1340 Sweatbox: 90mins BJJ (technical)
Thursday 30 May 2013
30 May 2013: Strength B
7 miles bike
1030 ABW
A1 IC @11/10 / A2 HS x 6 sets
B1 DL 97.5x3, 112.5x3, 125x3
B2 HeSPU 7,6,6
B3 Ring L-chin 6,5,5
C1 MP 40x15
C2 Neutral chin x12
D BB complex #2 25x4x5 (90s)
S SS/BS/PS
Tuesday 28 May 2013
Friday 24 May 2013
24 May 2013: Strength B
4 mile walk
A1 DL 90x5, 97.5x5, 105x7
A2 HeSPU 3x6
A3 Ring L-chin 3x5
B1 MP 40x15
B2 N-chin x12
Tuesday 21 May 2013
Monday 20 May 2013
20 May 2013: Strength A
7 miles bike
1030 ABW
A1 Planche / A2 IC@11/10 x 6 sets
A3 Box FS 60x5, 80x5, 100x5,3
B1 Ring dip 6,6,5
B2 Ring row tuck 3x5
C1 Elevated push-up x25
C2 BB i-row x16
D BB complex #1 30x5x5 (HR to 70%)
S FS/BS/PS
Sunday 19 May 2013
Friday 17 May 2013
Thursday 16 May 2013
16 May 2013: Strength B
1100 Home
A DB cross hold 10'sx6x10s
B1 HeSPU x6,5,5
B2 L-sit pull-up x4,4,4
C1 MP 24.5x25
C2 Chin x13
D BB complex 24.5x4x6
Monday 13 May 2013
13 May 2013: Strength A
7 miles bike
0900 ABW
A1 Planche / A2 IC @11 x 6 sets
A3 Pistol 3x5/side
B1 Ring dip 3x5
B2 Ring row tuck 3x5
C1 Feet-elevated push-up x20
C2 BB inv row x15
D BB complex #1 30x5x4 (70% HRR)
S FS/BS PNF
Sunday 12 May 2013
12 May 2013: HIIT
1030 NMA
A1 Fat bar EZ curl +10x15,12
A2 Rope pushdown 10x12,12
HR intervals to 60%:
B Tyre flip x8 trips
C Prowler +100kg x6 trips
D Farmer's walk +100kg x4 trips
Thursday 9 May 2013
09 May 2013: Lifting B
7 miles bike
1030 ABW
A1 HS / A2 IC @11 x6 sets
A3 Hang clean 60x3x3
B1 HeSPU 6,6,5
B2 Ring FG L-sit chin 5,4,4
C1 Press 40x15
C2 Chin 13
D BB complex #2 25x4x5
Tuesday 7 May 2013
07 May 2013: Lifting A
7 miles bike
0945 ABW
A1 Planche / A2 IC @12 x 6 sets
B1 Front box squat
B2 Ring flye
B3 Ring row
C BB complex #1 30x4x6
1600: 1hr yoga
Friday 3 May 2013
Thursday 2 May 2013
02 May 2013: Lifting B
7 miles bike (PM HIIT)
1030 ABW
A1 IC @13 x 6 sets
A2 DL 60x8, 80x5, 100x5, 120x5*, 100x5,5
B1 HeSPU x6,5,5 +MP 40x15
B2 Ring FG L-sit chin 3x4 + Neutral chin x10
C BB complex #2** 25x3x5
S SS/BS/P
*Felt strong today, double o/h no problem - but weird grundle pain on left side post this set so backed off.
**Snatch-grip: DL, bent row, high pull, snatch, OHS, behind-neck push press
1030 ABW
A1 IC @13 x 6 sets
A2 DL 60x8, 80x5, 100x5, 120x5*, 100x5,5
B1 HeSPU x6,5,5 +MP 40x15
B2 Ring FG L-sit chin 3x4 + Neutral chin x10
C BB complex #2** 25x3x5
S SS/BS/P
*Felt strong today, double o/h no problem - but weird grundle pain on left side post this set so backed off.
**Snatch-grip: DL, bent row, high pull, snatch, OHS, behind-neck push press
Subscribe to:
Posts (Atom)