0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS
Tuesday 27 November 2012
27 Nov 2012: Upper VHV
7 miles bike
0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS
0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS
Monday 26 November 2012
26 Nov 2012: Lower VHV
7 miles bike
1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS
1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS
25 Nov 2012: Conditioning Sunday
1730 Home
3 rounds of 5 mins, different exercise per minute. Various BW & KB.
3 rounds of 5 mins, different exercise per minute. Various BW & KB.
23 Nov 2012: Lower MV
7 miles bike
0800: 1hr BJJ
1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side
1400: 1hr basketball
0800: 1hr BJJ
1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side
1400: 1hr basketball
Friday 23 November 2012
22 Nov 2012: Upper Wk3 MV
7 miles bike
1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS
1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS
20 Nov 2012: Misc
7 miles bike
1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7
1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7
Monday 19 November 2012
19 Nov 2012: Wk3 FB MV
7 miles bike
1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15
1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15
18 Nov 2012: Conditioning Sunday
Conditioning circuits w/Oli:
Hill sprints
Farmer walk w/2x20kg plates
Uphill sled drag w/40kg
Uphill backward sled drag w/20kg
Swings w/2x20kg plates
Battle ropes
Sled row
Hill sprints
Farmer walk w/2x20kg plates
Uphill sled drag w/40kg
Uphill backward sled drag w/20kg
Swings w/2x20kg plates
Battle ropes
Sled row
Friday 16 November 2012
16 Nov 2012: Wk2 Lower HV & MMA
7 miles bike
0800: 1hr MMA (BJJ focus)
1400 ABW
A1 Hang clean 65x4x3
A2 Hip thrust vs bands 100x4x5
A3 BSS 20'sx4x5/side
B1 Leg extn vs band 65x4x10
B2 Alt hammer curl 17.5'sx4x10/side
C Ring FL-BL x3 sets
0800: 1hr MMA (BJJ focus)
1400 ABW
A1 Hang clean 65x4x3
A2 Hip thrust vs bands 100x4x5
A3 BSS 20'sx4x5/side
B1 Leg extn vs band 65x4x10
B2 Alt hammer curl 17.5'sx4x10/side
C Ring FL-BL x3 sets
15 Nov 2012: Wk2 Upper HV
7 miles bike
1000 ABW
A1 HS / A2 Iron cross 17x6x10s
B1 Bench vs bands 40x4x5
B2 Archer chin 4x3/side
B3 OAPU 4x5/side
C1 Ring flye 4x10
C2 Ring row 4x10
C3 Cubans 12.5'sx4x3
S1 Super couch
S2 OH band
S3 Bully
1600: 50mins basketball
1000 ABW
A1 HS / A2 Iron cross 17x6x10s
B1 Bench vs bands 40x4x5
B2 Archer chin 4x3/side
B3 OAPU 4x5/side
C1 Ring flye 4x10
C2 Ring row 4x10
C3 Cubans 12.5'sx4x3
S1 Super couch
S2 OH band
S3 Bully
1600: 50mins basketball
Thursday 15 November 2012
13 Nov 2012: Misc
7 miles bike
1000 ABW
A1 Landmine rotation 10x12, 20x3x12
A2 TGU 24x4x3/side
A3 OH windmill 24x4x5/side
B1 HLL 4x5
B2 BB rollout 4x6
B3 45 degree raise w/twist 10x4x12
1000 ABW
A1 Landmine rotation 10x12, 20x3x12
A2 TGU 24x4x3/side
A3 OH windmill 24x4x5/side
B1 HLL 4x5
B2 BB rollout 4x6
B3 45 degree raise w/twist 10x4x12
Monday 12 November 2012
12 Nov 2012: Wk2 FB
Week 2: High Volume.
0845 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 4x5
B2 Pistol 4x5/side
B3 HeSPU 4x4
C1 Chin variations 4x8
C2 Military press 40x10,10,10,8
C3 Cubans 12.5'sx4x3
S1 FS PNF
S2 BS PNF
D1 Pulldown abs 36.25x15
D2 Pull-throughs 38.75x15
1500 ABW
Cycle intervals on Schwinn - 5min warmup, 8x30s/45s
Interval treadmill walk - 10mins @10%/3.2mph
0845 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 4x5
B2 Pistol 4x5/side
B3 HeSPU 4x4
C1 Chin variations 4x8
C2 Military press 40x10,10,10,8
C3 Cubans 12.5'sx4x3
S1 FS PNF
S2 BS PNF
D1 Pulldown abs 36.25x15
D2 Pull-throughs 38.75x15
1500 ABW
Cycle intervals on Schwinn - 5min warmup, 8x30s/45s
Interval treadmill walk - 10mins @10%/3.2mph
Thursday 8 November 2012
09 Nov 2012: Wk1 Lower
7 miles bike
0800: 1hr MMA
1400 ABW
A Ring FL to BL 6x10s
B1 Hang clean 60x2x3
B2 Hip thrust 80x5, 100x5
B3 Bulgarian split squat 17.5'sx2x5/side
C1 Leg extn 65x2x10
C2 Hammer curl 15'sx2x12
0800: 1hr MMA
1400 ABW
A Ring FL to BL 6x10s
B1 Hang clean 60x2x3
B2 Hip thrust 80x5, 100x5
B3 Bulgarian split squat 17.5'sx2x5/side
C1 Leg extn 65x2x10
C2 Hammer curl 15'sx2x12
08 Nov 2012: Wk1 Upper
7 miles bike
1000 ABW
A1 Handstand
A2 Iron cross 18x6x10s
B1 Bench throw 2x5
B2 Archer chin x3/side
B3 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 12.5x2x3
S1 Side split PNF
S2 Box split PNF
1000 ABW
A1 Handstand
A2 Iron cross 18x6x10s
B1 Bench throw 2x5
B2 Archer chin x3/side
B3 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 12.5x2x3
S1 Side split PNF
S2 Box split PNF
Tuesday 6 November 2012
06 Nov 2012: Sprints
7 miles bike
0945 ABW
Circuit, 2 rounds:
A HLL x5
B O/H windmill 24x5/side
C Rollout x6
D TGU 24x3/side
E 45 degree raise 10x15
Sprints: 5x7s w/recovery
0945 ABW
Circuit, 2 rounds:
A HLL x5
B O/H windmill 24x5/side
C Rollout x6
D TGU 24x3/side
E 45 degree raise 10x15
Sprints: 5x7s w/recovery
Monday 5 November 2012
05 Nov 2012: FB Wk1
Wk1 = Low volume
7 miles bike
1015 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 2x5
B2 HeSPU 2x4
B3 Pistol 2x5/side
C1 Pullup x10, chinup x10
C2 Military press 40x12,10
C3 Cuban 12.5'sx2x3
S1 Front split PNF
S2 Box split PNF
D Pull-through 36.25x15
7 miles bike
1015 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 2x5
B2 HeSPU 2x4
B3 Pistol 2x5/side
C1 Pullup x10, chinup x10
C2 Military press 40x12,10
C3 Cuban 12.5'sx2x3
S1 Front split PNF
S2 Box split PNF
D Pull-through 36.25x15
Friday 2 November 2012
01 Nov 2012: Upper volume
7 miles bike
1030 ABW
A1 FG chin 4x6
A2 Machine O/H press 8x4x12
B1 Cable row 48.75x4x12
B2 Chest press 75x4x10
C1 Swiss bar hammer curl 20x4x10
C2 Pushdown 55x4x10
1500: 20mins elliptical
1030 ABW
A1 FG chin 4x6
A2 Machine O/H press 8x4x12
B1 Cable row 48.75x4x12
B2 Chest press 75x4x10
C1 Swiss bar hammer curl 20x4x10
C2 Pushdown 55x4x10
1500: 20mins elliptical
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