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