26 Sep 2012: DC Wk3 B1

7 miles bike

0930 ABW
A EZ curl 20x9+5+5=19RP (+5)
B Alt DB hammer curl 15'sx9
C Spider curl 5'sx20 (+3)
S1 Bicep barbell
C Hammer calf press 110x15
S2 Calf press @110
D Polaris leg curl 50x9+4+4=17RP (+10kg)
S3 Hamstring
E Hammer leg press 300x8, 240x15
S4 Quad
F HLL 2x6+3+2=11RP (+1)
G Cuban rotation 9'sx3x8
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

25 Sep 2012: DC Wk3 A1

3 miles bike

1500 Home
A KB floor press 24'sx8+4+4=16RP
S1 Doorway pec
B Muscle clean & press 57x4+2+2=8RP
S2 Delt
C Band pressdown Minix11+6+6=23RP
D Pullup BWx9+3+2=14RP
E BB row 62x6+3+2=11RP
S3 Lat

21 Sep 2012: DC Wk2 B3

7 miles bike

0930 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 5'sx16
S1 Bicep
D Calf press 100x15
S2 Calf @100
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 9'sx3x8
S5 Front split PNF
S6 Box split PNF

1600: 1hr bball

18 Sep 2012: DC Wk2 A3

7 miles bike

0730 Home
A Floor press 67x6+4+3=14RP
S1 Doorway pec
B Military press 49.5x7+4+2=13RP
S2 Shoulder
C DB extn w/miniband 7's11+4+3=18RP

1845 Home
A Chinup BWx8+4+3=15RP
B Rev grip BB row 49.5x8+4+3=15RP
S1 Lat

17 Sep 2012: DC Wk2 B2

7 miles bike

1010 ABW
A EZ preacher curl 20x6+3+3=12RP
B Dante curl 3.75x10/side
C Spider curl 7.5'sx10
S1 Bicep
D Calf press 90x15
S2 Calf @90
E 45 degree raise 25x8+5+4=17RP
S3 Hamstring
F 1/4 squat 100x6, 80x12
S4 Quad
G Cuban rotation 8'sx3x8
S5 Front split PNF
S6 Box split PNF

14 Sep 2012: DC Wk1 A2

7 miles bike

0900 ABW
A Decline smith press 40x8+5+5=18RP
S1 Pec flye @10's
B Galileo o/h press 10x6+3+3=12RP
S2 Delt
C Bar pushdown 50x8+5+5=18RP
S3 Band tricep
D Neutral chin 5x7+3+3=13RP
S4 Lat hang @24
E DB row 40x7+2+2=11RP(L) x7+2+2=11RP(R)
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF

13 Sep 2012: Active rest

3 miles bike

Lots of mobility work - HRV is not good!

12 Sep 2012: DC Wk1 B1 & Bball

7 miles bike

0930 ABW
A EZ curl 20x6+4+4=14RP
B Alt DB hammer curl 20'sx8, d/s 10'sx5
S1 Bicep barbell
C Hammer calf press 90x15
S2 Calf press @80
D Polaris leg curl 40x11+8+7=26RP
S3 Hamstring
E Hammer leg press 270x7, 210x12
S4 Quad
F HLL 2x5+3+2=10RP
S5 Side split PNF
S6 Box split PNF

1500: 1hr bball

11 Sep 2012: DC Wk1 A1

7 miles bike

0930 ABW
A DB inc bench 30'sx8+4+2=14RP
S1 Flye @7.5's
B Muscle clean & press 50x5+3+2=10RP
S2 Delt barbell
C CGBP 50x10+5+5=20RP
S3 French press @15
D Pullup 5x6+3+2=11RP
S4 Hanging lat @20
E BB row 60x7
F Harris row 48.75x10, d/s 31.25x10
S5 Lat barbell
S6 Front split PNF
S7 Box split PNF

1500: 20mins interval treadmill walk

06-07 Sep 2012: Basketball tournament

Plus 7 miles bike each day.

05 Sep 2012: Basketball

7 miles bike

0900 ABW
11mins x-trainer @L11
2k row

1500: 60mins bball (shooting practice)

04 Sep 2012: Static

7 miles bike

1000 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL-to-BL 6x10s (double sets)
B2 QDR 3x10s/side
C Iron cross 16x3x10s
D Cuban rotation 7'sx3x8
S1 Side split PNF
S2 Box split PNF

03 Sep 2012: Strength

7 miles bike

0950 ABW
A1 Muscle clean & press 50x3x5
A2 Archer chin 3x3/side
B KB row 40x6,5,5/side
C CGBP 75x3x6
D Single set to failure:
i Harris row 50x20
ii Galileo press 7x12-15
iii Pec flye 50x12
iv DB curl 10'sx12
v Bar pushdown 40x18
vi Alt up-curl 7'sx8/side
S1 Front split PNF
S2 Box split PNF
E DB Cuban rotation 10'sx2x5

01-02 Sep 2012: Activity

01:
0900: 2.6 mile run, incorporating VO2 max test. Result = 58.85

02:
6m bike + 3m bike
10 squats, 10 pushups on the minute for 10mins

31 Aug 2012: Combo

HRV down/HR up today, light training recommended.

7 miles bike

0915 ABW
A1 Handstand
A2 ICM 3x5
A3 Rev ICM 3x3
B1 HeSPU 6,5,5
B2 Ring FG chin 4,3,3
C1 Ring FL row 3x5
C2a 45 back raise 10x10
C2b Leg extn 50x15
C2c Leg curl 40x15
C3 Inv DB cross 5'sx3x12
S1 Side split PNF
S2 Box split PNF

30 Aug 2012: Sport

All training performed fasted. First day of HRV measurement (79).

7 miles bike

1350 ABW
Boxing - solo this week
Heavy bag - 3min on/1min off x5 rounds.
Finisher - 1000m row (3'51.5)

29 Aug 2012: Basketball

0900 ABW
10mins x-trainer @L10
2000m row @8'55

1500: 60mins basketball

28 Aug 2012: Strength

7 miles bike

0845 ABW
A1 Chin trio 6.25x3x5
A2 Press 55x6,5,5
B1 KB row 40x3x5/side
B2 CGBP 70x8,8,6
C1 EZ curl 20x10
C2 Pushdown 40x15
D1 500m row @1'53
S1 Split PNF

22-23 Aug 2012

22nd - 7 miles bike. Back was bad today.

23rd - 7 miles bike

0800: 75mins boxing - finisher 500m row (1:46)

Back slightly better but not great. Next 4 days light activity only.

21 Aug 2012: Rehab

7 miles bike

1100 ABW
2000m row
S1 Super couch #1
S2 Super couch #2
S3 Adductor
S4 Side splits PNF
S5 Calf smash
S6 Foot smash

20 Aug 2012: Strength

7 miles bike

1000 ABW
A1 Deadlift 130x3x3
A2 HLL 2x3x4
B1 RDL 100x10
C1 Chin trio 5x3x6
C2 Press 55x3x5
D1 BB row rev grip 62.5x3x6
D2 DB bench 35'sx3x5
S1 Splits PNF

Tweaked old back injury. Major pain!

16 Aug 2012: Boxing

7 miles bike

0810: 70mins boxing

15 Aug 2012: Static

7 miles bike

1100 ABW
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL to BL 6x10s
B2 QDR 3x10s/side
S1 Side split PNF

14 Aug 2012: Strength

7 miles bikes

1030 ABW
A1 Chin trio 5x3x6
A2 MP 55x3x5
B1 BB row rev grip 62.5x3x5
B2 CGBP 60x3x8 (paused)
C1 Bar pushdown 40x3x15
C2 EZ curl +10x10,8,6
S1 Splits PNF
D1 TKE x25/side

09 Aug 2012: Sport

7 miles bike

0920: 60mins boxing
1400: 60mins basketball - argh catastrophic ankle sprain!

08 Aug 2012: Basketball

7 miles bike

1020: 40mins basketball
1500: 60mins basketball

07 Aug 2012: Static

7 miles bike

0930 ABW
30 mins bball
A1 Handstand
A2 Planche 6x10s
A3 Ring L-sit 6x10s
B1 Ring FL 6x10s
B2 Ring BL 6 sets
B3 QDR 3x10s/side
C1 Iron cross #18 asst x3 sets

06 Aug 2012: Strength & Plyo

7 miles bike

0930 ABW
A1 Hang power clean 60x3, 70x3,3
B1 Deadlift 120x3, 130x3,3
B2 HLL 2x3x3
C1 RDL 90x10
D1 Chin trio 5x3x5
D2 MP 52.5x8,8,5 (slight shoulder twinge)
E1 Rev grip BB row 62.5x3x5
E2 DB bench 32.5'sx6,5,5
S1 Splits PNF

1700 Home
VJB Int Plyo
Phase 1.2

04 & 05 August 2012: Damage Limitation

04: 20min bodyweight circuit

05: KB swing BL @24kg 1-14-1

03 Aug 2012: Combo + Plyo

7 miles bike

1000 ABW
30mins bball shooting
A1 1/4 squat 80x3x5
A2 Handstand
B1 Bar ICM 3x5
B2 Straddle P2HS 3x3
B3 Pistol 3x3/side
C1 HeSPU 3x5
C2 L-hang chin 3x5
D1 PT2VO 8'sx2x8
D3 Facepull 40x2x12

1630 Home
VJB Int Plyo
Phase 1.1

02 Aug 2012: Boxing

7 miles bike

1200: 1hr boxing
1300: 1hr basketball (shooting)

01 Aug 2012: Basketball

7 miles bike

1hr basketball

31 July 2012: Damage Limitation

2 mile run

30 July 2012: Strength

7 miles bike, 30mins basketball

1800 Home
A1 Jump squat w/release 20x3x5
A2 Pullup trio 3x5
A3 KB press 24'sx8,7,6
B1 Farmer's walk 24'sx5 trips round the back garden

28 July 2012: Damage Limitation

Burpees 10-1
Pushups BL 1-10-1

27 July 2012: Combo

1030 Home
7 miles bike

0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
C1 FL ring row 3x5
C2 Inverted cross w/clubbells 3'sx3x8

26 July 2012: Boxing

7 miles bike

0815: 75mins boxing

25 July 2012: Sport

9 miles bike

1900: 1hr gymnastics

24 July 2012: Missed session

9 miles bike

23 July 2013: Strength

7 miles bike

0930 ABW
A1 RDL 120x3x5
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,8,7
C1 Rev grip BB row 60x3x5
C2 DB bench 32.5'sx3x5
D1 Band GM x20
S1 Splits PNF

22 July 2012: Damage Limitation

9 miles bike

Heavy bag: 5x3min/1min w/5 burpees per round

21 July 2012: Activity

10 miles bike

KB BL 1-12-1 @24kg
Pushup BL 1-10-1

19 July 2012: Boxing

7 miles bike

1200: 1hr boxing

18 July 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

20 July 2012: Combo

7 miles bike

0900 ABW
A1 Handstand
A2 Ice Cream Maker 3x5
A3 Press to HS 3x3 (hold) 3x3 (jump)
A4 Rev ICM 3x3
B1 HeSPU x5,5,4
B2 FG Ring chin 3x4
B3 Pistol 3x5/side
C1 Facepull 40x3x10
C2 PT to VO 9'sx3x5
S1 Splits PNF

17 July 2012: Static

7 miles bike

1130 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
A3 Ring FL 6x10s
B1 HS
B2 QDR 3x10s/side
B3 Ring BL 6x5s
B4 DB cross 14'sx6x7s

16 July 2012: Strength

0930 ABW
A1 Hang clean & jerk 70x3,3,4 (cluster sets)
A2 HLL 3x5
B1 Chin trio 3x8
B2 Military press 50x8,7,7
C1 Rev grip BB row 60x3x5
C2 DB bench 30'sx3x7
D1 Band GM x16
S1 Splits PNF
S2 BB quad mash

1730: 25min walk w/12kg vest

15 July 2012: Activity

3 miles bike

30mins yoga

14 July 2012: Activity

KB BL 1-11-1 @24kg

13 July 2012: Combo

7 miles bike

0930 ABW
A1 Handstand
A2 Ice Cream Maker (tuck) 3x5
A3 Press to HS (straddle) 3x5
A4 Rev ICM 3x3
B1 HeSPU x5,4,4
B2 FG Ring chin 3x3
B3 Pistol 3x5/side
C1 Ring FL row 3x5
C2 PT to VO 9'sx3x5
S1 Splits PNF

12 July 2012: Boxing

7 miles bike

0815: 1hr boxing

11 July 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

10 July 2012: Static

0930 ABW
A1 Planche w/band 6x10s
A2 Ring L-sit 6x10s
B1 Handstands
B2 QDR 3x10/side
B3 Ring BL 6 sets
B4 Ring FL 6 sets
B5 DB cross 15'sx6x5s
S1 Splits PNF

1430: 25min run

09 July 2012: Strength

7 miles bike

0930 ABW
A1 RDL 110x3x5
A2 HLL 3x5
B1 Military press 50x7,7,6
B2 Chin trio x8,8,5
C1 DB bench 30'sx7,6,6
C2 Rev grip BB row 60x3x5
D1 Band GM x15
S1 Splits PNF

1730: KB BL 1-10-1

06 July 2012: Combo

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 FG ring chin x4,3,3
C2 HeSPU 3x4
D1 Ring FL row 3x5
D2 Pistol 3x5/side
D3 Planche-through to V-out 8'sx3x6

05 July 2012: Boxing

7 mile bike

1315: 1hr boxing

04 July 2012: Sports

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

03 July 2012: Static

7 miles bike

1000 ABW
A1 Planche w/green band 6x10s
A2 Ring L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
B3 DB cross hold 12.5'sx5x10s
B4 Ring FL 6x10s
S1 Splits PNF

02 July 2012: Strength

0900 ABW
A1 Hang clean & jerk 65x3x3
A2 HLL 3x5
B1 Chin trio x8,6,6
B2 BB military press 45x3x8
C1 Rev grip BB row 60x3x5
C2 DB bench press 30'sx8,6,6 (paused)
S1 Splits PNF

25 May 2012: Combo

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 4,3,3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 DB planche-throughs 8'sx3x8

24 May 2012

Walk around the block w/24kg KB, some heavy bag, some mobility work

23 May 2012

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

22 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12.5'sx6x10s
C2 Ring FL 6x10s
S1 Splits PNF
D1 Round-off practice

21 May 2012

7 miles bike

0900 ABW
A1 Hang clean & jerk 60x3x3
A2 HLL 3x5
B1 Pullup 6,5,5
B2 Military press 42.5x8,7,7
C1 BB row 52.5x3x6
C2 DB bench press 25'sx10,8,8
D1 Green band GM x13
S1 Lat 2mins

18 May 2012

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 3x3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 Inverted cross 6'sx3x8
S1 Splits PNF
E1 KB TGU 20x3/side

17 May 2012: Boxing

7 miles bike

0800 ABW w/OS: 1hr boxing

16 May 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

15 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 DB cross 12'sx6x10s
C2 Ring FL 6x10s
Attack of the Honey Badger:
S1 Barbell IT band mash
S2 Barbell shoulder mash
S3 Barbell calf mash

14 May 2012: Strength

7 miles bike

0945 ABW
A1 RDL 130x2x5, 100x8
A2 HLL 3x5
B1 Pullup x5,4,4
B2 Military press 40x3x8
C1 BB row 50x3x6
C2 DB bench press 20'sx3x10
D1 Green band GM x12
S1 Lat x2mins
S2 Super couch (hip) x2mins/side
S3 Side ninja x1min/side

Training Routine

"The goal is to keep the goal, the goal" - Dan John

Easier said than done sometimes! A shocking display at gymnastics on Wednesday has led me to re-prioritise (both a combination of fatigue and weakness). I must return to more straight-arm gymnastics work or as it turns out my flicks etc go to hell. I must ditch the unnecessary vanity work as I don't particularly need bigger arms at this point! Also needless to say I need to improve my power:weight and that means bodyfat. So training is targeted towards strength and skill work for gymnastics, with as much extra low-level activity (as much as possible without compromising recovery and performance) to aid the fat loss.

Arms - big enough for now

Mon - Full-body strength training (lower body low-end strength, upper body strength-hypertrophy)

Tue - Gymnastics static skills + kicking practice

Wed - Basketball + Gymnastics

Thu - Boxing and/or sprints

Fri - Gymnastics static skills + low-end bodyweight strength training

Sat/Sun - light mixed activity (KBs, boxing, light running, cycling etc)

Day One of Infection...

First dose today of helminthic therapy....

04 May 2012

7 miles bike

0930 ABW
A1 PB planche / A2 PB L-sit (6x10s)
B1 Handstand / B2 QDR (3x10s)
C1 DB cross 12's / C2 Ring FL (6x10s)
D1 FG ring chin 3x3 / D2 HeSPU 3x3
E1 Ring FL row 3x3 / E2 PPP 3x3
F1 Heavy bag 6x30s/20s

24 Mar 2012

1500 Home
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
B3 FL 6x10s

23 Mar 2012

30mins bike

21 Mar 2012

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

Thought of the day...

I'm not often motivated to post comments on forums or do actual "blog posts", but I'm in an 'effed-off kind of mood lately... so I posted some thoughts on the excellent Melissa McEwen's blog.

"I’ve been getting quite fed up recently with some people I otherwise respect (like Wolf) paying lip service to the “evolutionary template” approach favoured by yourself, Lalonde, KGH, Kresser, Jaminet etc but then defending the misguided “paleo re-enactment” of default low-carb, “paleo man didn’t eat it” etc (just listen to Cordain’s latest interview by Jimmy Moore to hear myriad examples of this). Sure there are potentially detrimental chemicals in potatoes (or whatever), but you cannot tell me the same or similar aren’t present in basically every plant we eat – it doesn’t mean we necessarily shouldn’t eat them. Is no-one in paleo saying don’t eat parsnips for example? No but I bet if anyone took a look they’d have their own chemical defences which we could cobble an argument around. I’m also sure I remember you posting about the modern sweet potato having less anti-nutrients than the ancestral yam for example.

 Robb always says a low-carb paleo intervention works best in practice but has he ever actually tried a moderate-carb or high-carb paleo intervention?! If we’re getting away from the macronutrient focus (which I think is a good move) then please let’s do that.

I will bet similar on the MiRNA issue regarding rice which was blogged about fairly recently. This effect is probably in every plant we just haven’t studied every plant yet. Even the vaunted “auto-immune protocol” does nothing for some people, me being one of them. My Crohn’s improved on a paleo diet but now I have developed lupus! Sadly not everything can be fixed by pinning the blame on a dietary “bad guy”."

20 Mar 2012

7 miles bike

ABW 0830
A1 Pistol 3x4/side
A2 RDL 120x3x5
A3 HLL 3x5
B1 Leg extn xRP to F
S1 Splits PNF

19 Mar 2012: Upper

7 miles bike

0830 ABW
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12'sx6x10s
C2 Ring FL 6x10s

1 set to failure:
Pullup/shoulder press/row/chest press/facepull/bar pushdown/EZ curl/Cuban press

S1 Splits PNF

15 Mar 2012

7 miles bike

0900 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 Ring FL 6x10s
C2 DB cross hold 12'sx5x10s

1 set to failure:
Chins/shoulder press/rows/chest press/DB curls/bar pushdowns/facepulls/Cuban press

S1 Splits PNF
S2 O/H band

14 Mar 2012

7 miles bike

1900: 1hr gymnastics

13 Mar 2012

4 miles bike

1100 Home
A1 Pistols 4,3,3/side
A2 Double KB ski swing 24'sx3x5
A3 Toes to bar 3x5

12 Mar 2012

7 miles bike

0900 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x6s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 12'sx5x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Bar pushdown
D3 Curls
D4 Cuban press
S1 Splits PNF

10 Mar 2012

5 miles bike

09 Mar 2012

0800 ABW
A1 PB planche 10x6s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 DB cross hold 12's4x10s
D1 Ring FG chin xF
D2 Cable row xF
D3 Facepull 55x12
D4 DB curl 10'sxF
E1 KB swing 20x ladder from 5/side
S1 Super couch
S2 Super hamstring

08 Mar 2012

1645: Battling rope intervals 10s on/30s off x8

07 Mar 2012

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

06 Mar 2012: Lower

7 miles bike

0830 ABW
A1 Pistols 3x3/side
A2 High pull 60x3x5
A3 HLL 3x5
B1 Leg extn 60xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands

*Also peppered in chins x8, bb row 60x8, facepull 55x10

05 Mar 2012

30min walk w/12kg vest

01 Mar 2012

20min walk w/20kg vest

29 Feb 2012

1900: 1hr gymnastics

(Neck tweaked, curse my aged body!)

28 Feb 2012: Lower

7 miles bike

0830 ABW
A1 Pistols x3,3,2/side
A2 BB RDL 110x3x5
A3 HLL 3x5
B1 Leg extn 55xF
B2 Calf press xF
S1 Splits PNF
C1 Handstands

27 Feb 2012

7 miles bike

ABW 0830
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 Cross DB hold 12'sx3x10s
C2 Ring FL 10x5s
D1 Facepulls
D2 Vanity circuit
S1 Splits PNF

26 Feb 2012

2.4m run (to the river and back)

24 Feb 2012

7 miles bike

0840 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx6x10s
C2 Ring FL 10x5s
D1 Cable rear delt 3.75'sx15,12
D2 DB curl 10'sxF
D3 V-bar pushdown 45xF
S1 Splits PNF

22 Feb 2012

7 miles bike

1hr basketball

1hr gymnastics (mostly tumbling)

21 Feb 2012

7 miles bike

0835 ABW
A1 Pistol x3,2,2/side
A2 BB RDL 100x3x5
A3 HLL 3x5
B1 Leg extn 50xF
B2 Calf press 130xF
B3 Wrist con
S1 Splits PNF
S2 Overhead band
C1 Handstands

20 February 2012

7 miles bike

0840 (ABW)
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstands
B2 QDR 3x10s/side
C1 DB cross hold 10'sx5x10s
C2 Ring FL 10x5s
C3 Wrist mob
S1 Splits PNF
D1 Facepull 50x15,10
D2 Rope pushdown 40xF
D3 EZ curl 20xF, rev 10xF

03 Feb 2012

Still pretty sore in the lower body. Perhaps kidneys still not up to snuff because I am feeling overly tired also.

0845 ABW
A1 PB planche 10x5s
A2 PB L-sit 10x5s
B1 Handstand
B2 QDR 3x10s/side
C1 Ring FL 10x5s
C2 Cross hold 10'sx3x10s
S1 Splits PNF routine
D1 Facepull 55x12,10
D2 Bar pushdown 45xF
D3 EZ curl 20xF
S2 Overhead band x1min/side

02 Feb 2012

7 miles bike

01 Feb 2012

7 miles bike

1500: 1hr basketball

No return to gymnastics tonight as planned - the last two days have crushed me! Limped through basketball but very sore. Not the best time for highly technical and slightly riskier training. Getting old sucks but you do get more sensible....