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