13 Aug 2013: Shoulders/traps/abs

7 miles bike

1000 ABW

Week 1: 30s (tester)

A Front raise 7s,7s,6s

B Side raise 8s

C Bent lateral 5s

D Facepull vs miniband

E BB shrug 60,70,70

F Leg raise

G Reverse EZ curl +10

(Included extreme stretching of shoulders, forearms)

12 Aug 2013: ETT Back/triceps/calves

1st day of 4 weeks' Extended Tension Training - to rest my joints and get SWOLZ.

7 miles bike

0930 ABW

Week 1: 30s (tester)

A Chins 

B Wide-grip pulldowns 33.75, 38.75, 38.75

C Cable row 38.75

D DB extension 10's

E CG BB push-up 

F DB curl 8's

G Calf press 80, 90, 110

(Included extreme stretching of lats, biceps, calves)

11 Aug 2013: Conditioning

3 miles bike

1600 Home

Tyre flip / sled drag / medball slam medley x6 rounds

09 Aug 2013: Strength B

7 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 95x2x10

B2 HeSPU 3x5

B3 OAC 3x3/side

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x9

C3 Pushdowns 2x20

S FS/BS/PS

08 Aug 2013: Skill

7 miles bike

1000 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

S1 Super couch x2 positions x2mins/side 

S2 Band rack 

S3 Super bully

S4 Russian hang

07 Aug 2013: Gymnastics

1345 ABW

A Rowing intervals 5x300m, recovery to 112bpm

B Incline treadmill walk 20mins @3.5mph

1900: 1hr gymnastics

06 Aug 2013: Conditioning

7 miles bike

0930 ABW

A KB cardio 10ex 16x8/ex/s

B1 IC @10 / B2 Ring Planche x6 sets 

C1 HLL 3x5

C2 QDR / C3 FL x6 sets

S SS/BS/PS PNF

MWOD: double ball thoracic smash, glute smash & stretch

04 Aug 2013: Strength A

1600 Home

A1 Ring dip 3x8

A2 Row tuck 3x5

A3 Pistol 3x6 (right only)

B1 Indian club o/h raise 4'sx2x12

B2 Indian club bent lateral 4'sx2x10

B3 Indian club curl x2 sets

C Indian club wrist strengthening x3 sets

02 Aug 2013: Strength B

10 miles bike

1000 ABW

A1 IC @8 / A2 FL x6 sets

B1 RDL 90x2x10

B2 HeSPU 3,5,3 (where has my strength gone on this? Need to rest wrist soon)

B3 OAC 3x3/side

B4 MU prep

C1 PT-VO 8'sx2x10

C2 Cubans 9'sx2x8

C3 Pushdowns 2x30

S FS/BS/PS

01 Aug 2013: Skill

7 miles bike

0900 ABW

A1 Candlestick 3x3

A2 QDR / A3 BL / A4 Straddle sit x6 sets

B1 Wrist curl +12.5x2x10

B2 Rev wrist curl +2.5x2x8

B3 Shoulder blood flow

S Super couch x2 positions x2mins/side 

31 Jul 2013: Gymnastics

7 miles bike

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

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

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

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

24 Jul 2013: Gymnastics

7 miles bike

1900: 1hr rings practice

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

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

17 Jul 2013: Gymnastics

7 miles bike

1900: 1hr gymnastics (rings)

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

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

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

04 Jul 2013: Yoga

7 miles bike

1300: 1hr yoga 

03 Jul 2013: Gymnastics

7 miles bike

1900: 1hr gymnastics (rings focus)

02 Jul 2013: Cardio

7 miles bike

1015 ABW

A KB cardio routine 10ex 12kgx10/side

B KB swing 40x10x10 in 10mins

A SS/BS/PS PNF

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

28 Jun 2013: Strength B

7 miles bike

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

27 Jun 2013: Yoga

7 miles bike

1300: 1hr yoga

MWOD: QL alpha smash 

26 Jun 2013: Gymnastics

7 miles bike

1900: 1hr, rings focus

25 Jun 2013: Cardio

7 miles bike

1045 ABW

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

23 Jun 2013: Misc

3 miles bike

1700 Home: Tyre flips x 6 trips (approx 75 flips)

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

20 Jun 2013: Yoga

7 miles bike

1300: 1hr yoga 

MWOD: Theracane neck party

19 Jun 2013: Gymnastics

7 miles bike

1900: 1hr ring work

MWOD: Double-ball thoracic and trap smash

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

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

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 

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

12 Jun 2013: Sport

1500: 1hr basketball (last game for some time.... 👎)

1900: 1hr gymnastique (no tumbling for some time.... 👎)

11 Jun 2013

1.5 miles bike

1.5 miles walk

MWOD: double YTU ball thoracic smash, single YTU ball rear delt & scap smash

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

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

31 May 2013: BJJ

9 miles bike

1340 Sweatbox: 90mins BJJ (technical)

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

29 May 2013: Sport

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

28 May 2013: Strength A

3 miles bike

1245 Home

A1 KB floor press 24'sx5x10

A2 KB row 24'sx5x10

24 May 2013: Strength B

4 mile walk

1115 ABW

A1 DL 90x5, 97.5x5, 105x7

A2 HeSPU 3x6

A3 Ring L-chin 3x5

B1 MP 40x15

B2 N-chin x12

23 May 2013: Yoga

7 miles bike

1300: 1hr yoga

22 May 2013: Sport

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

21 May 2013: Recovery

7 miles bike (1x HIIT)

1600: 2.5k row

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

18-19 May 2013

18th: Rest day

19th:

3 miles bike

100 KB swings @24kg (5x20, throughout the day)

17 May 2013: BJJ

7 miles bike

1340 Sweatbox: 70mins BJJ

1 mile jog

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

15 May 2013: Sport

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

14 May 2013: Recovery

7 miles bike

1700: 1hr yoga 

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

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

10 May 2013: BJJ

9 miles bike

1340 SB

90mins BJJ

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

08 May 2013: Basketball

7 miles bike

1500: 1hr basketball 

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

03 May 2013: BJJ

9 miles bike

1345: 75mins BJJ

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

30 Apr 2013: Recovery

7 miles bike

1600: 1hr yoga

29 Apr 2013: Lifting

7 miles bike

0915 ABW
A1 Planche / A2 IC @14 x 6 sets
B Front box squat 60x5, 70x5, 80x5, 90x5
C1 Ring flye 3x6 + 1x17
C2 Ring row 3x5 + 1x15
D HR BB complex 6ex 30x4x5
S FS/BS/PS

28 Apr 2013

30min zombie run, 4km

27 Apr 2013

1000 Home
Four rounds:
Box jump x14
Burpee x10
Power clean 65x5
[25m 37s]

3 miles bike

26 Apr 2013

7 miles bike

0915 ABW
A1 Bench press 60x3x10
A2 Neutral chin 3x8
B1 Shoulder press 42x20,15
B2 Cable row 48.75x2x15
C1 Rope pushdown 18.75x15
C2 DB curl 7.5'sx20

25 Apr 2013

7 miles bike

24 Apr 2013

7 miles bike

1500: 1hr basketball (full-court)

23 Apr 2013

7 miles bike

1030 ABW
For time:
800m run (treadmill)
Then 2 rounds of:
50 burpees
40 pull-ups
30 SLS (to bench)
20 KB swings @24kg
10 HeSPU
Then:
800m run (outside)
[52m 34s]

22 Apr 2013

7 miles bike

1015 ABW
3 rounds:
A1 800m run
A2 Wallball 9x50
[29m 59s]

20 Apr 2013

1130 Home
A1 SDHP 20x100
A2 Thruster 20x50
A3 Pull-up x30
[15m 02s]

10 miles bike

19 Apr 2013

3 miles bike

1300 Home
A1 DB hang clean & jerk 30'sx4, 20'sx4x5
A2 Planche x6 sets

18 Apr 2013

7 miles bike

Four rounds for time:
Run 400 meters
50 squats
[16m 34s]

17 Apr 2013

1200 Home
For time:
A1 BB Thruster 47x21-15-9
A2 Pull-up 10x21-15-9
30m 41s

3 miles bike

16 Apr 2013

7 miles bike

1030 ABW
Five rounds for time of:
A1 Row x 500m
A2 Bench 60x15
21m 14s

S FS-BS PNF

13-14 Apr 2013: Damage control

13th: 3 miles bike

14th: 1200 Home
A1 Deadlift 60x10x10
A2 Push-ups 10x10
12mins 21secs (let HR recover to 60% between sets)

12 Apr 2013: HIIT

7 miles bike

1030
Bike HR intervals 20s x8 in 20mins (rec in 14)
S FS/BS/PS

11 Apr 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU X6,5,5
A3 Ring L-sit FG chin x4,4,4
B1 Chins x11,10
B2 Shoulder press 42x20,15
C IC @14 x 3 sets
D BB complex 7ex 30x4x5

10 April 2013: Sport

7 miles bike

1500: 1hr basketball

09 Apr 2013: Lower

7 miles bike

1340 ABW
A1 Front squat 60x3x5
A2 HLL 3x5 w/L-sit
B1 45 degree raise vs band 2x12
B2 Side lunge 10x2x14
S FS/BS/PS

08 April 2013: Upper horizontal

7 miles bike

1030 ABW
A1 Planche / A2 IC @15 x6 sets
B1 Ring flye 3x6
B2 Ring row tuck 3x5
C1 Inc DB bench 25'sx20,15
C2 Facepull 25x2x20
D Bike HR intervals 5x30s@L20 in 14mins

05 April 2013: HIIT

7 miles bike

1030 ABW
40mins basketball shooting practice
HR bike intervals (60% recovery) 30s @L18x5

1400: 1hr basketball (full-court)

04 April 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU 5,5,4
A3 Ring FG L chin 4,3,3
B1 Shoulder press 35x2x20
B2 Chins x8,11
C BB complex 7ex 30x4x5 w/90s rest
S FS/BS/PS PNF

03 April 2013: Sport

7 miles bike

1000 ABW:
30mins ex-bike @L10
20mins basketball drills

1500 ABW: 60mins basketball (full-court)

02 April 2013: Full Body

7 miles bike

1020 ABW
A1 Planche / A2 IC @16 x 6 sets
B1a Jefferson deadlift 100x2x3
B1b Speed DL vs band 100x3x1 (cluster)
B2 Ring flye 3x6
B3 Ring row 3x8
C1 Chest press 35x25, 49x20
C2 Facepull 16.25x15,12
D 15mins basketball shooting

28 Mar 2013: Upper vertical

3 miles bike

1230 Home
A1 HS x3 sets
A2 HeSPU 4,5,5
A3 Chins 10,10,10

27 Mar 2013: Sport

7 miles bike

0930: 30mins basketball shooting
1500: 60mins basketball game

26 March 2013: Lower

7 miles bike

0830 ABW
A1 IC @17 x 6 sets
A2 RDL 120x5 (terminated after 1 set)
A3 Pistol 4,3,3/side
A4 HLL + iso 3x5
B1 45 degree raise vs band 2x10
B2 Side lunge 10x2x12
C 15mins basketball shooting

25 March 2013: Upper horizontal

7 miles bike

1020 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x7+4+3=14
B1 Inc DB press 25'sx20,17
B2 Ring row 2x15
C BB complex 7ex 30x4x4
D Ankle strengthening

21 March 2013: Upper vertical

7 miles bike

1120 ABW
A1 HS x3
A2 HeSPU 5,4,4
A3 Ring chin L-sit 3x3
B1 Neutral chin 10,8
B2 Shoulder press 28x2x20
C1 DB curl 9'sx15
C2 DB shrug 37.5'sx20
C3 Pushdown 35x25

20 Mar 2013: Basketball

7 miles bike

1500: 1hr Basketball

19 Mar 2013: Lower

7 miles bike

1120 ABW
A1 Deadlift 125x3x3
A2 Pistol 3x3/side
A3 HLL W/static 3x5
B1 45 degree raise 20x12,10
B2 Side lunge 2x16
C KB complex 6ex 20x4x4

18 Mar 2013: Upper horizontal

7 miles bike

1420 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x6+4+3=13
B1 DB bench 27.5'sx12,12,9
B2 Ring row 15,12,10
C BB complex, 7ex 30x3x6
S Pec flye

15 Mar 2013: Basketball

7 miles bike

1300: 80mins 3v3 basketball

14 Mar 2013: Upper vertical

1300 Home
A1 HeSPU 3x4
A2 Chin 3x8
B1 Rope pulldown punchbagx2x20
B2 Mace press 4'sx2x20
C Battle rope / sledgehammer intervals, 30s/30s x 6 total rounds

11.5km bike