21st December 2010

09:10 (ABW)

A1 Chinup BWx7(66s)
B1 Cybex Galileo shoulder press #9x8(66s)
C1 Seated cable row 48.75x8(65s) [+1r +3s]
D1 Polaris Delta chest press 65x8(66s)
E1 Hammer 45 leg press (53)170x7(51s)

10th / 13th December 2010

10th
10:30 (ABW)
A1 Chinup BWx7(70s) [+11s]
B1 Cybex Galileo shoulder press #9x8(74s) [+4s]
C1 Seated cable row 46.25x9(85s) [+1r +19s]
D1 Polaris Delta chest press 65x7(70s) [+10s]
E1 Hammer 45 leg press (53)160x7(78s) [+10kg]

13th
10:15 (ABW) [with DW*]
A1 Cybex Galileo shoulder press #9x7(64s) [-1r -10s]
B1 Chinup BWx7(60s) [-10s]
C1 Polaris Delta chest press 65x8(67s) [+1r -3s]
D1 Seated cable row 48.75x7(62s) [+2.5kg]
E1 Hammer 45 leg press (53)160x9(76s) [+2r -2s]
S1 RF x60s/side
S2 Adductor x60s/side
*Timing is presumably approx. 10s different as opposed to self-timing

2nd December 2010

7 miles bike

10:45 (ABW)
Performed in fairly unstructured fashion:

XR back lever (flat tuck) x6x5s
QDR x3x10s/side
XR front lever (flat tuck) x6x5s
PB planche (tuck) x6x5s
Pistol x8/side
Plyo pullup x3x3
XR Bulgarian dip x4
Handstand x3x10s

Followed up with 10mins of MWOD.