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
Friday 25 May 2012
Thursday 24 May 2012
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
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
Monday 21 May 2012
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
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
Friday 18 May 2012
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
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
Tuesday 15 May 2012
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
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
Monday 14 May 2012
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
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
Saturday 5 May 2012
Training Routine
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)
Friday 4 May 2012
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
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
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