1000 ABW
A Row 5x300m w/120s rest
B Incline treadmill walk (pyramid) x20 mins
1900: 1hr gymnastics
MWOD: Double ball thoracic smash, feet roll
Wednesday 31 July 2013
Tuesday 30 July 2013
30 Jul 2013: Conditioning
7 miles bike
0940 ABW
A KB cardio 10ex 12x12/ex
B1 HLL 3x5
B2 QDR / B3 FL x6 sets
S1 SS/BS/PS PNF
S2 Super bully
S3 BB IR smash
S4 BB calf smash
Monday 29 July 2013
29 Jul 2013: Strength A
7 miles bike
0930 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Dip 8,7,7
B2 Pistol 3x5 (right only)
B3 Row tuck 3x5
C1 Flye 3x5
C2 Bent lateral 8'sx12,10
C3 DB curl 7'sx20,15
MWOD: FS/BS/PS
26 Jul 2013: Strength B
7 miles bike
1300 ABW
A1 IC @7 / FL x6 sets
B1 RDL 85x3x10
B2 HeSPU 6,6,5
B3 OAC 3x3/s
C1 PT-VO 8'sx2x10
C2 Cubans 9'sx2x12
C3 Pushdown 2 sets
Thursday 25 July 2013
25 Jul 2013: Skill
7 miles bike
1015 ABW
A1 Candlestick lever 3x5
A2 SAEL / A3 BL / A4 Straddle sit x6 sets
B1 Wrist curl 10x2x10
B2 Rev wrist curl barx2x10
C Bicep/tricep blood flow work
S1 Shoulder extension
S2 Shoulder IR
Tuesday 23 July 2013
23 Jul 2013: Cardio
7 miles bike
1130 ABW
A KB cardio 10ex 12x11/ex/side
B1 HLL 3x5
B2 QDR (right side) / B3 FL x6 sets
S SS/BS/PS PNF
Monday 22 July 2013
22 Jul 2013: Strength A
7 miles bike
1015 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Pistol 3x5/s
B2 Dip 7,7,6
B3 Row tuck 3x5
C1 Flye 3x6
C2 Bent lateral 5'sx2x12
C3 DB curl x2 sets
S FS/BS/PS PNF
18 Jul 2013: Strength B
7 miles bike
1030 ABW
A1 HS / A2 IC @7 / A3 FL x6 sets
B1 RDL 80x2x10
B2 HeSPU x3 - no strength! Nished.
B3 OAC 3x3/side
C1 PT-VO 8'sx2x8
C2 Cubans 9'sx2x10
C3 Pushdown 2 sets
Tuesday 16 July 2013
16 Jul 2013: Strength A
11 miles bike
1100 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Pistol 3x5/s
B2 Dip 3x6
B3 Ring row tuck 3x5
C1 Ring flye 6,5,5
C2 YTWL 2'sx5/per ex
S FS/BS/PS PNF
Monday 15 July 2013
15 Jul 2013: HIIT
5 miles bike
1600 Home
30s tyre flips, 30s rest / 30s sledgehammer hits, 30s rest x10 total sets
MWOD: rolling pin calf smash
Wednesday 3 July 2013
05 Jul 2013: Strength B (5/3/1)
7 miles bike
1000 ABW
A1 HS / A2 IC @7 / A3 FL x6 sets
B1 DL 110x5, 122.5x3, 137.5x3
B2 HeSPU (deficit) 5,5,4
B3 Ring L-sit chin 6,6,6
C1 Planche-V-out 7'sx2x12,10
C2 Cubans 8'sx2x12
C3 Pushdown 25x30,25
S FS/BS/PS PNF
Tuesday 2 July 2013
02 Jul 2013: Cardio
7 miles bike
A KB cardio routine 10ex 12kgx10/side
B KB swing 40x10x10 in 10mins
A SS/BS/PS PNF
Monday 1 July 2013
01 July 2013: Strength A
7 miles bike
0940 ABW
A1 Planche / A2 IC @8/7 x6 sets
B1 Pistol 3x5/side
B2 Ring dip 7,7,6
B3 Ring row tuck 3x5
C1 DB cross raise 8'sx2x12
C2 Ys 3'sx2x12
C3 EZ curl +10x20,15
S FS/BS/PS PNF
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