25th/30th November 2010

25th
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side

30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)

B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD

22nd November 2010

11:30 (ABW)

A1 Cybex Galileo shoulder press #8x8(72s)
B1 Chinup BWx6(54s)
C1 Polaris Delta chest press 60x8(71s)
D1 Seated cable row 43.25x9(84s)
E1 Hammer 45 leg press 140x9(70s)
S1 RF x45s/side
S2 Adductor x45s/side

11th November 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR front lever (flat tuck) x6x5s
A3 PB planche (tuck) x6x5s
B1 XR Bulgarian dip x4
B2 QDR x3x10s/side
B3 Pistol x6/side
B4 HeSPU w/feet against wall x3x1
B5 Handstand x3x10s
B6 Plyo pullup x3x3

8th November 2010

10:30 (ABW)
A1 Chinup BWx53s
B1 Polaris Delta chest press 50x112s
C1 Seated cable row 41.75x83s
D1 Cybex Galileo shoulder press #7x72s
E1 Hammer 45 leg press 120x103s
S1 Adductor x45s/side
S2 RF x45s/side
S3 Lat x45s/side

3rd November 2010

10:30 (ABW)
A1 XR front lever x6x5s
B1 Single-arm pushup x5/side
B2 XR front lever row (tuck) x5
C1 Machine flye x75s

2nd November 2010

10:15 (ABW)
A1 500m row
B1 MWOD
C1 KB circuit @12kg

1st November 2010

Experimenting with reduced volume again, plus Doug McGuff-style slow machine training to failure. Trying to accommodate an improvement in gymnastic skills along with balanced muscular development in the minimum time.... (ala Keith Norris @ Theory To Practice) Plate spinning ahoy!

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 Handstand x3x10s
B1 HeSPU w/feet against wall x2
B2 Assisted single-arm chinup x3/side
B3 Shrimp-A x5/side
B4 BB rollout x9
C1 Shoulder machine press x10x90s
C2 Chinup xBWx60s
C3 Leg press 110x107s
S1 MWOD