7 miles bike
1315 ABW: 4km zombie run
Tuesday 30 October 2012
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
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
Saturday 27 October 2012
27-28 Oct 2012: Damage limitation
27th:
30min walk w/12kg vest
30min cycle (11.5km)
28th:
30min walk/jog
3 miles bike
30min walk w/12kg vest
30min cycle (11.5km)
28th:
30min walk/jog
3 miles bike
Thursday 25 October 2012
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
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
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
Wednesday 24 October 2012
Tuesday 23 October 2012
Monday 22 October 2012
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
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.
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
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
Thursday 18 October 2012
Wednesday 17 October 2012
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
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
Tuesday 16 October 2012
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
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
Sunday 14 October 2012
13-15 Oct 2012: Damage control
13: Rest. Back tweaked Fri.
14: Heavy bag intervals, Rushfit "The Fight" conditioning
15: Some static work
14: Heavy bag intervals, Rushfit "The Fight" conditioning
15: Some static work
Friday 12 October 2012
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
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
Tuesday 9 October 2012
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
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
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
Sunday 7 October 2012
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
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
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