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