11 Jan 2012: Rest

12km bike

Sore and coming down with an inconvenient cold so skipping weight training today.

10 Jan 2013: MMA

12km bike

0800 ABW: 1hr BJJ (technical work only)

09 Jan 2013: Gymnastics

12km bike

1900: 1hr gymnastics

08 Jan 2013: Upper

12km bike

1015 ABW
A1 HS / A2 BL x6 sets
B1 FG ring chin 3x4
B2 OAPU 3x5/side
C1 Ring flye 2x8
C2 Ring row 2x10
C3 Cubans 12.5'sx2x3
S1 SS S2 BS S3 PS S4 OH Delt S5 Bully

07 Jan 2013: Lower Wk4

12km bike

1015 ABW
A1 HS / A2 IC @12 x6 sets
B1 KB squat 24+28x2x7
B2 SLRDL 70x2x4/side
C1 KB swing 40x10,12
C2 Alt DB iso curl 9'sx20
S1 FS S2 BS S3 PS S4 Shoulder extn

05-06 Jan 2013: Mobility

05: ~30mins MWOD
06: ~30mins MWOD + 3 miles bike + 20mins yoga

MWOD focus on thoracic ROM/soft tissue and calves/heel cords.

04 Jan 2013: MMA

7 miles bike

0800: 1hr BJJ

03 Jan 2013: Lower

7 miles bike

1030 ABW
A1 HS / A2 IC @13 x6 sets
B1 KB squat 24+28x2x6
B2 SLRDL 70x2x5/side
C1 KB swing 40x2x10
C2 Alt DB iso curl 8'sx20

02 Jan 2013: Upper

7 miles bike

1015 ABW
A1 Planche / A2 BL x6 sets
B1 FG ring chin L-sit 3x3
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x8
D Alt iso DB curl 7.5sx20
S1 FS S2 BS S3 PS

21-23 Dec 2012

21
7 miles bike
1hr BJJ

22
12 miles bike

23
6 miles bike

20 Dec 2012: Wk2.2 FB

7 miles bike
A1 HS / A2 IC @13 x6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x7
C1 Chins x9,8,7
C2 Floor press 65x10,10,8
C3 Cubans 10'sx2x8
S1 SS S2 BS S3 PS

18 Dec 2012: Wk2.2 Upper

7 miles bike

A1 FG ring chin 2x5
A2 OAPU 2x5/side
B1 Ring flye 2x8
B2 Ring row 2x8
B3 Cubans 10'sx2x7
C1 HS / C2 BL x6 sets