routine
B Adv frog stand x6x10s
C1 XR inverted curl x3x5
C2 XR Bulgarian dip x3x3
D1 Harop curl x3x5
D2 Single-leg 45 degree back raise 20x3x5
S Side split PNF x3

28th
4 miles bike
2hrs capoeira

29th
90mins gymnastics

30th-1st
Rest

2nd
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) x6x5s
C1 HeSPU w/legs bent + feet against wall x3,4
C2 XR Bulgarian pullup w/L-sit x3
*Aborted due to right shoulder twinge
D1 Shrimp-I 20x5,4,4/side
D2 V-sit 3x5
S Front split PNF x3
E1 Handstand x3x10s