17 Dec 2012: Cardio

1000 Parents' house
KB cardio routine @8kg

16 Dec 2012: Lower Wk2.2

3 miles bike

1400 Home
A1 KB squat 24'sx2x8
A2 SL RDL 68x2x5/side
B1 KB swing 24x2x15
B2 Alt iso curl 8'sx2x20

14 Dec 2012: MMA

7 miles bike

0815: 1hr BJJ (technical work)

13 Dec 2012: FB Wk2.1 LV

20 miles bike

1030 ABW
A1 HS / A2 Iron cross @14 6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x6
C1 Chin variation 2x8
C2 Floor press 60x12,10
C3 Cubans 10'sx2x6
S1 FS / S2 BS / S3 PS

12 Dec 2012: Rest

7 miles bike

11 Dec 2012: Upper Wk2.1 LV

7 miles bike

0845 ABW
A1 HS / A2 Back lever x 6 sets
B1 FG ring chin 2x5
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x5
S1 SS / S2 BS / S3 PS / S4 Band shoulder variations

10 Dec 2012: Lower Wk2.1

7 miles bike

1015 ABW
A1 Planche / A2 Iron cross @15 x6 sets
B1 KB squat 16'sx2x8
B2 SL RDL 60x2x5/side
C1 KB swing 32x2x10
C2 Alt iso curl 7.5'sx2x20
D1 Pushdown x100
D2 Cable curl x100
S1 FS / S2 BS / S3 PS

03-07 Dec 2012: Rest

Resting the catalogue of injuries - no lifting and no sports.

7 miles bike each day

Mon: 35mins steady-state treadmill/bike
Tue: 30mins bike (30s on/90s off x8)
Wed: Rest
Thu: 30mins bike (30s on/90s off x8)
Fri: 35mins steady-state bike

01 Dec 2012: Conditioning Saturday

With Mart at NMA IN Fareham

Circuit 1, 5 rounds:
Sledgehammer slam
Yoke walk
Prowler push

Circuit 2, 3 rounds
Backward sled drag
Farmers walk
Tyre flip

30 Nov 2012: Boxing

1100 ABW
Heavy bag 5x3min rounds w/1min rest

29 Nov 2012: FB Wk4 VHV

7 miles bike

1000 ABW
A1 Planche / A2 L-sit 6x10s
B1 Pistol 5x5/side
B2 HeSPU 5x5
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 FS / S2 SS / S3 PS

28 Nov 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

27 Nov 2012: Upper VHV

7 miles bike

0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS

26 Nov 2012: Lower VHV

7 miles bike

1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS

25 Nov 2012: Conditioning Sunday

1730 Home
3 rounds of 5 mins, different exercise per minute. Various BW & KB.

23 Nov 2012: Lower MV

7 miles bike

0800: 1hr BJJ

1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side

1400: 1hr basketball

22 Nov 2012: Upper Wk3 MV

7 miles bike

1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS

21 Nov 2012: Sport

7 miles bike

1500: 1hr basketball

20 Nov 2012: Misc

7 miles bike

1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7

19 Nov 2012: Wk3 FB MV

7 miles bike

1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15

18 Nov 2012: Conditioning Sunday

Conditioning circuits w/Oli:
Hill sprints
Farmer walk w/2x20kg plates
Uphill sled drag w/40kg
Uphill backward sled drag w/20kg
Swings w/2x20kg plates
Battle ropes
Sled row

16 Nov 2012: Wk2 Lower HV & MMA

7 miles bike

0800: 1hr MMA (BJJ focus)

1400 ABW
A1 Hang clean 65x4x3
A2 Hip thrust vs bands 100x4x5
A3 BSS 20'sx4x5/side
B1 Leg extn vs band 65x4x10
B2 Alt hammer curl 17.5'sx4x10/side
C Ring FL-BL x3 sets

15 Nov 2012: Wk2 Upper HV

7 miles bike

1000 ABW
A1 HS / A2 Iron cross 17x6x10s
B1 Bench vs bands 40x4x5
B2 Archer chin 4x3/side
B3 OAPU 4x5/side
C1 Ring flye 4x10
C2 Ring row 4x10
C3 Cubans 12.5'sx4x3
S1 Super couch
S2 OH band
S3 Bully

1600: 50mins basketball

14 Nov 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

13 Nov 2012: Misc

7 miles bike

1000 ABW
A1 Landmine rotation 10x12, 20x3x12
A2 TGU 24x4x3/side
A3 OH windmill 24x4x5/side
B1 HLL 4x5
B2 BB rollout 4x6
B3 45 degree raise w/twist 10x4x12

12 Nov 2012: Wk2 FB

Week 2: High Volume.

0845 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 4x5
B2 Pistol 4x5/side
B3 HeSPU 4x4
C1 Chin variations 4x8
C2 Military press 40x10,10,10,8
C3 Cubans 12.5'sx4x3
S1 FS PNF
S2 BS PNF
D1 Pulldown abs 36.25x15
D2 Pull-throughs 38.75x15

1500 ABW
Cycle intervals on Schwinn - 5min warmup, 8x30s/45s
Interval treadmill walk - 10mins @10%/3.2mph

09 Nov 2012: Wk1 Lower

7 miles bike

0800: 1hr MMA

1400 ABW
A Ring FL to BL 6x10s
B1 Hang clean 60x2x3
B2 Hip thrust 80x5, 100x5
B3 Bulgarian split squat 17.5'sx2x5/side
C1 Leg extn 65x2x10
C2 Hammer curl 15'sx2x12

08 Nov 2012: Wk1 Upper

7 miles bike

1000 ABW
A1 Handstand
A2 Iron cross 18x6x10s
B1 Bench throw 2x5
B2 Archer chin x3/side
B3 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 12.5x2x3
S1 Side split PNF
S2 Box split PNF

07 Nov 2012: Gymnastics

9 miles bike

1900: 1hr gymnastics

06 Nov 2012: Sprints

7 miles bike

0945 ABW
Circuit, 2 rounds:
A HLL x5
B O/H windmill 24x5/side
C Rollout x6
D TGU 24x3/side
E 45 degree raise 10x15

Sprints: 5x7s w/recovery

05 Nov 2012: FB Wk1

Wk1 = Low volume

7 miles bike

1015 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 2x5
B2 HeSPU 2x4
B3 Pistol 2x5/side
C1 Pullup x10, chinup x10
C2 Military press 40x12,10
C3 Cuban 12.5'sx2x3
S1 Front split PNF
S2 Box split PNF
D Pull-through 36.25x15

02 Nov 2012: MMA

7 miles bike

0730 ABW
1hr MMA

1400 ABW
30mins basketball

01 Nov 2012: Upper volume

7 miles bike

1030 ABW
A1 FG chin 4x6
A2 Machine O/H press 8x4x12
B1 Cable row 48.75x4x12
B2 Chest press 75x4x10
C1 Swiss bar hammer curl 20x4x10
C2 Pushdown 55x4x10

1500: 20mins elliptical

31 Oct 2012: Basketball

7 miles bike

1500: 1hr basketball

30 Oct 2012: Cardio

7 miles bike

1315 ABW: 4km zombie run

29 Oct 2012: Upper Volume

Back tweak again. Bah!

7 miles bike

0900 ABW
A1 Chin variation x10,7,7,7
A2 Machine O/H press 8x12,10,10,10
B1 Cable row 48.75x4x10
B2 Chest press 70x4x10
C1 Alt DB Hammer curl 15'sx4x10
C2 Pushdown 50x4x12

27-28 Oct 2012: Damage limitation

27th:
30min walk w/12kg vest
30min cycle (11.5km)

28th:
30min walk/jog
3 miles bike

26 Oct 2012: DC Wk6 B3 & MMA

7 miles bike

0900 ABW: 1hr MMA

1300 ABW
A DB curl 12.5'sx10+4+4=18RP
B Rev EZ curl 10x9
C Spider curl 7.5'sx12
D Wrist curl +20x6
S1 Bicep
E Calf press 135x15
S2 Calf
F RDL 130x5, 90x12
S3 Hamstring
G Leg extn vs mini 65x8+6+5=19RP
S4 Quad
H HLL 3x6

25 Oct 2012: DC Wk6 A3

7 miles bike

1020 ABW
A Chest press +miniband 80x9+5+4=18RP
S1 Pec flye @10's
B Military press 55x5+2+2=9RP
C DB extn vs miniband 10'sx7+4+3=13RP
S2 Delt/tri
D Chinup 10x6+3+2=11RP
E Rev grip BB row 60x8+4+3=15RP
S3 Lat
F Cuban rotation 12.5'sx3x4
S4 Side split PNF
S5 Box split PNF

1440 ABW
20min Incline treadmill walk @5.5kph

24 Oct 2012: Gymnastics

1900: 1hr gymnastics

23 Oct 2012: MMA

7 miles bike

1200: 1hr MMA

22 Oct 2012: DC Wk6 B2

7 miles bike

1000 ABW
A EZ preacher curl 17.5x9+4+3=16RP
B Dante curl 6.25x10/side
C Spider curl 7'sx20
S1 Bicep
D Calf press 130x15
S2 Calf
E 45 degree raise vs band x8+4+3=15RP
S3 Hamstring
F 1/4 squat 110x5, 90x10
S4 Quad
G HLL 3x5
S5 Front split PNF
S6 Box split PNF
H Incline treadmill walk x15mins @5.5kph

20-21 Oct 2012: Damage control

20: 10mins wood chopping. Intervals - heavy bag 3min/1min x3, circuit 1min ground & pound, 1min KB swing @20kg, 1min sandbag carry @20kg, x2

21: 3 miles bike. 10mins wood chopping. 2 mile walk with firewood carry.

19 Oct 2012: DC Wk5 A2

7 miles bike

1000 ABW
A Decline smith press 50x12+4+3=19RP
S1 Pec flye @10's
B Galileo o/h press 10x8+5+3=16RP
C Bar pushdown 60x8+5+4=17RP
D Seated lateral 12.5'sx16
S2 Delt/tri
E Neutral chin 7.5x8+3+2=13RP
F DB row 40x10+5+3=18RP
G Harris row 60x20
S3 Lat
H Cuban's 12.5'sx3x4
S4 Front split
S5 Box split
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF

18 Oct 2012: MMA & Basketball

7 miles bike

0830: 1hr MMA
1400: 1hr basketball

17 Oct 2012: DC Wk5 B1 + Bball + Gymnastics

7 miles bike

0915 ABW
A EZ curl 22.5x8+4+3=15RP
B Alt DB hammer curl 15'sx11
C Spider curl 7'sx13
S1 Bicep
D Hammer calf press 130x14
S2 Calf press @130
E Polaris leg curl 55x8+5+4=17RP
S3 Hamstring
F Hammer leg press 320x6, 260x12
S4 Quad
G HLL 2x6+3+3=12RP
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

1900: 1hr gymnastics

16 Oct 2012: DC Wk5 A1

7 miles bike

1100 ABW
A DB inc bench 30'sx12+3+3=18RP (+4)
S1 Pec flye @10's
B Muscle clean & press 55x4+1+1=6TP (+5kg)
C CGBP 55x10+5+5=20RP (+5kg)
D Seated laterals 10'sx20 (+4)
S2 Delt
E Pull-up 7.5x7+3+3= 13RP (+2.5kg)
F BB row 60x8+4+3=15RP (+5kg)
G Harris row 55x20 (+5kg)
S3 Lat
H Cubans 10'sx3x10
S4 Front split
S5 Box split

1800 Home
Rushfit agility workout

13-15 Oct 2012: Damage control

13: Rest. Back tweaked Fri.

14: Heavy bag intervals, Rushfit "The Fight" conditioning

15: Some static work

12 Oct 2012: DC Wk4 B3 & MMA

7 miles bike

0800 ABW: 1hr MMA (mostly technique, no finisher)

1400 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 7'sx
S1 Bicep
D Calf press 130x15
S2 Calf @130
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 10'sx3x10
S5 Front split PNF
S6 Box split PNF

11 Oct 2012: Recovery

7 miles bike

1400: 45mins bball (just shooting)

10 Oct 2012: DC Wk4 A3

7 miles bike

0900 ABW
A Chest press 80x7+4+3=14RP
S1 Pec flye @10's
B Military press 55x5+2+1=8RP
C Seated lateral raise 10'sx16
S2 Delt
D DB extn vs miniband 10'sx6+4+3=13RP
E Chinup 7.5x6+4+3=13RP
F Rev grip BB row 60x6+4+3=13RP
G Harris row 50x20 (different machine)
S3 Lat
H Cuban rotation 10'sx3x9
S4 Side split PNF
S5 Box split PNF

1500: 60mins basketball

1900: 60mins gymnastics

09 Oct 2012: Static

7 miles bike

1030 ABW
A1 Handstand
A2 Planche x 6 sets
A3 Ring L-sit x 6 sets
A4 Ring FL to BL x 6 sets
A5 QDR 3x10s/side

B Incline treadmill increasing gradient x20mins @5.5kph

C KB snatch/windmill/TGU combo 20x3/side

08 Oct 2012: DC Wk4 B2

7 miles bike

1030 ABW
A EZ preacher curl 17.5x8+4+2=14RP
B Dante curl 6.25x9/side
C Spider curl 6'sx20
S1 Bicep
D Calf press 120x15
S2 Calf @120
E 45 degree raise vs band x6+4+3=13RP
S3 Hamstring
F1 1/4 squat 110x4, 85x12
S4 Quad
F2 Cuban rotation 10'sx3x8
G HLL x7+3+3=13RP
S5 Front split PNF
S6 Box split PNF

28 Sep 2012: DC Wk3 A2

7 miles bike

7 miles bike

1000 ABW
A Decline smith press 40x12+6+5=23RP(+5)
S1 Pec flye @10's
B Galileo o/h press 10x7+4+3=14RP(+2)
S2 Delt
C Bar pushdown 50x14+5+5=24RP(+6)
D Neutral chin 7.5x6+3+2=11RP(+2.5kg)
S3 Lat hang @32
E DB row 40x8+5+3=16RP(L)(+5) x8+5+3=16RP(R)(+5)
F Harris row 31.25x17
S4 Lat
G Cuban rotation 10'sx3x8
S5 Front split PNF
S6 Box split PNF

26 Sep 2012: DC Wk3 B1

7 miles bike

0930 ABW
A EZ curl 20x9+5+5=19RP (+5)
B Alt DB hammer curl 15'sx9
C Spider curl 5'sx20 (+3)
S1 Bicep barbell
C Hammer calf press 110x15
S2 Calf press @110
D Polaris leg curl 50x9+4+4=17RP (+10kg)
S3 Hamstring
E Hammer leg press 300x8, 240x15
S4 Quad
F HLL 2x6+3+2=11RP (+1)
G Cuban rotation 9'sx3x8
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

25 Sep 2012: DC Wk3 A1

3 miles bike

1500 Home
A KB floor press 24'sx8+4+4=16RP
S1 Doorway pec
B Muscle clean & press 57x4+2+2=8RP
S2 Delt
C Band pressdown Minix11+6+6=23RP
D Pullup BWx9+3+2=14RP
E BB row 62x6+3+2=11RP
S3 Lat

21 Sep 2012: DC Wk2 B3

7 miles bike

0930 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 5'sx16
S1 Bicep
D Calf press 100x15
S2 Calf @100
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 9'sx3x8
S5 Front split PNF
S6 Box split PNF

1600: 1hr bball

18 Sep 2012: DC Wk2 A3

7 miles bike

0730 Home
A Floor press 67x6+4+3=14RP
S1 Doorway pec
B Military press 49.5x7+4+2=13RP
S2 Shoulder
C DB extn w/miniband 7's11+4+3=18RP

1845 Home
A Chinup BWx8+4+3=15RP
B Rev grip BB row 49.5x8+4+3=15RP
S1 Lat

17 Sep 2012: DC Wk2 B2

7 miles bike

1010 ABW
A EZ preacher curl 20x6+3+3=12RP
B Dante curl 3.75x10/side
C Spider curl 7.5'sx10
S1 Bicep
D Calf press 90x15
S2 Calf @90
E 45 degree raise 25x8+5+4=17RP
S3 Hamstring
F 1/4 squat 100x6, 80x12
S4 Quad
G Cuban rotation 8'sx3x8
S5 Front split PNF
S6 Box split PNF

14 Sep 2012: DC Wk1 A2

7 miles bike

0900 ABW
A Decline smith press 40x8+5+5=18RP
S1 Pec flye @10's
B Galileo o/h press 10x6+3+3=12RP
S2 Delt
C Bar pushdown 50x8+5+5=18RP
S3 Band tricep
D Neutral chin 5x7+3+3=13RP
S4 Lat hang @24
E DB row 40x7+2+2=11RP(L) x7+2+2=11RP(R)
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF

13 Sep 2012: Active rest

3 miles bike

Lots of mobility work - HRV is not good!

12 Sep 2012: DC Wk1 B1 & Bball

7 miles bike

0930 ABW
A EZ curl 20x6+4+4=14RP
B Alt DB hammer curl 20'sx8, d/s 10'sx5
S1 Bicep barbell
C Hammer calf press 90x15
S2 Calf press @80
D Polaris leg curl 40x11+8+7=26RP
S3 Hamstring
E Hammer leg press 270x7, 210x12
S4 Quad
F HLL 2x5+3+2=10RP
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

11 Sep 2012: DC Wk1 A1

7 miles bike

0930 ABW
A DB inc bench 30'sx8+4+2=14RP
S1 Flye @7.5's
B Muscle clean & press 50x5+3+2=10RP
S2 Delt barbell
C CGBP 50x10+5+5=20RP
S3 French press @15
D Pullup 5x6+3+2=11RP
S4 Hanging lat @20
E BB row 60x7
F Harris row 48.75x10, d/s 31.25x10
S5 Lat barbell
S6 Front split PNF
S7 Box split PNF

1500: 20mins interval treadmill walk

06-07 Sep 2012: Basketball tournament

Plus 7 miles bike each day.

05 Sep 2012: Basketball

7 miles bike

0900 ABW
11mins x-trainer @L11
2k row

1500: 60mins bball (shooting practice)

04 Sep 2012: Static

7 miles bike

1000 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL-to-BL 6x10s (double sets)
B2 QDR 3x10s/side
C Iron cross 16x3x10s
D Cuban rotation 7'sx3x8
S1 Side split PNF
S2 Box split PNF

03 Sep 2012: Strength

7 miles bike

0950 ABW
A1 Muscle clean & press 50x3x5
A2 Archer chin 3x3/side
B KB row 40x6,5,5/side
C CGBP 75x3x6
D Single set to failure:
i Harris row 50x20
ii Galileo press 7x12-15
iii Pec flye 50x12
iv DB curl 10'sx12
v Bar pushdown 40x18
vi Alt up-curl 7'sx8/side
S1 Front split PNF
S2 Box split PNF
E DB Cuban rotation 10'sx2x5

01-02 Sep 2012: Activity

01:
0900: 2.6 mile run, incorporating VO2 max test. Result = 58.85

02:
6m bike + 3m bike
10 squats, 10 pushups on the minute for 10mins

31 Aug 2012: Combo

HRV down/HR up today, light training recommended.

7 miles bike

0915 ABW
A1 Handstand
A2 ICM 3x5
A3 Rev ICM 3x3
B1 HeSPU 6,5,5
B2 Ring FG chin 4,3,3
C1 Ring FL row 3x5
C2a 45 back raise 10x10
C2b Leg extn 50x15
C2c Leg curl 40x15
C3 Inv DB cross 5'sx3x12
S1 Side split PNF
S2 Box split PNF

30 Aug 2012: Sport

All training performed fasted. First day of HRV measurement (79).

7 miles bike

1350 ABW
Boxing - solo this week
Heavy bag - 3min on/1min off x5 rounds.
Finisher - 1000m row (3'51.5)

29 Aug 2012: Basketball

0900 ABW
10mins x-trainer @L10
2000m row @8'55

1500: 60mins basketball

28 Aug 2012: Strength

7 miles bike

0845 ABW
A1 Chin trio 6.25x3x5
A2 Press 55x6,5,5
B1 KB row 40x3x5/side
B2 CGBP 70x8,8,6
C1 EZ curl 20x10
C2 Pushdown 40x15
D1 500m row @1'53
S1 Split PNF

22-23 Aug 2012

22nd - 7 miles bike. Back was bad today.

23rd - 7 miles bike

0800: 75mins boxing - finisher 500m row (1:46)

Back slightly better but not great. Next 4 days light activity only.

21 Aug 2012: Rehab

7 miles bike

1100 ABW
2000m row
S1 Super couch #1
S2 Super couch #2
S3 Adductor
S4 Side splits PNF
S5 Calf smash
S6 Foot smash

20 Aug 2012: Strength

7 miles bike

1000 ABW
A1 Deadlift 130x3x3
A2 HLL 2x3x4
B1 RDL 100x10
C1 Chin trio 5x3x6
C2 Press 55x3x5
D1 BB row rev grip 62.5x3x6
D2 DB bench 35'sx3x5
S1 Splits PNF

Tweaked old back injury. Major pain!

16 Aug 2012: Boxing

7 miles bike

0810: 70mins boxing

15 Aug 2012: Static

7 miles bike

1100 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL to BL 6x10s
B2 QDR 3x10s/side
S1 Side split PNF

14 Aug 2012: Strength

7 miles bikes

1030 ABW
A1 Chin trio 5x3x6
A2 MP 55x3x5
B1 BB row rev grip 62.5x3x5
B2 CGBP 60x3x8 (paused)
C1 Bar pushdown 40x3x15
C2 EZ curl +10x10,8,6
S1 Splits PNF
D1 TKE x25/side

09 Aug 2012: Sport

7 miles bike

0920: 60mins boxing
1400: 60mins basketball - argh catastrophic ankle sprain!

08 Aug 2012: Basketball

7 miles bike

1020: 40mins basketball
1500: 60mins basketball

07 Aug 2012: Static

7 miles bike

0930 ABW
30 mins bball
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL 6x10s
B2 Ring BL 6 sets
B3 QDR 3x10s/side
C1 Iron cross #18 asst x3 sets

06 Aug 2012: Strength & Plyo

7 miles bike

0930 ABW
A1 Hang power clean 60x3, 70x3,3
B1 Deadlift 120x3, 130x3,3
B2 HLL 2x3x3
C1 RDL 90x10
D1 Chin trio 5x3x5
D2 MP 52.5x8,8,5 (slight shoulder twinge)
E1 Rev grip BB row 62.5x3x5
E2 DB bench 32.5'sx6,5,5
S1 Splits PNF

1700 Home
VJB Int Plyo
Phase 1.2

04 & 05 August 2012: Damage Limitation

04: 20min bodyweight circuit

05: KB swing BL @24kg 1-14-1

03 Aug 2012: Combo + Plyo

7 miles bike

1000 ABW
30mins bball shooting
A1 1/4 squat 80x3x5
A2 Handstand
B1 Bar ICM 3x5
B2 Straddle P2HS 3x3
B3 Pistol 3x3/side
C1 HeSPU 3x5
C2 L-hang chin 3x5
D1 PT2VO 8'sx2x8
D3 Facepull 40x2x12

1630 Home
VJB Int Plyo
Phase 1.1

02 Aug 2012: Boxing

7 miles bike

1200: 1hr boxing
1300: 1hr basketball (shooting)

01 Aug 2012: Basketball

7 miles bike

1hr basketball

31 July 2012: Damage Limitation

2 mile run

30 July 2012: Strength

7 miles bike, 30mins basketball

1800 Home
A1 Jump squat w/release 20x3x5
A2 Pullup trio 3x5
A3 KB press 24'sx8,7,6
B1 Farmer's walk 24'sx5 trips round the back garden

28 July 2012: Damage Limitation

Burpees 10-1
Pushups BL 1-10-1

27 July 2012: Combo

1030 Home
7 miles bike

0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
C1 FL ring row 3x5
C2 Inverted cross w/clubbells 3'sx3x8

26 July 2012: Boxing

7 miles bike

0815: 75mins boxing

25 July 2012: Sport

9 miles bike

1900: 1hr gymnastics

24 July 2012: Missed session

9 miles bike

23 July 2013: Strength

7 miles bike

0930 ABW
A1 RDL 120x3x5
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,8,7
C1 Rev grip BB row 60x3x5
C2 DB bench 32.5'sx3x5
D1 Band GM x20
S1 Splits PNF

22 July 2012: Damage Limitation

9 miles bike

Heavy bag: 5x3min/1min w/5 burpees per round

21 July 2012: Activity

10 miles bike

KB BL 1-12-1 @24kg
Pushup BL 1-10-1

19 July 2012: Boxing

7 miles bike

1200: 1hr boxing

18 July 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

20 July 2012: Combo

7 miles bike

0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
B3 Pistol 3x5/side
C1 Facepull 40x3x10
C2 PT to VO 9'sx3x5
S1 Splits PNF

17 July 2012: Static

7 miles bike

1130 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
A3 Ring FL 6x10s
B1 HS
B2 QDR 3x10s/side
B3 Ring BL 6x5s
B4 DB cross 14'sx6x7s

16 July 2012: Strength

0930 ABW
A1 Hang clean & jerk 70x3,3,4 (cluster sets)
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,7,7
C1 Rev grip BB row 60x3x5
C2 DB bench 30'sx3x7
D1 Band GM x16
S1 Splits PNF
S2 BB quad mash

1730: 25min walk w/12kg vest

15 July 2012: Activity

3 miles bike

30mins yoga

14 July 2012: Activity

KB BL 1-11-1 @24kg

13 July 2012: Combo

7 miles bike

0930 ABW
A1 Handstand
A2 Ice Cream Maker (tuck) 3x5
A3 Press to HS (straddle) 3x5
A4 Rev ICM 3x3
B1 HeSPU x5,4,4
B2 FG Ring chin 3x3
B3 Pistol 3x5/side
C1 Ring FL row 3x5
C2 PT to VO 9'sx3x5
S1 Splits PNF

12 July 2012: Boxing

7 miles bike

0815: 1hr boxing

11 July 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

10 July 2012: Static

0930 ABW
A1 Planche w/band 6x10s
A2 Ring L-sit 6x10s
B1 Handstands
B2 QDR 3x10/side
B3 Ring BL 6 sets
B4 Ring FL 6 sets
B5 DB cross 15'sx6x5s
S1 Splits PNF

1430: 25min run

09 July 2012: Strength

7 miles bike

0930 ABW
A1 RDL 110x3x5
A2 HLL 3x5
B1 Military press 50x7,7,6
B2 Chin trio x8,8,5
C1 DB bench 30'sx7,6,6
C2 Rev grip BB row 60x3x5
D1 Band GM x15
S1 Splits PNF

1730: KB BL 1-10-1

06 July 2012: Combo

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 FG ring chin x4,3,3
C2 HeSPU 3x4
D1 Ring FL row 3x5
D2 Pistol 3x5/side
D3 Planche-through to V-out 8'sx3x6

05 July 2012: Boxing

7 mile bike

1315: 1hr boxing

04 July 2012: Sports

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

03 July 2012: Static

7 miles bike

1000 ABW
A1 Planche w/green band 6x10s
A2 Ring L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
B3 DB cross hold 12.5'sx5x10s
B4 Ring FL 6x10s
S1 Splits PNF

02 July 2012: Strength

0900 ABW
A1 Hang clean & jerk 65x3x3
A2 HLL 3x5
B1 Chin trio x8,6,6
B2 BB military press 45x3x8
C1 Rev grip BB row 60x3x5
C2 DB bench press 30'sx8,6,6 (paused)
S1 Splits PNF

25 May 2012: Combo

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 4,3,3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 DB planche-throughs 8'sx3x8

24 May 2012

Walk around the block w/24kg KB, some heavy bag, some mobility work

23 May 2012

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

22 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12.5'sx6x10s
C2 Ring FL 6x10s
S1 Splits PNF
D1 Round-off practice

21 May 2012

7 miles bike

0900 ABW
A1 Hang clean & jerk 60x3x3
A2 HLL 3x5
B1 Pullup 6,5,5
B2 Military press 42.5x8,7,7
C1 BB row 52.5x3x6
C2 DB bench press 25'sx10,8,8
D1 Green band GM x13
S1 Lat 2mins

18 May 2012

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 3x3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 Inverted cross 6'sx3x8
S1 Splits PNF
E1 KB TGU 20x3/side

17 May 2012: Boxing

7 miles bike

0800 ABW w/OS: 1hr boxing

16 May 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

15 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 DB cross 12'sx6x10s
C2 Ring FL 6x10s
Attack of the Honey Badger:
S1 Barbell IT band mash
S2 Barbell shoulder mash
S3 Barbell calf mash

14 May 2012: Strength

7 miles bike

0945 ABW
A1 RDL 130x2x5, 100x8
A2 HLL 3x5
B1 Pullup x5,4,4
B2 Military press 40x3x8
C1 BB row 50x3x6
C2 DB bench press 20'sx3x10
D1 Green band GM x12
S1 Lat x2mins
S2 Super couch (hip) x2mins/side
S3 Side ninja x1min/side

Training Routine

"The goal is to keep the goal, the goal" - Dan John

Easier said than done sometimes! A shocking display at gymnastics on Wednesday has led me to re-prioritise (both a combination of fatigue and weakness). I must return to more straight-arm gymnastics work or as it turns out my flicks etc go to hell. I must ditch the unnecessary vanity work as I don't particularly need bigger arms at this point! Also needless to say I need to improve my power:weight and that means bodyfat. So training is targeted towards strength and skill work for gymnastics, with as much extra low-level activity (as much as possible without compromising recovery and performance) to aid the fat loss.

Arms - big enough for now

Mon - Full-body strength training (lower body low-end strength, upper body strength-hypertrophy)

Tue - Gymnastics static skills + kicking practice

Wed - Basketball + Gymnastics

Thu - Boxing and/or sprints

Fri - Gymnastics static skills + low-end bodyweight strength training

Sat/Sun - light mixed activity (KBs, boxing, light running, cycling etc)

Day One of Infection...

First dose today of helminthic therapy....

04 May 2012

7 miles bike

0930 ABW
A1 PB planche / A2 PB L-sit (6x10s)
B1 Handstand / B2 QDR (3x10s)
C1 DB cross 12's / C2 Ring FL (6x10s)
D1 FG ring chin 3x3 / D2 HeSPU 3x3
E1 Ring FL row 3x3 / E2 PPP 3x3
F1 Heavy bag 6x30s/20s

24 Mar 2012

1500 Home
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
B3 FL 6x10s

23 Mar 2012

30mins bike

21 Mar 2012

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

Thought of the day...

I'm not often motivated to post comments on forums or do actual "blog posts", but I'm in an 'effed-off kind of mood lately... so I posted some thoughts on the excellent Melissa McEwen's blog.

"I’ve been getting quite fed up recently with some people I otherwise respect (like Wolf) paying lip service to the “evolutionary template” approach favoured by yourself, Lalonde, KGH, Kresser, Jaminet etc but then defending the misguided “paleo re-enactment” of default low-carb, “paleo man didn’t eat it” etc (just listen to Cordain’s latest interview by Jimmy Moore to hear myriad examples of this). Sure there are potentially detrimental chemicals in potatoes (or whatever), but you cannot tell me the same or similar aren’t present in basically every plant we eat – it doesn’t mean we necessarily shouldn’t eat them. Is no-one in paleo saying don’t eat parsnips for example? No but I bet if anyone took a look they’d have their own chemical defences which we could cobble an argument around. I’m also sure I remember you posting about the modern sweet potato having less anti-nutrients than the ancestral yam for example.

 Robb always says a low-carb paleo intervention works best in practice but has he ever actually tried a moderate-carb or high-carb paleo intervention?! If we’re getting away from the macronutrient focus (which I think is a good move) then please let’s do that.

I will bet similar on the MiRNA issue regarding rice which was blogged about fairly recently. This effect is probably in every plant we just haven’t studied every plant yet. Even the vaunted “auto-immune protocol” does nothing for some people, me being one of them. My Crohn’s improved on a paleo diet but now I have developed lupus! Sadly not everything can be fixed by pinning the blame on a dietary “bad guy”."

20 Mar 2012

7 miles bike

ABW 0830
A1 Pistol 3x4/side
A2 RDL 120x3x5
A3 HLL 3x5
B1 Leg extn xRP to F
S1 Splits PNF

19 Mar 2012: Upper

7 miles bike

0830 ABW
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12'sx6x10s
C2 Ring FL 6x10s

1 set to failure:
Pullup/shoulder press/row/chest press/facepull/bar pushdown/EZ curl/Cuban press

S1 Splits PNF

15 Mar 2012

7 miles bike

0900 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 Ring FL 6x10s
C2 DB cross hold 12'sx5x10s

1 set to failure:
Chins/shoulder press/rows/chest press/DB curls/bar pushdowns/facepulls/Cuban press

S1 Splits PNF
S2 O/H band

14 Mar 2012

7 miles bike

1900: 1hr gymnastics

13 Mar 2012

4 miles bike

1100 Home
A1 Pistols 4,3,3/side
A2 Double KB ski swing 24'sx3x5
A3 Toes to bar 3x5

12 Mar 2012

7 miles bike

0900 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x6s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 12'sx5x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Bar pushdown
D3 Curls
D4 Cuban press
S1 Splits PNF

10 Mar 2012

5 miles bike

09 Mar 2012

0800 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 DB cross hold 12's4x10s
D1 Ring FG chin xF
D2 Cable row xF
D3 Facepull 55x12
D4 DB curl 10'sxF
E1 KB swing 20x ladder from 5/side
S1 Super couch
S2 Super hamstring

08 Mar 2012

1645: Battling rope intervals 10s on/30s off x8

07 Mar 2012

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

06 Mar 2012: Lower

7 miles bike

0830 ABW
A1 Pistols 3x3/side
A2 High pull 60x3x5
A3 HLL 3x5
B1 Leg extn 60xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands

*Also peppered in chins x8, bb row 60x8, facepull 55x10

05 Mar 2012

30min walk w/12kg vest

01 Mar 2012

20min walk w/20kg vest

29 Feb 2012

1900: 1hr gymnastics

(Neck tweaked, curse my aged body!)

28 Feb 2012: Lower

7 miles bike

0830 ABW
A1 Pistols x3,3,2/side
A2 BB RDL 110x3x5
A3 HLL 3x5
B1 Leg extn 55xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands

27 Feb 2012

7 miles bike

ABW 0830
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Cross DB hold 12'sx3x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Vanity circuit
S1 Splits PNF

26 Feb 2012

2.4m run (to the river and back)

24 Feb 2012

7 miles bike

0840 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx6x10s
C2 Ring FL 10x5s
D1 Cable rear delt 3.75'sx15,12
D2 DB curl 10'sxF
D3 V-bar pushdown 45xF
S1 Splits PNF

22 Feb 2012

7 miles bike

1hr basketball

1hr gymnastics (mostly tumbling)

21 Feb 2012

7 miles bike

0835 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 100x3x5
A3 HLL 3x5
B1 Leg extn 50xF
B2 Calf press 130xF
B3 Wrist con
S1 Splits PNF
S2 Overhead band
C1 Handstands

20 February 2012

7 miles bike

0840 (ABW)
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx5x10s
C2 Ring FL 10x5s
C3 Wrist mob
S1 Splits PNF
D1 Facepull 50x15,10
D2 Rope pushdown 40xF
D3 EZ curl 20xF, rev 10xF

03 Feb 2012

Still pretty sore in the lower body. Perhaps kidneys still not up to snuff because I am feeling overly tired also.

0845 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstand
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 Cross hold 10'sx3x10s
S1 Splits PNF routine
D1 Facepull 55x12,10
D2 Bar pushdown 45xF
D3 EZ curl 20xF
S2 Overhead band x1min/side

02 Feb 2012

7 miles bike

01 Feb 2012

7 miles bike

1500: 1hr basketball

No return to gymnastics tonight as planned - the last two days have crushed me! Limped through basketball but very sore. Not the best time for highly technical and slightly riskier training. Getting old sucks but you do get more sensible....

31 Jan 2012: Lower

7 miles bike

0845 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 90x3x5
A3 HLL x3x5
B1 Leg extn 55x10
B2 Single-leg calf raise 20x8
S1 Splits PNF
S2 Hip floss x50/side

1245 ABW
Sprints w/GF: 10s on 50s off x8

30 Jan 2012

0850 ABW
A1 FG ring chin x5,4,3
A2 Handstands
A3 Ring FL x9x5s
B1 PB planche x10x5s
B2 PB L-sit x10x5s
C1 Facepull 40x15, 50x12
C2 Rope pushdown 40x10
C3 DB curl 10'sx12
S1 Super couch #2 x2mins/side
S2 Overhead band x1min/side
D1 Wrist conditioning x2 sets

27 Jan 2012 (Static)

7 miles bike

0840 ABW
A1 PB planche 8x5s
A2 PB L-sit 8x5s
B1 Handstands
B2 QDR 3x5s/side
C1 Ring FL 8x5s
C2 Wrist mob
S1 Lat x2mins
S2 Super pigeon x2mins/side
D1 Bar pushdown 50x10
D2 EZ curl 20x9

26 Jan 2012

7 miles bike

1200: Sprints x8 w/GF

1830: Meditation x20mins

24 Jan 2012

No cycling due to heavy rain. So sue me...!

0845 ABW
A1 Alternate OAC x6,6,4
A2 Handstand x3
A3 FG ring row tuck x3x5
A4 Facepull 40x3x10
B1 BB RDL 85x3x5
B2 HLL x3x5
B3 V-bar pushdown 50x11
B4 EZ curl 20x7
B5 DB cross hold 9's
S1 DB flye 10'sx60s
S2 Super couch #1 x2mins/side
S3 Overhead band x6"s/side

Done in 45mins.

17 Jan 2012

7 miles bike

0840 ABW
A1 Pistol 3x2/side
A2 BB RDL 80x3x5
A3 HLL 3x5
B1 KB swing 40x10
B2 Leg extn 50x11
B3 Calf press 80x15
S1 Super couch x2min/side
S2 Splits PNF

Jelly legs!

16 Jan 2012

7 miles bike

2 miles run

0900 ABW
A1 Alt OAC 3x6
A2 HeSPU 3x3
B1 Ring row 3x5
C1 Ring flye 3x5
D1 FG chin x4
D2 KB press 20x10/side
D3 EZ curl 20x8
D4 Pushdown 40x8
S1 Splits PNF
S2 Wrists

12 Jan 2012

Just a gentle session to start to get back in the saddle.

0815 ABW
A1 KB press 20x3x6/side
A2 Pullup x6, neutral x6, chin x6
A3 Pushup vs miniband 3x8
B1 Ring row (tuck) 3x4
B2 BB RDL 60x3x6
S1 Front split PNF