16 Jan 2012

7 miles bike

2 miles run

0900 ABW
A1 Alt OAC 3x6
A2 HeSPU 3x3
B1 Ring row 3x5
C1 Ring flye 3x5
D1 FG chin x4
D2 KB press 20x10/side
D3 EZ curl 20x8
D4 Pushdown 40x8
S1 Splits PNF
S2 Wrists

12 Jan 2012

Just a gentle session to start to get back in the saddle.

0815 ABW
A1 KB press 20x3x6/side
A2 Pullup x6, neutral x6, chin x6
A3 Pushup vs miniband 3x8
B1 Ring row (tuck) 3x4
B2 BB RDL 60x3x6
S1 Front split PNF

06 Dec 2011

Had to cut short my workout due to work commitments. Bah!

0845 (ABW)
A1 PB planche 6x6s
A2 Ring flye 3x8
A3 Single-leg BB DL 65x3x4/side
B1 Ring FL 4x6s
B2 Ring row tuck 2x5
B3 PB manna 2x5s
B4 HeSLL 4x2x4

22 November 2011

Back posting training... it's been annoyingly sporadic as of late due to injuries and exams!

Today:

7 miles bike

0945 (ABW)
A1 Iron cross w/green band 3x10s
A2 FG FL ring row (tuck) 3x5
B1 PB planche (tuck) 6x7s
B2 Ring flye x8,8,7 (arms more bent than usual to preserve shoulder)
C1 PB manna 6x5s
C2 HeSLL 3x4kgx3
C3 Ring FL 6x5s
C4 Single-leg BB RDL 60x3x5/side
S1 Front split PNF
S2 Box split PNF
S3 Pancake split x60s

Going to look into sports massage (then physio) for my shoulders, my usual K-Star inspired tricks are not helping.

Days Eighteen to Twenty-Four

Slacked off on the blogging but not on the compliance! Still going well. Slight decrease in acne but that is all as it goes for the OFG.

Training has been the same, gymnastic strength 3x/wk, cycling up to 5x/wk, gymnastics, bball and sprints 1x/wk.

Day Seventeen

Training:
1900: 1hr gymnastics

Tuck:
1300: 4x chicken thighs
1600: 4x streaky bacon, pulled pork, banana w/ shredded coconut
2100: 2x lamb burgers, 1/2x beef burger, chips (beef fat), fried onions (goose fat)

Day Sixteen

Training:
A1 PB planche 6x5s / XR Bul pushup 3x4
B1 XR BL 6x5s / B2 XR FL row tuck 3x6
B3 XR FL 6x5s / B4 HeSLL 2x3x4
C1 PB manna 6x5s / C2 Single leg 45 degree back raise 20x3x6/side
S1 Splits PNF routine

Food:
1300: Pulled pork
1630: 2x bacon, 3x steaky bacon, pulled pork
1945: Pork loin in maple/mustard sauce, sautéed potato, peas
2030: Banana in coconut milk

Day Fifteen

Training:
1200 (ABW) SSC3.1
A1 PB planche 6x5s / A2 HeSPU 3x3
B1 XR BL 6x5s / B2 XR Bul chin 3x6
C1 L-sit 6x5s / C2 HLL 3x5
C3 XR FL 6x5s / C4 Pistol 4,3,3
D1 HS 3x10s / D2 Kip sequence x3

Menu:
1300: Lamb neck fillet
1630: 2x bacon, pork rillettes
2030: Pulled pork, guac, chips (beef fat)
2130: Banana in coconut milk

Day Fourteen

2wks down. Not any noticeable facial change, in fact eye area slightly swollen this morning.

Made the decision to add back in white potatoes at this stage to reduce reliance on sweet potato for starch. This is the only change for now.

Training: Rest day

Menu:
Bacon, dates
Pork belly rashers
Banana
Roast chicken, leeks, onions, potatoes
Raspberry/coconut ice-cream

Day Thirteen

Training: Rest day

Eats:
Should have paid more attention...

Bacon
Dates
Lamb shoulder
Banana
Salmon & mackerel chowder

Day Twelve

Training:
2x15mins bike

1000: (SSC2.3)
A1 PB planche 6x5s / A2 Russian dip 3x3
A3 XR BL 6x5s / A4 Negative MU w/mini 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL 6x5s / B4 Box jump 3x5 / B5 KB swing 40x3x5
C1 HS 3x10s / C2 Kip sequence x3
S1 Splits PNF sequence

Tuck:
1230: Pulled pork, chicken, bacon
1700: 3x bacon, 1x burger
2000: 2x burger, SP fries (beef), guac, mustard

Day Eleven

Training:
2x15mins bike
1330: Sprints 10s/50s x 8

Menu:
1400: Beef in coconut sauce
1730: 3x bacon
2000: Salmon & mackerel chowder, banana sautéed in coconut oil/milk

Day Ten

Training:
2x15mins bike
1500: 1hr basketball
1900: 1hr gymnastics

Eats:
1230: 2x chicken thighs, beef in coconut sauce, small sweet potato, banana
1730: 3x bacon
2045: Shredded chicken, bacon, sweet potato fries, salad w/olive oil dressing

Day Nine

Still aiming to prove my worthiness to Odin!

Training:
2x15mins bike

0915 (ABW) SSC2.2
A1 PB planche 6x5s / A2 XR Bul pushup
B1 XR BL 6x5s / B2 XR FL row 3x6 / B3 XR FL 6x5s
C1 PB manna 6x5s / C2 HeSLL 2x3x3 / C3 Single-leg 45 raise 20x6,6,5
S1 Splits PNFs

Tucker:
1315: Roast beef in coconut curry sauce w/butternut
1830: 4x bacon, pulled pork, sauteed banana (coconut oil & milk)
2115: Roast pork belly, sweet potato & turnip mash, fried onions (goose fat)

*Incidentally drinks during this challenge are water, carbonated water, green tea and white tea. No soda or alcohol.

Day Eight

One week down, 4.5lbs weight lost, no change to lips/face. Onward...

Training:
2x15mins bike

1015:
A1 PB planche 6x5s / A2 HeSPU 3x3 / A3 XR BL 6x5s / A4 XR Bul. chin 6,5,5
B1 PB L-sit 6x5s / B2 HLL 3x5 / B3 XR FL 6x5s / B4 Pistol 3x3/side
C1 HS 3x10s / C2 Kipup sequence x3
S1 Splits sequence

Food:
1430: Coconut/butternut curry w/rib roast
1800: 4x bacon rashers, pulled pork
2100: Roast chicken (leg & wing) w/garlic & herbs, roasted sweet potato, carrot & onion

Day Seven

Training: Went for a walk on the beach, some MWOD later.

Grub:
0730: Coconut milk w/sultanas and dessicated coconut
1100: 2x chicken thighs (garlic & herb)
1530: Smoked salmon, pork rillettes
1930: Pulled pork (nomnompaleo style), guac, sweet potato fritter-thing
2030: Coconana ice-cream

Day Six

Training: Day off.

Munchies:
1300: T-bone steak, sweet potato fries (beef dripping), bone marrow, dates
1700: 2 rashers streaky bacon
1930: Chicken "aromatic" curry (no chilli) w/coconut milk, butternut squash
2030: Coconana ice-cream (homemade coconut milk + banana)

Day Five

Training:
2x15mins bike

09:15
A1 PB planche 6x5s / A2 Russian dip (w/kip) 3x3
A3 XR BL (flat tuck) 6x5s A4 Negative MU (w/miniband) 3x3
B1 Straddle-L 6x5s / B2 V-up 3x5
B3 XR FL (flat tuck) 6x5s / B4 Box jump 3x3 / B5 KB swing 40x3x5
C1 Round-off practice
S1 Front split PNF x3 / S2 Box split PNF x3

Tuck:
1200: 3x chicken thighs
1700: 4x bacon, beef liver, dates
2000: Pork belly, rib roast, butternut/sweet potato mash w/herbs, fried onions (goose fat)

Day Four

Training:
2x15mins bike

Munchies:
1200: 2x burgers, dates
1730: 4x bacon, beef liver
2100: 2x sirloin steaks, 2x chicken thighs, sweet potato fries (not many cos I burnt some, doh)

Day Three

Going well but knackered today from all the exercise!

Training:

2x15mins bike

1500: 1hr basketball
1900: 1hr gymnastics

Food:
1330: 3x chicken thighs
1700: 1x roasted sweet potato, 4 rashers streaky bacon, dates
2030: 2x burgers, mustard, guac, sweet potato fries (beef fat), sauerkraut
2130: 1x banana + few sultanas sautéed in coconut milk

Day Two

So far so good...

Training:

2x15mins bike

ABW (0900)
A1 PB planche 6x5s / A2 XR pushup 3x3
B1 XR BL 6x5s / B2 XR FL row (tuck) 3x5
C1 Manna 6x5s / C2 HeSLL 3x5
C3 XR FL 6x5s / C4 Single-leg 45 raise 20x3x5

Eats:
1400: 4x chicken thighs, banana
1800: Streaky bacon x5, beef liver, chicken thigh, butternut squash, dates
2100: Pork belly, sweet potato fries, fried onions

Day One

Here we go...! No cycling today due to 28mph winds in P'town today... yes I p*ssied out.

Training today:
Integrated Cycle 1.1
10:00 (ABW)
A1 Planche (tuck) 6x5s / A2 HeSPU 3,2,2
A3 XR BL 6x5s / A4 Bul. chin 5,4,4
B1 L-sit 6x5s / B2 HLL 3x3
C1 XR FL 6x5s / Pistol 3,2,1
D1 HS 3x10s / D2 Kip sequence x3

Le Menu:
1230: 2x smoked trout fillets, 1x chicken thigh, banana
1730: 6x streaky bacon, beef liver, dates
2000: Chicken thighs/legs, butternut squash, onion w/herbs

30 Days of Antiautoimmunity!

Beginning on Monday, the blog will be revived as I begin 30 days of grain/legume/dairy/egg/nut/seed/nightshade-free living!

Al asked me to blog what I eat and I think that's a great idea for accountability purposes. I'll also start blogging my training again.

I will be taking facial photos to measure the OFG (which is the main purpose), but also weight, measurements etc.

No blow-outs planned prior but I might have a bit of dairy this weekend!

Today's training:

2x15mins bike

10:00 (ABW)
A1 XR front lever (flat tuck) 6x5s
A2 XR back lever (flat tuck) 6x5s
A3 Handstand 6x10s
A4 PB planche (tuck) 6x5s
A5 PB L-sit 6x5s
B1 XR false grip hold 3 sets
B2 Hanging leg lift 3x5
B2 Headstand leg raise 3x5s
C1 Kip-up x5, no hands x3, rolling x3
C2 Leg extn 50x18
S1 Super couch 2 mins/side (hip emphasis)
S2 Band pigeon 2 mins/side
S3 Hip flexion floss 2 mins/side

19 April - 10 May 2011: For you, the day Bison graced your village was the most important day of your life. But for me, it was Tuesday

19 April
10:15 (ABW) (w/DW)
A1 Chinup BW+7.5x5(49s) [-3s]
A2 Cybex Galileo shoulder press #12x5(48s) [-1r]
A3 Seated cable row 51.25x6(58s) [-1r -6s]
A4 Polaris Delta chest press 80x5(50s) [-1r -8s]
B1 Hammer 45 leg press vs #4 band (53)170x10(71s) [+11s]

03 May
10:15 (ABW)
A1 Chinup BW+7.5x5(50s) [+1s]
A2 Cybex Galileo shoulder press #12x5(46s) [-2s]
A3 Seated cable row 51.25x6(55s) [-3s]
A4 Polaris Delta chest press (wide grip) 80x5(46s) [new]
B1 Hammer 45 leg press vs #4 band (53)180x7(54s) [+10kg]

10 May
10:15 (ABW) (w/DW)
A1 Chinup BW+7.5x6(52s) [+1r +2s]
A2 Cybex Galileo shoulder press #12x5(45s) [-1s]
A3 Seated cable row 51.25x6(55s) [-]
A4 Polaris Delta chest press (wide grip) 80x6(48s) [+1r +2s]
B1 Hammer 45 leg press vs #4 band (53)180x8(49s) [+1r -6s]

14 April 2011: Back in action... sort-of

10:00 (ABW) (w/DW)

*Performed usual "big 5" workout with 10% lower weights than previous session. Did not count reps or time sets but used slow tempo as usual. Weakness was noticable! Combination of de-training and aftereffects of neck injury no doubt.

30 March - 1 April 2011: He is the American sh*thead who makes tricks with bricks! And 48 Days of Vanity

30th
7 miles bike

18:00 Roast beef w/mayo, 1 bacon w/brie, double cream, 2 squares Lindt
20:30 Cheese & potato pie, 4x sausages, refried beans

31st
7 miles bike

17:45 5x sausages, double cream, 2 squares Lindt
20:30 Rump steak, patatas bravas w/aioli

1st
7 miles bike
MWOD

10:15 (ABW)
A1 EZ curl +22.5x6+3+2=11RP
A2 Reverse EZ curl +10x5
B1 Pushdown vs miniband 25x7*
*Aborted session due to right-side neck twinge/spasm

17:30 3 egg omelette w/chorizo + gruyere
20:00 Lamb shoulder, patatas bravas, 4 squares Lindt

28-29 March 2011: You listening to me? Go for the stomach!

28th
7 miles bike
MWOD

18:00 3x bacon + Mexicana, 100ml double cream, Eat Natural bar
20:30: Chilli w/rice + cheddar, 4 squares Lindt 90%

29th
7 miles bike
MWOD

09:30 (ABW) (w/DW)
A1 Chinup BW+7.5x5(52s) [+2.5kg]
A2 Cybex Galileo shoulder press #12x6(48s) [-9s]
A3 Seated cable row 51.25x7(64s) [+1r +10s]
A4 Polaris Delta chest press 80x6(58s) [+1r +5s]
B1 Hammer 45 leg press vs #4 band (53)170x10(60s) [+1r +3s]

18:00 Bacon x3 w/Boursin, 2 brazil nuts
20:30 Slow-roast beef w/mashed potato, 4 squares Lindt 90%

19-22 March 2011: I wonder if I could kick your ass?

19th
09:30 Kallo puffed rice w/milk
13:00 Biriyani w/sea bass
20:00 [Prezzo Cardiff] Nachos, risotto, hazelnut bombe

20th

MWOD
10:00 Scrambled eggs w/chorizo, Mexicana, corn tortilla chips
11:00 5x Madelines (GF)
13:30 French lunch
20:30 Pork belly rashers x3 w/biriyani, bag of chocolate peanuts

21st
7 miles bike
MWOD
17:30 Pork belly rasher, back bacon x4, Mexicana, double cream, 4x brazils
20:30 Gammon, egg, chips, peas

22nd
7 miles bike
MWOD
10:00 (ABW) (w/DW)
A1 Chinup BW+5x6(58s) [+1s]

A2 Cybex Galileo shoulder press #12x7(57s) [seat 1 pin too low!]
A3 Seated cable row 51.25x6(54s) [+1r +1s]
A4 Polaris Delta chest press 80x5(53s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x9(57s) [+1r +5s]

20:30 Beef meatballs w/biriyani

17-18 March 2011: The Riddle of Steel + 62 Days of Vanity

79.4-79kg

17th
7 miles bike
MWOD:

This MWOD almost tore my right-side grundel in half. In a good way.

18:00 Roast lamb, 4 brazil nuts, clotted cream
20:30 Chicken thighs x2, sausages x2, potato, turnip

18th
7 miles bike
MWOD

10:00 (ABW)

A1 EZ curl (alt bar) +22.5x7+3+2=12RP [+1r]
A2 EZ reverse curl (alt bar) +10x5
A3 Pushdown vs mini-band 25x7+3+3=13RP [+2r]
B1 Facepull 35x8 [+5kg]
B2 Cable lateral raise (leaning) 3.75x8/side [-]
C1 Machine flye 55x6 [+5kg]
D1 45 degree back raise +25x7 [+5kg]
(*All tempos 5/5)

17:30 2 sausages, 2 eggs, 3 rashers streaky bacon, 4 brazil nuts, clotted cream
20:30 Lemon sole, sea bass, chips, peas

12-16 March 2011: Fire and wind come from the sky, from the gods of the sky. But Crom is your god!

78.2-79.7kg

12th
MWOD

13:30 Plate o' roast lamb, chilli sauce, bag of chocolate brazils
21:00 Roast chicken (leg + wing), sauteed potato, creamed leeks, ton of butter, homemade pistachio ice-cream (ala Perfect Health Diet)

13th
MWOD
2 miles bike

13:30 Lamb "sandwich" w/mayo
20:30 Roast chicken in butter sauce, homemade chips, peas

14th
09:00 Bacon, scrambled eggs w/applewood
12:00 Le dejeuner francais
16:00 Bag of peanut M&Ms and a creme egg
21:00 Seafood risotto

15th
13:00 15 chicken wings, 2tbsp clotted cream
19:00 Roast lamb w/mayo
21:00 2x beef burgers w/leftover risotto

16th
7 miles bike
MWOD

09:10 (ABW) (w/DW)
A1 Chinup BW+5x6(54s) [-3s]
A2 Cybex Galileo shoulder press #12x6(57s) [+7s]
A3 Seated cable row 51.25x5(53s) [+1.25kg]
A4 Polaris Delta chest press 75x7(73s) [+9s]
B1 Hammer 45 leg press vs #4 band (53)170x8(52s) [+1r -2s]

Le Menu:
18:00 Roast lamb w/mayo, 4 brazil nuts
20:30 2x beef burgers w/chips, guac, salsa, cheddar, onions, pistachio ice-cream

11 March 2011: 69 Days of Vanity

Now that's what I call a side chest!

78.9kg

7 miles bike
MWOD

10:00 (ABW)
A1 EZ curl +20x6+3+2=11RP [-]
A2 Pushdown vs mini-band 25x6+3+2=11RP
B1 Facepull 30x9
B2 Cable lateral raise (leaning) 3.75x8/side
C1 Machine flye 50x7
D1 45 degree back raise +20x9
(*All tempos 5/5)




Menu:
18:00: 200g BBQ steak, fried egg, mexican cheese, clotted cream, brazil nuts
20:30: Roast beef w/red wine sauce, sweet potato mash

10 March 2011: Consider this a divorce!

79.kg

7 miles bike
MWOD

Munchies:
18:00: 200g 15% beef, mexican cheese, fried egg, mayo, clotted cream
20:30: Trout fillets x2, homemade chips (~1 potato), mayo

09 March 2011: Martin will come to London so strong, but when we leave for Vegas he will be ready to lose...

...I will talk him into it!

Weight - 79.4kg

7 miles bike (commute)
MWOD

Nutrients:
18:00: 200g 10% beef w/fried egg & cheddar, 1 sausage, 4 brazil nuts
20:30: Rump steak, potatoes dauphin, 20g G&B 85%

08 March 2011

09:35 (ABW) (w/DW)
A1 Chinup BW+5x6(57s) [-]
A2 Cybex Galileo shoulder press #12x6(50s) [+1#]
A3 Seated cable row 50x8(69s) [+1r +5s]
A4 Polaris Delta chest press 75x7(64s) [+1r +7s]
B1 Hammer 45 leg press vs #4 band (53)170x7(54s) [+#4 band]

03 March 2011: 77 Days of Vanity

12:30 (Home)
A1 CG pushup (5/5) vs #3 band x5, BWx5
A2 DB curl (5/5) 8.5'sx5, 7.5'sx5

Short and sweet to enable exam revision/not be extra stress.

Eats today:
PWO (13:30): 500g minced lamb (curried) + 1 small potato (fried in ghee) + 1/3 bar G&B 85%
Dinner (20:30): 500g pork spare rib joint + roasted potatoes, leeks and peppers

28 February 2011

10:00 (ABW)

A1 Chinup BW+5x6(57s) [+1r +4s]
A2 Cybex Galileo shoulder press #11x7(60s) [+1r +2s]
A3 Seated cable row 50x7(64s) [+4s]
A4 Polaris Delta chest press 75x6(57s) [+5kg]
B1 Hammer 45 leg press vs #4 band (53)170x6(47s) [+#4 band]
C1 45 degree back raise 20x8 (78s)

25 February 2011: 83 Days of Vanity

10:10 (ABW)
A EZ curl (5/5) +20x6+3+2=11RP
B Pushdown (5/5) 40x7+3+3=13RP
C EZ reverse curl (5/5) +10x6
D Leaning cable lateral raise (5/5) 3.75x7/side
E Machine flye (5/5) 45x9
F Dip BWx16
G 45 degree back raise 20x8

22 February 2011

10:20 (ABW)
A1 Chinup BW+5x5(53s) [+2.5kg]
A2 Cybex Galileo shoulder press #11x6(58s) [+1#]
A3 Seated cable row 50x7(60s) [+4s]
A4 Polaris Delta chest press 70x7(66s) [+6s]
A5 Hammer 45 leg press vs #3 band (53)170x9(63s) [+2r +15s]

18th February 2011: 90 Days of Vanity

10:15 (ABW)
A EZ curl (5/5) +15x7+3+3=13RP
B Pushdown (5/5) 18.75x9+4+3=16RP
C GM (3/3) 40x10
D Cable lateral raise (5/5) 3.75x8/side
E Machine flye (5/5) 40x8
F Dip BWx15

15th February 2010

10:15 (ABW) (w/DW)


A1 Chinup BW+2.5x6(59s) [+2.5kg]
A2 Cybex Galileo shoulder press #10x8(65s) [+1r +4s]
A3 Seated cable row 50x7(56s) [+1r +2s]
A4 Polaris Delta chest press 70x7(?s - forgot to time) [-]
A5 Hammer 45 leg press vs #3 band (53)170x7(48s) [+1r +4s]

8th February 2010

10:15 (ABW) (w/DW)

A1 Chinup BWx7(62s) [-]
A2 Polaris Delta chest press 70x7(60s) [+5kg]
A3 Seated cable row 50x6(54s) [+1.25kg]
A4 Cybex Galileo shoulder press #10x7(61s) [+1 pin]
A5 Hammer 45 leg press vs #3 band (53)170x6(44s) [+ #3 band]
B1 Good morning 35x10 (3/3)

27th January - 3rd February 2011

27th January
14:00 (ABW)
A1 CG pulldown 48.75x7 (5/5)
A2 Dip BWx7 (3/3)
B1 EZ curl +10x7 (5/5)
B2 Rope pushdown 40x5 (5/5)
C1 Machine flye 25x7 (5/5)
C2 Good morning 22.5x20 (3/3)

31st January
10:15 (ABW) (w/DW)
A1 Chinup BWx7(62s) [+2s]
A2 Cybex Galileo shoulder press #9x8(75s) [-1r -2s]
A3 Seated cable row 48.75x9(77s) [+2s]
A4 Polaris Delta chest press 65x9(75s) [+1r +7s]
A5 Hammer 45 leg press (53)170x12(77s) [+2r +3s]

3rd February
09:00 (ABW)
A1 CG pulldown 48.75x8 (5/5)
A2 Dip BWx7 (5/5)
B1 EZ curl +12.5x7 (5/5)
B2 V-bar pushdown 35x7 (5/5)
C1 Machine flye 35x7 (5/5)
C2 Good morning 30x10 (3/3)

17th January 2010

10:15 (ABW)


A1 Chinup BWx7(60s) [-3s]
A2 Cybex Galileo shoulder press #9x9(77s) [+1r +8s]
B1 Seated cable row 48.75x9(75s) [+5s]
B2 Polaris Delta chest press 65x8(68s) [+1r +6s]
C1 Hammer 45 leg press (53)170x10(74s) [+1r +15s]
S1 MWOD

10th January 2010

7 miles bike

10:15 (ABW)
A1 Chinup BWx7(63s) [+1r +5s]
A2 Cybex Galileo shoulder press #9x8(69s) [+1r -2s]
B1 Seated cable row 48.75x9(70s) [+1r +5s]
B2 Polaris Delta chest press 65x7(62s) [+5s]
C1 Hammer 45 leg press (53)170x9(59s) [+1r -3s]
S1 MWOD

Evening: 75 KB swings @20kg

4th January 2011: Turns out 15 days off is too many

Who knew?!

7 miles bike

10:15 (ABW)
A1 Chinup BWx6(58s) [-1r -8s]
A2 Cybex Galileo shoulder press #9x7(71s) [-1r +5s]
B1 Seated cable row 48.75x8(65s) [-]
B2 Polaris Delta chest press 65x7(57s) [-1r -9s]
C1 Hammer 45 leg press (53)170x8(62s) [+1r +11s]

21st December 2010

09:10 (ABW)

A1 Chinup BWx7(66s)
B1 Cybex Galileo shoulder press #9x8(66s)
C1 Seated cable row 48.75x8(65s) [+1r +3s]
D1 Polaris Delta chest press 65x8(66s)
E1 Hammer 45 leg press (53)170x7(51s)

10th / 13th December 2010

10th
10:30 (ABW)
A1 Chinup BWx7(70s) [+11s]
B1 Cybex Galileo shoulder press #9x8(74s) [+4s]
C1 Seated cable row 46.25x9(85s) [+1r +19s]
D1 Polaris Delta chest press 65x7(70s) [+10s]
E1 Hammer 45 leg press (53)160x7(78s) [+10kg]

13th
10:15 (ABW) [with DW*]
A1 Cybex Galileo shoulder press #9x7(64s) [-1r -10s]
B1 Chinup BWx7(60s) [-10s]
C1 Polaris Delta chest press 65x8(67s) [+1r -3s]
D1 Seated cable row 48.75x7(62s) [+2.5kg]
E1 Hammer 45 leg press (53)160x9(76s) [+2r -2s]
S1 RF x60s/side
S2 Adductor x60s/side
*Timing is presumably approx. 10s different as opposed to self-timing

2nd December 2010

7 miles bike

10:45 (ABW)
Performed in fairly unstructured fashion:

XR back lever (flat tuck) x6x5s
QDR x3x10s/side
XR front lever (flat tuck) x6x5s
PB planche (tuck) x6x5s
Pistol x8/side
Plyo pullup x3x3
XR Bulgarian dip x4
Handstand x3x10s

Followed up with 10mins of MWOD.

25th/30th November 2010

25th
A1 XR back lever (flat tuck) x6x5s
B1 XR front lever (flat tuck) x6x5s
C1 PB plance (tuck) x6x5s
D1 Handstand x3x10s
E1 QDR x3x10s
F1 Plyo pullup x3x3
F2 HeSPU w/legs bent + feet against wall x3x3
F3 Pistol x7/side

30th
10:40 (ABW)
A1 Chinup BWx7(59s) (+1 rep +5s)

B1 Cybex Galileo shoulder press #9x8(70s) (+1 pin)
C1 Seated cable row 46.25x8(66s) (+3kg)
D1 Polaris Delta chest press 65x7(60s) (+5kg)
E1 Hammer 45 leg press 150x11(84s) (+10s +2 reps +14s)
S1 MWOD

22nd November 2010

11:30 (ABW)

A1 Cybex Galileo shoulder press #8x8(72s)
B1 Chinup BWx6(54s)
C1 Polaris Delta chest press 60x8(71s)
D1 Seated cable row 43.25x9(84s)
E1 Hammer 45 leg press 140x9(70s)
S1 RF x45s/side
S2 Adductor x45s/side

11th November 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR front lever (flat tuck) x6x5s
A3 PB planche (tuck) x6x5s
B1 XR Bulgarian dip x4
B2 QDR x3x10s/side
B3 Pistol x6/side
B4 HeSPU w/feet against wall x3x1
B5 Handstand x3x10s
B6 Plyo pullup x3x3

8th November 2010

10:30 (ABW)
A1 Chinup BWx53s
B1 Polaris Delta chest press 50x112s
C1 Seated cable row 41.75x83s
D1 Cybex Galileo shoulder press #7x72s
E1 Hammer 45 leg press 120x103s
S1 Adductor x45s/side
S2 RF x45s/side
S3 Lat x45s/side

3rd November 2010

10:30 (ABW)
A1 XR front lever x6x5s
B1 Single-arm pushup x5/side
B2 XR front lever row (tuck) x5
C1 Machine flye x75s

2nd November 2010

10:15 (ABW)
A1 500m row
B1 MWOD
C1 KB circuit @12kg

1st November 2010

Experimenting with reduced volume again, plus Doug McGuff-style slow machine training to failure. Trying to accommodate an improvement in gymnastic skills along with balanced muscular development in the minimum time.... (ala Keith Norris @ Theory To Practice) Plate spinning ahoy!

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 Handstand x3x10s
B1 HeSPU w/feet against wall x2
B2 Assisted single-arm chinup x3/side
B3 Shrimp-A x5/side
B4 BB rollout x9
C1 Shoulder machine press x10x90s
C2 Chinup xBWx60s
C3 Leg press 110x107s
S1 MWOD

31st October 2010: WOW

5mins slow Grok crawl (completed with the assistance of Willow)

22nd - 28th October 2010

22nd
10:30 (ABW)
A1 Adv frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3x4
A4 SLS x3x3/side
A5 HLL x3x5
A6 Air baby x3x5s/side
B1 Deadlift 100x3x5 / B2 Box jump x3x6 (4'35)

25th
12:00 (Home)
A1 HeSPU w/legs bent + feet against wall x3x4
A2 Assisted single-arm chinup x3x3/side
A3 Shrimp-A x3x4/side
A4 Wheel rollout x3x10

28th
09:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x5/side
A3 XR front lever row (tuck) x3x6
A4 HLL x3x5
A5 QDR x3x10s/side
B1 BB front squat 60x3x5 / B2 The Cred 30x3x3/side (5'15)

13th-18th October 2010

13th
10:15 (ABW)
A1 XR front lever (flat tuck) x6x5s
A2 Single-arm pushup x3x6/side (2nd rung)
A3 XR front lever row (tuck) x3x5
A4 QDR x3x10s/side

15th
10:30 (ABW)
A1 Adv. frog stand x3x10s
A2 XR Bulgarian dip x3x4
A3 Plyo pullup x3
A4 SLS x accumulated 5 reps/side

18th
10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x5,3,3
A3 BTN pullup x3x5
A4 Shrimp-A x3x3/side
A5 BB rollout x3x10
A6 Handstand x3x10s
B1 Hang clean 60x3x5 / B2 Burpee x3x5 [4'30"]
S1 MWOD

12th October 2010: Snatch Paw

11:00 (ABW)
A1 MWOD
B1 VO2 max KB snatch 16x29 set + torn calluses

10th/11th October 2010: WOW: Grok's Rock

83kg

10th
MDA WOW: Grok's Rock
I used a 6.5kg rock, Polly a 5kg. Both finished in 18'05.

11th
10:15 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x3x4
A3 BTN pullup x3x4
A4 BB rollout (standing)x3 (kneeling)x2x10
A5 Handstand x3x10s

4th October 2010

10:30 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 HeSPU w/legs bent + feet against wall x4,3,3
A3 Wide BTN pullup x3x3
A4 Shrimp-A x3x2/side
A5 BB rollout x3x9
A6 Handstand x3x10s
B1 VO2 max KB snatch 16x12 sets

2nd October 2010: WOW: The Sweatstone

WOW: The Sweatstone
Used a 15lb stone.
No time on this one as I was constantly interrupted by a large, boisterous dog.... I reckon it could have taken 4mins or so. I concluded that a dog would be an excellent companion for play/fractal exercise though!

1st October 2010

10:10 (ABW)
A1 XR back lever (flat tuck) x6x5s
A2 XR Bulgarian dip x3x3
A3 Explosive pullup x3x3
B1 VO2 max KB snatch 16x10 sets

Catch-up post for September

18th
MDA WOW: The 1st WOW
Completed 7 rounds in 12mins.

Followed by week off training bar lots of cycling

25th
MDA WOW: Easy As 1,2,3
Completed 51 rounds in 20mins.

29th
A1 HeSPU w/legs bent + feet against wall x3x3
A2 Wide-grip pullup x3x5
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 cMVO2 test #1 16x(25)

Also implementing mobility WOD daily.

8th-15th September 2010

8th
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set

13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set

15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side

3rd-7th September 2010

3rd
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 SLS x4,4,3
B3 HLL x3x5
B4 High bridge x3x30s
C1 XR dip (slow -ve) x7
C2 Neutral chin (slow -ve) x7
S1 Side split PNF x3

4th-5th
Rest

6th
4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,4,3/side
B3 BB rollout x3x7
B4 Handstand x3x10s
C1 HeSPU w/legs bent + feet against wall x5
D1 Pullup (slow -ve) x8

7th
4 miles bike

1st-2nd September 2010

1st
4 miles bike

10:15 (ABW)
A1 Band shoulder routine
B1 PB L-sit x10x3s
B2 KB swing 32x2x4/side
C1 XR row w/feet elevated (slow -ve) x7
C2 XR flye (slow -ve) x7
D1 Harop curl x3x5
D2 QDR x10s/side
S1 Box split PNF x3

2nd
4 miles bike

10:00 (ABW)
30mins capoeira

31st August 2010

4 miles bike

10:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 Shrimp-I w/4kg KB o/h x4,3,3/side
B3 BB rollout (kneeling) x3x6
C1 HeSPU w/legs bent + feet against wall x5 (+2)
D1 Pullup (slow ecc) x7
S1 Front split PNF x3

26th-27th August 2010

26th
4 miles bike

27th
13:10 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 XR reverse yewski x3x5
B3 XR Bulgarian dip x3x5
B4 SLS w/4kg counterweight x3x3/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

24th-25th August 2010

24th
4 miles bike

25th
4 miles bike

09:15 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 PPP w/feet elevated x3,2,2
B3 XR front lever (flat tuck) row x3,3,2
B4 KB snatch 32x2x3/side
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

23rd August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (flat tuck) x6x5s
B2 XR Bulgarian pullup w/L-sit x3x5
B3 HeSPU w/legs bent + feet against wall x5,4,4
B4 Shrimp-I w/4kg KB O/H x3x3/side
B5 BB rollout (kneeling) x3x5
S1 Front split PNF x3
C1 Handstand x3x10s

18th-19th August 2010

18th
4 miles bike

19th
4 miles bike

A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
B2 Reverse yewski x3x5
B3 XR Bulgarian dip x5,4,4
B4 SLS w/4kg counterweight x3,3,2/side
C1 HLL x3x5
C2 High bridge x3x30s
S1 Side split PNF x3

17th-18th August 2010

17th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (flat tuck) x6x3s
C1 XR Bulgarian pullup w/L-sit x5,4,4
C2 HeSPU w/legs bent + feet against wall x3x4
C3 Shrimp-I 20x3x5/side
C4 V-sit x3x5
S1 Front split PNF x3
D1 Handstand x3x10s

18th
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
B2 KB swing 40x5x5
B3 PPP x3x5
B4 XR front lever (tuck) row x3x5
B5 QDR x3x10s/side
C1 Harop curl x3x5
S1 Hamstring/calf x30s/side
S2 Box split PNF x3

20:00 (CCC)
2hrs capoeira

12th-13th August 2010

12th
4 miles bike

09:15 (ABW)
30mins floreio

13th
4 miles bike

10:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Air baby x3x5s/side
C1 Reverse yewski x3x4
C2 XR Bulgarian dip x4,3,3
D1 SLS w/4kg counterweight x3,2,2/side
D2 HLL x3x5
E1 High bridge x3x30s
S1 Side split PNF x3

10th-11th August 2010

10th
4 miles bike

11th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 PPP x3x4
B2 XR back lever row (tuck) x5,4,4
B3 PB L-sit x10x3s
C1 KB swing x4x5
C2 QDR x3x10s/side
D1 Harop curl x3x5
S1 Box split PNF x3

7th-9th August 2010

7th-8th
Rest

9th
4 miles bike

11:00 (ABW)
A1 Band shoulder routine x 1 set
B1 XR back lever (tuck) x6x5s
C1 XR Bulgarian pullup w/L-sit x4,3,3
C2 HeSPU w/legs bent + feet against wall x4,3,3
D1 Shrimp-I 20x5,5,4/side
D2 V-sit x3x5
S1 Front split PNF x3
E1 Handstand x3x10s
E2 Kip-up x3

6th August 2010

4 miles bike

11:15 (ABW)
A1 Band shoulder routine x 1 set
B1 Adv frog stand x6x10s
B2 Dynamic lower body prep x10
C1 Reverse yewski x3x3
C2 XR Bulgarian dip x3x3
D1 SLS w/4kg counterbalance x3,2,1/side
D2 HLL x3x5
S1 Side split PNF x3
E1 High bridge x3x30s

3rd-5th August 2010

3rd
Rest

4th
4 miles bike

11:30 (ABW)
A1 Band shoulder routine x 1 set
B1 PB L-sit x10x3s
C1 PPP x4,3,3
C2 Back lever (tuck) row x3x5
D1 KB swing 40x3x5
E1 Harop curl x3x5
F1 QDR x10s/side
S1 Box split PNF x3

5th
4 miles bike

27th July - 2nd August

27th
4 miles bike

11:00 (ABW)
A Band shoulder routine
B Adv frog stand x6x10s
C1 XR inverted curl x3x5
C2 XR Bulgarian dip x3x3
D1 Harop curl x3x5
D2 Single-leg 45 degree back raise 20x3x5
S Side split PNF x3

28th
4 miles bike
2hrs capoeira

29th
90mins gymnastics

30th-1st
Rest

2nd
4 miles bike

10:45 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) x6x5s
C1 HeSPU w/legs bent + feet against wall x3,4
C2 XR Bulgarian pullup w/L-sit x3
*Aborted due to right shoulder twinge
D1 Shrimp-I 20x5,4,4/side
D2 V-sit 3x5
S Front split PNF x3
E1 Handstand x3x10s

23rd July 2010

83kg/183lb/13"1

4 miles bike

10:40 (ABW)
A Band shoulder routine x 1 set
B P-bar L-sit x10x3s
C1 PPP x3x3
C2 Back lever row (tuck) x3x4
D1 Deck SLS x5,5,4/side
D2 HLL x3x5
S Front split PNF x3

20th-22nd July 2010

20th
Rest + chiropractic

21st
4 miles bike

11:30 (ABW)
A Band shoulder routine x 1 set
B Back lever (tuck) x6x5s
C1 XR Bulgarian chinup w/L-sit 3x3
C2 HeSPU w/legs bent + feet against wall 3x3
D1 Harop curl 3x5
D2 Single-leg 45 degree back raise 20x2x5/side

20:00 (CCC)
2hrs capoeira

22nd
4 miles bike

19:30 (CAGD)
90mins gymnastics

8th-19th July 2010

8th-10th
Vacation

11th
14:00 (Home)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x5
C2 Back lever row (tuck) 3x4,3,3
D1 Harop curl 3x5

12th-14th
Rest/work trip

15th
90mins gymnastics

16th-18th
Excruciating neck injury

19th
4 miles bike

11:00 (ABW)
A Band shoulder routine x 1 set
B Dynamic warmup (lower) x1x10
C Adv frog stand x6x10s
D1 XR inverted curl x3x5
C2 XR dip x3x5
D1 Shrimp-I 20x4,4,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

6th-7th July 2010

6th
4 miles bike
30mins floreio

7th
4 miles bike

10:30 (ABW)
A1 Band shoulder routine x 1 set
B1 Back lever (tuck) 6x5s
C1 XR Bulgarian pullup 3x5
C2 HeSPU w/legs bent + feet against wall x3,3,2
D1 Deck SLS x5,4,4/side
D2 HLL 3x5
S1 Front split PNF x3
S2 Hip flexor x45s/side
S3 Piriformis x45s/side

20:00 (CCC)
2hrs capoeira

2nd-5th July 2010

2nd
4 miles bike + work sports day

3rd
Rest

4th
Rest

5th
10:30 (ABW)
A Band shoulder routine x 1 set
B Adv frog stand x6x10s
C1 XR inverted curl x3x4
C2 XR dip x3x4
D1 Shrimp-I 20x4,3,3/side
D2 Straddle V-sit 3x5
S Side split PNF x3/side

29th June - 1st July 2010

29th
Rest + chiropractic

30th
2hrs capoeira

1st
4 miles bike

15:00 (ABW)
A1 Band shoulder routine x 1 set
B1 P-bar L-sit 10x3s
C1 PPP+ 3x4
C2 Back lever row (tuck) 3x3
D1 Harop curl 3x5
D2 45 degree back raise w/twist 20x3x10

27th-28th June 2010

27th
Rest

28th
4 miles bike

11:15 (ABW)
A1 Band shoulder routine
B1 Back lever (tuck) x6x5s
C1 XR Bulgarian pullup 3x4
C2 HeSPU w/legs bent & feet against wall 3x3
D1 Deck SLS 3x4/side
D2 HLL 3x4
S1 Front split PNF x3/side

18:15 (PCC)
1hr ballroom dancing

25th-26th June 2010

82.3kg/181lb/12st 13


25th
4 miles bike

26th
11:00 (Park)
1hr capoeira

18:15 (Home)
A Shoulder ROM routine x 1 set
B1 XR inverted curl 3x3
B2 XR dip 3x3
C1 Shrimp-I 20x3x3/side
C2 Straddle v-sit 3x5

23rd-24th June 2010

82.9kg/182lb/13st

23rd
4 miles bike

20:00 (CCC)
2hrs capoeira

24th
12:00 (ABW)
A Band scapula routine x 1 set
B1 Ring Bulgarian chin x4x3
B2 Deck SLS x3x4
B3 HLL x4x3
C HeSPU w/legs bent against wall x3,3,3,2,2
S Box split PNF x3

Restoration: chiropractic/ART

19th-22nd June 2010

19th-21st
Lifting and carrying, general house work.... surprisingly tiring!

22nd
11:00 (ABW)
A Dynamic warmup (FB) 2x10
B QDR static 3x10s/side
C1 Ring PPP+ 3x3
C2 Ring Bulgarian row 5x5
D1 Ring dip 4x3
D2 P-bar L-sit x5 max hold
E Harop curl 3x3
S Front split PNF x3/side

Restoration: chiropractic

18th June 2010: Plyo + strength = takes too long!

83.1kg/183lb/13st 1

4 miles bike

10:00 (ABW)

A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
H1 Ring Bulgarian pullup x3x3
H2 Deck SLS x5x3
H3 HLR x3x3
H4 HeSPU w/legs bent against wall x3x3

Restoration: foam rolling

16th-17th June 2010: The man-crush continues....

16th
4 miles (new!) bike

11:00 (ABW)
A Dynamic warmup (lower) x2x10
B Band scapular routine x1x10
C1 Ring PP pushup x5x5
C2 Ring Bulgarian row x5x5
D1 Ring dip 3x3
D2 L-sit raise x10, L-sit static x4xmax hold
E QDR static hold x3x10s/side
S PNF box split x2 sets

20:00 (CCC)
Foam roll lower
2hrs capoeira

17th
Rest day
Restoration: chiropractic

12th-15th June 2010

12th
4 miles bike

13th
Rest

14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3

Restoration: lower body foam rolling

15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side

Restoration: chiropractic

10th-11th June 2010: Birthday workout

10th
4 miles bike

09:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D CSF x3x90s/60s rest
E CSF x3x75s/45s rest
F CSF x3x60s/30s rest
G Handstands x length of hall x2

11th
11:00 (Home)
A Clubbell warmup
B1 Ring PP pushup x4x5
B2 Ring Bulgarian row x4x5
B3 Shrimp-I 10x3x5/side
C Pike compressions x6x10s
D Shoulder ROM and Stabilization routine x 1 set

7th-9th June 2010

7th
4 miles bike

11:30 (ABW)
A Band scapular routine
B1 Deck SLS x3x3/side
B2 Pullup w/L-sit x3x5
*Aborted rest of workout due to weekend fatigue

20:00 90mins gymnastics

8th
Recovery day - no training
Recovery means: chiropractic & hot bath

9th
4 miles bike

11:15 (ABW)
A Dynamic stretching (full body)
B PNF Front-box-side splits x3 sets each movement

20:00 2hrs capoeira

3rd-6th June 2010: Cracked it!

3rd
4 miles bike

10:30 (ABW)
A1 Ring PP pushup x3x5
A2 Ring Bulgarian row x6,6,5
B1 Shrimp-I 7.5x3x5/side
B2 Straddle compressions x6x10s
B3 Hip flexor stretch x15s/side
C Aerial cartwheel x many [PR]
S1 Front splits x45s/side
D KB swing (fast) 40x16
S2 Adductor x45s/side

4th
4 miles bike

5th-6th
2 days of capoeira workshops

2nd June 2010

4 miles bike

10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many

20:00 2hrs capoeira

31st May-1st June 2010

31st
1hr capoeira

1st
12:30 (Home)
A Band scapular routine x 1 set
B1 Pullup in L-position x3x4
B2 Pistol (wall assistance) x3x3/side
C1 HeSPU w/legs bent against wall x3x3
C2 Lateral bounds x3x6
D Pike compression x3x10s

29th-30th May 2010

29th
4 miles bike

30th
4 miles bike

20:00 (Home)
A Clubbell warmup x 1 set
B1 Ring Bulgarian pushup w/feet elevated x3x6
B2 Ring Bulgarian row w/feet elevated x3x5
C1 Shrimp-I w/5kg x3x5/side
C2 Straddle compression x6x10s
C3 Hip flexor stretch x3x15s/side
D Double KB swing 24'sx10

27th-28th May 2010

27th
21:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D QDR static holds x3x10s/side
E1 Role into rotations into low bridge x3x4
E2 Rotations into low bridge into QDR rotational pushup x3x6
F NDA lateral pushup (2 hands) x2x20

28th
4 miles bike

10:45 (ABW)
A Band scapula routine
B1 Pullup w/feet elevated x3x3
B2 Band-assisted pistol (full-ROM) x3x3
C1 Single-leg box jump x3x5/side
C2 HeSPU (feet on box) x8,10 (against wall, legs bent) x1,2
D Pike compression x5x10s
E Kipup (w/hands) x3 (w/o hands) x3
F 45 degree back raise 15x15
S Calf x45s/side

25th-26th May 2010

25th
4 miles bike

18:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Handstands x3x10s
E1 Half au cortado into rotations into low bridge x6,6,4
E2 Role into QDR x10,8,6
F1 High bridge hold x30s,25s
F2 Gatherings (beginner 2) x2x5

26th
4 miles bike

10:30 (ABW)
A1 Ring push-flye w/feet elevated x3x5
A2 Ring row w/feet elevated x3x6
B1 Shrimp-I x3x5/side
B2 Straddle compression x3x2x10s
B3 Hip flexor stretch x15s/side
D KB swing 40x15 (fast)
S1 Adductor x45s/side
S2 Piriformis x45s/side
S3 RF x45s/side

20:00
Foam rolling
2hrs capoeira