1000 ABW
A1 HS / A2 IC @8 / A3 FL x6 sets
B1 DL 102.5x3, 115x3, 130x3
B2 HeSPU 8,7,6
B3 Ring L-sit chin 6,5,5
C1 Planche-V-out 7'sx2x10
C2 Cubans 7'sx2x15
C3 Pushdown 25x2x30
S FS/BS/PS PNF
Thursday 27 June 2013
Wednesday 26 June 2013
Tuesday 25 June 2013
25 Jun 2013: Cardio
7 miles bike
A KB cardio routine 10ex 12kgx10/side
B KB swing 40x10x10 in 10mins
A SS/BS/PS PNF
MWOD: Trap ball smash
24 Jun 2013: Strength A
7 miles bike
0945 ABW
A1 PB planche / A2 IC @9/8 x 6 sets
B1 Pistol 3x4/side
B2 Ring dip 7,6,6
B3 Ring row tuck 3x5
C1 DB cross raise 7'sx2x12
C2 Ys 2'sx2x11
S FS/BS/PS PNF
Sunday 23 June 2013
Friday 21 June 2013
21 Jun 2013: Strength B (5s)
7 miles bike
1100 ABW
A1 IC @10/9 / A2 FL x6 sets
B1 Deadlift 95x5, 102.5x5, 110x10
B2 HeSPU 8,7,7
B3 Ring L-chin 3x5
C1 DB planche-through 8'sx2x12
C2 Cubans 6'sx2x15
Thursday 20 June 2013
Tuesday 18 June 2013
18 Jun 2013: Circuits
7 miles bike
1130 ABW
A1 FS 40x3x9
A2 Neutral chin 3x8
A3 SLRDL 32x3x6/s
A4 Press 40x3x8
A5 T2B 3x6
B1 Step-up 2x7/s
B2 DB row 22.5'sx2x15
B3 KB swing 32x2x12
B4 Push-up 2x20
B5 Landmine 15x2x12
S SS/BS PNF
MWOD: Thoracic alpha smash, neck alpha smash, upper trap ball smash, neck stretch
Monday 17 June 2013
17 Jun 2013: Strength A
7 miles bike
1015 ABW
A1 Planche / A2 IC @10 x 6 sets
B1 Pistol 3x3 (right only, left knee wonky)
B2 Ring dip 3x6
B3 Ring row tuck 3x5
C1 Inverted DB cross 6'sx2x15
C2 Ys 3'sx2x10
S FS/BS/PS PNF
MWOD: Alpha ball pec smash, first rib mob, elbow voodoo floss
Friday 14 June 2013
14 Jun 2013: Strength B (Deload)
7 miles bike
1030 ABW
A1 IC @11/10 / A2 FL / A3 HS x6 sets
B1 Deadlift 60x5, 70x5, 75x5, 80x5
B2 HeSPU 7,7,7
B3 Ring MU prep 4.4,5
C1 DB planche-through 8'sx2x10
C2 Cubans 5'sx2x15
S FS/BS/PS PNF
Thursday 13 June 2013
13 Jun 2013: Circuits
1030 ABW
A1 FS 40x3x8
A2 Chin 3x8
A3 SLRDL 32x3x6/side
A4 Press 40x3x8
A5 HLL 8,6,6
B1 Step-up 2x6/side
B2 DB row 20'sx2x15
B3 KB swing 32x2x12
B4 Push-up 2x20
B5 Landmine 20x2x12
MWOD: Calf rumble roller smash, 5+ mins per side
Wednesday 12 June 2013
12 Jun 2013: Sport
1500: 1hr basketball (last game for some time.... 👎)
1900: 1hr gymnastique (no tumbling for some time.... 👎)
Tuesday 11 June 2013
11 Jun 2013
1.5 miles bike
1.5 miles walk
MWOD: double YTU ball thoracic smash, single YTU ball rear delt & scap smash
Monday 10 June 2013
10 Jun 2013: Strength A
1630 Home
A1 Planche x 6 sets
A2 Suspension dip 3x5
A3 Suspension tuck row 3x5
B1 Elevated push-up 2x25
B2 Suspension row 2x15
B3 Ab wheel 2x8
MWOD: Smash glutes, QL, IT
Thursday 6 June 2013
06 Jun 2013: Strength B (5/3/1)
Coming off illness...
7 miles bike
1015 ABW
A1 HS / A2 IC @11/10 x6 sets
B1 DL 105x5, 120x3, 125x3
B2 HeSPU 7,7,6
B3 Ring L-chin 6,6,5
C1 MP 40x15
C2 NC x10
S SS/BS/PS
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