3 miles bike
1230 Home
A1 HS x3 sets
A2 HeSPU 4,5,5
A3 Chins 10,10,10
Thursday, 28 March 2013
Wednesday, 27 March 2013
Tuesday, 26 March 2013
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
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
Monday, 25 March 2013
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
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
Thursday, 21 March 2013
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
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
Wednesday, 20 March 2013
Tuesday, 19 March 2013
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
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
Monday, 18 March 2013
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
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
Friday, 15 March 2013
Thursday, 14 March 2013
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
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
Tuesday, 12 March 2013
12 Mar 2013: Lower
1000 ABW
A1 RDL 110x5, 120x5,5
A2 Pistol 3x3/side
A3 HLL 3x5
B1 45 degree back raise 20x2x10
B2 Side lunge 2x14
C KB complex (4ex) 24x4x5
A1 RDL 110x5, 120x5,5
A2 Pistol 3x3/side
A3 HLL 3x5
B1 45 degree back raise 20x2x10
B2 Side lunge 2x14
C KB complex (4ex) 24x4x5
Monday, 11 March 2013
11 Mar 2013: Upper horizontal
7 miles bike
1030 ABW
A1 Planche x 6 sets
A2 Chest press vs bands 14x12+5+3=20
B1 Inc DB press 25'sx3x12
B2 Ring row 3x12
C BB complex 30x3x5
1030 ABW
A1 Planche x 6 sets
A2 Chest press vs bands 14x12+5+3=20
B1 Inc DB press 25'sx3x12
B2 Ring row 3x12
C BB complex 30x3x5
Friday, 8 March 2013
08 Mar 2013: Upper (vertical)
7 miles bike
ABW
A1 HeSPU 3x4
A2 Neutral chin 3x8
B1 Shoulder press 21x2x20
B2 Pulldown 38.75x2x20
C1 DB curl 8'sx20,15
C2 DB shrug 35'sx2x20
ABW
A1 HeSPU 3x4
A2 Neutral chin 3x8
B1 Shoulder press 21x2x20
B2 Pulldown 38.75x2x20
C1 DB curl 8'sx20,15
C2 DB shrug 35'sx2x20
Thursday, 7 March 2013
06 Mar 2013: Lower
1015 ABW
A1 Deadlift 120x5,3,3
A2 HLL 3x5 w/pause
B Leg extn 42x2x20
C1 45 degree raise 10x2x15
C2 Side lunge 2x12
S1 Hamstring
S2 Quad
A1 Deadlift 120x5,3,3
A2 HLL 3x5 w/pause
B Leg extn 42x2x20
C1 45 degree raise 10x2x15
C2 Side lunge 2x12
S1 Hamstring
S2 Quad
Tuesday, 5 March 2013
05 Mar 2013: Upper horizontal
1015 ABW
A Chest press vs minibands 14x10+4+3=17
B1 DB inc press 20'sx2x20
B2 Lumberjack row 40x2x15/side
C1 Reverse pushdown 30x2x20
C2 Facepull 25x2x20
S1 Pec flye
D 1 mile run @2% in 12:31
A Chest press vs minibands 14x10+4+3=17
B1 DB inc press 20'sx2x20
B2 Lumberjack row 40x2x15/side
C1 Reverse pushdown 30x2x20
C2 Facepull 25x2x20
S1 Pec flye
D 1 mile run @2% in 12:31
Monday, 4 March 2013
02 Mar 2013: Fight training
1130 Home w/OS
A1 RDL + chains 3x5
A2 Ring dip 3x5
A3 L-sit 3xF
B1 Ring chin 3x5
B2 KB push press 24'sx5,5,6
C Sled drag 48x6 driveway runs
D Tandoori BBQ + choc brownie x failure
A1 RDL + chains 3x5
A2 Ring dip 3x5
A3 L-sit 3xF
B1 Ring chin 3x5
B2 KB push press 24'sx5,5,6
C Sled drag 48x6 driveway runs
D Tandoori BBQ + choc brownie x failure
Friday, 1 March 2013
01 Mar 2013: Back & biceps
7 miles bike
1030 ABW
A Neutral chin 8+4+3=15
B DB row 40x6+3+3=12/side
C DB shrug 30'sx20
D DB curl 7.5'sx20
E Swiss hammer curl 10x15
F DB wrist curl 10'sx10+5+3=18
S1 Lat
S2 Bicep
1030 ABW
A Neutral chin 8+4+3=15
B DB row 40x6+3+3=12/side
C DB shrug 30'sx20
D DB curl 7.5'sx20
E Swiss hammer curl 10x15
F DB wrist curl 10'sx10+5+3=18
S1 Lat
S2 Bicep
Thursday, 28 February 2013
28 Feb 2013: Leg & abs
7 miles bike
0945 ABW
A1 RDL 100x5, 110x5, 120x5
A2 HLL 3x5
B Leg extn 39x9+5+4=18
C Calf press 90x15
S1 Calf
D 45 degree curl-up 10x2x10
S2 Thoracic extn x 2 sets
0945 ABW
A1 RDL 100x5, 110x5, 120x5
A2 HLL 3x5
B Leg extn 39x9+5+4=18
C Calf press 90x15
S1 Calf
D 45 degree curl-up 10x2x10
S2 Thoracic extn x 2 sets
Wednesday, 27 February 2013
27 Feb 2013: Chest/shoulders/triceps
7 miles bike
1045 ABW
A Chest press vs minibands 14x8+4+3=15
B Pec deck 30x20
C Shoulder press 21x15+7+8=30
D Cable side raise 3.75x20/side
S1 Pec doorway
S2 Delt
1400 ABW
A CG pin press 60x8+4+4=16
B Bar pushdown 40x20
C Rev bar pushdown 30x15
1045 ABW
A Chest press vs minibands 14x8+4+3=15
B Pec deck 30x20
C Shoulder press 21x15+7+8=30
D Cable side raise 3.75x20/side
S1 Pec doorway
S2 Delt
1400 ABW
A CG pin press 60x8+4+4=16
B Bar pushdown 40x20
C Rev bar pushdown 30x15
Monday, 25 February 2013
Friday, 22 February 2013
22 Feb 2013: Biceps & forearms
4 miles bike
1400 Home
A1 DB curl 6'sx3x10
A2 DB hammer 6'sx3x10
B1 Wrist curl 8.5'sx3x10
B2 Rev wrist curl 6'sx3x10
3km walk
1400 Home
A1 DB curl 6'sx3x10
A2 DB hammer 6'sx3x10
B1 Wrist curl 8.5'sx3x10
B2 Rev wrist curl 6'sx3x10
3km walk
Thursday, 21 February 2013
21 Feb 2013: Shoulders & triceps
Blood tests show inflated inflammatory markers, so I will continue with this style of training as planned even though I am thoroughly bored of it.
7 miles bike
1045 ABW
A Shoulder press 14x3x12
B1 Cable front raise 3.75'sx3x10
B2 Rev flye 1.25'sx3x15
B3 Cable side raise 1.25x3x10
C1 V-bar pushdown 18.75x15,15,12
C2 Rev 1-arm pushdown 3.75x15,12,10/side
7 miles bike
1045 ABW
A Shoulder press 14x3x12
B1 Cable front raise 3.75'sx3x10
B2 Rev flye 1.25'sx3x15
B3 Cable side raise 1.25x3x10
C1 V-bar pushdown 18.75x15,15,12
C2 Rev 1-arm pushdown 3.75x15,12,10/side
Tuesday, 19 February 2013
20 Feb 2013: Legs & Abs
7 miles bike
1030 ABW
A1 BB RDL 70x3x12
A2 HLL 3x6
B1 Leg extn 35x3x10
B2 Calf press 60x3x15
B3 Bosu crunch 12x3x10
C1 45 degree curl-up 10x3x10
5mins incline treadmill walk
10mins recumbent bike
1030 ABW
A1 BB RDL 70x3x12
A2 HLL 3x6
B1 Leg extn 35x3x10
B2 Calf press 60x3x15
B3 Bosu crunch 12x3x10
C1 45 degree curl-up 10x3x10
5mins incline treadmill walk
10mins recumbent bike
19 Feb 2013: Back
7 miles bike
1030 ABW
A1 Chin trio x8,7,6
A2 Pulldown (narrow) 41.25x8, 38.75x7, 33.75x8
A3 Cable row 41.25x8, 38.75x7, 33.75x10
A4 Facepull 13.75x10,10,10
A5 DB shrug 30'sx10,10,10
S1 Lat
X-stepper x10mins
Incline treadmill x10mins
1030 ABW
A1 Chin trio x8,7,6
A2 Pulldown (narrow) 41.25x8, 38.75x7, 33.75x8
A3 Cable row 41.25x8, 38.75x7, 33.75x10
A4 Facepull 13.75x10,10,10
A5 DB shrug 30'sx10,10,10
S1 Lat
X-stepper x10mins
Incline treadmill x10mins
Monday, 18 February 2013
18 Feb 2013: Chest Wk2
7 miles bike
1030 ABW
A1 Inc chest press 28x12.10,10
A2 DB bench 12.5'sx10,8,8
A3 DB flye 8'sx10,10,10
A4 Push-up x6,5,5
A5 Pec deck 30x6, 25x8,8
S1 Flye @8's
Incline treadmill x20mins
1030 ABW
A1 Inc chest press 28x12.10,10
A2 DB bench 12.5'sx10,8,8
A3 DB flye 8'sx10,10,10
A4 Push-up x6,5,5
A5 Pec deck 30x6, 25x8,8
S1 Flye @8's
Incline treadmill x20mins
Friday, 15 February 2013
15 Feb 2013: Biceps & forearms
1015 Home
A1 BB curl 17x12,10,10
A2 Hammer curl 8'sx10,10,8
B1 Wrist curl 22x10,10,10
B2 Reverse wrist curl 17x8,8,8
3 miles bike
A1 BB curl 17x12,10,10
A2 Hammer curl 8'sx10,10,8
B1 Wrist curl 22x10,10,10
B2 Reverse wrist curl 17x8,8,8
3 miles bike
Thursday, 14 February 2013
14 Feb 2013: Shoulders & triceps
7 miles bike
1400 ABW
(Giant set)
A1 Shoulder press 14x3x10
A2 Front raise 6'sx8, 4'sx2x8
A3 Side raise 6'sx8, 4'sx2x8
A4 Upright row 12.5x3x8
B1 Cable reverse flye 3.25x6, 1.75x2x15
B2 Bar pushdown 18.75x15,12,10
B3 Single arm rev pushdown 3.25x12,7 1.75x10 /side
1400 ABW
(Giant set)
A1 Shoulder press 14x3x10
A2 Front raise 6'sx8, 4'sx2x8
A3 Side raise 6'sx8, 4'sx2x8
A4 Upright row 12.5x3x8
B1 Cable reverse flye 3.25x6, 1.75x2x15
B2 Bar pushdown 18.75x15,12,10
B3 Single arm rev pushdown 3.25x12,7 1.75x10 /side
Wednesday, 13 February 2013
13 Feb 2013: Legs
7 miles bike
1030 ABW
A1 RDL 60x3x10
A2 Leg extn 28x3x10
A3 Calf press 40x15, 50x2x15
B1 HLL 3x8
B2 Cable crunch 23.75x15, 41.25x8, 33.75x10
C1 45 degree curl-up 10x10,8,8
Tuesday, 12 February 2013
12 Feb 2013: Back
7 miles bike
1030 ABW
(Giant set)
A1 Chin trio x8,7,5
A2 Cable row 48.75x8,6 43.75x7
A3 Harris row 21.25x15,12,10
A4 Facepull 11.25x3x12
B BB shrug 60x3x10
1030 ABW
(Giant set)
A1 Chin trio x8,7,5
A2 Cable row 48.75x8,6 43.75x7
A3 Harris row 21.25x15,12,10
A4 Facepull 11.25x3x12
B BB shrug 60x3x10
Monday, 11 February 2013
11 Feb 2013: Chest
Owing to continuing joint soreness post-flu, training for the next 4wks will be very light, joint-friendly bodybuilding style training.
7 miles bike
1030 ABW
(Giant set)
A1 Chest press 35x10, 28x10,8
A2 Inc DB press 12.5'sx10,8,6
A3 Inc DB flye 7.5'sx10,10,10
A4 Pec deck flye 30x10,8,8
A5 Push-up x5,5,4
B1 Hanging knee raise 10x10
B2 Bosu crunch 10x10
B3 45 degree curl-up 10x10
15min incline treadmill walk
7 miles bike
1030 ABW
(Giant set)
A1 Chest press 35x10, 28x10,8
A2 Inc DB press 12.5'sx10,8,6
A3 Inc DB flye 7.5'sx10,10,10
A4 Pec deck flye 30x10,8,8
A5 Push-up x5,5,4
B1 Hanging knee raise 10x10
B2 Bosu crunch 10x10
B3 45 degree curl-up 10x10
15min incline treadmill walk
Friday, 8 February 2013
08 Feb 2013: Upper pull
7 miles bike
1030 ABW
A Chin trio x8,6,5
B Cable row 48.75x8, 36.75x8, 34.75x8
C Harris row 21.25x3x15
D Facepull 11.25x2x15
E BB shrug 60x3x10
F DB curl 7.5'sx3x10
1030 ABW
A Chin trio x8,6,5
B Cable row 48.75x8, 36.75x8, 34.75x8
C Harris row 21.25x3x15
D Facepull 11.25x2x15
E BB shrug 60x3x10
F DB curl 7.5'sx3x10
Thursday, 7 February 2013
07 Feb 2012: Upper push
Still suffering from swollen joints but been 3 weeks since last training - all slow tempo, very light weights to avoid joint stress. This may continue for several weeks if I end up prescribed corticosteroids.
7 miles bike
1030 ABW
A Chest press 35x3x10
B Inc flye 10'sx3x10
C Shoulder press 21x10, 14x10,8
D Side lateral 5'sx3x10
E Bar pushdown 25x15, 30x2x15
7 miles bike
1030 ABW
A Chest press 35x3x10
B Inc flye 10'sx3x10
C Shoulder press 21x10, 14x10,8
D Side lateral 5'sx3x10
E Bar pushdown 25x15, 30x2x15
Friday, 11 January 2013
11 Jan 2012: Rest
12km bike
Sore and coming down with an inconvenient cold so skipping weight training today.
Sore and coming down with an inconvenient cold so skipping weight training today.
Thursday, 10 January 2013
Wednesday, 9 January 2013
Tuesday, 8 January 2013
08 Jan 2013: Upper
12km bike
1015 ABW
A1 HS / A2 BL x6 sets
B1 FG ring chin 3x4
B2 OAPU 3x5/side
C1 Ring flye 2x8
C2 Ring row 2x10
C3 Cubans 12.5'sx2x3
S1 SS S2 BS S3 PS S4 OH Delt S5 Bully
1015 ABW
A1 HS / A2 BL x6 sets
B1 FG ring chin 3x4
B2 OAPU 3x5/side
C1 Ring flye 2x8
C2 Ring row 2x10
C3 Cubans 12.5'sx2x3
S1 SS S2 BS S3 PS S4 OH Delt S5 Bully
Monday, 7 January 2013
07 Jan 2013: Lower Wk4
12km bike
1015 ABW
A1 HS / A2 IC @12 x6 sets
B1 KB squat 24+28x2x7
B2 SLRDL 70x2x4/side
C1 KB swing 40x10,12
C2 Alt DB iso curl 9'sx20
S1 FS S2 BS S3 PS S4 Shoulder extn
1015 ABW
A1 HS / A2 IC @12 x6 sets
B1 KB squat 24+28x2x7
B2 SLRDL 70x2x4/side
C1 KB swing 40x10,12
C2 Alt DB iso curl 9'sx20
S1 FS S2 BS S3 PS S4 Shoulder extn
05-06 Jan 2013: Mobility
05: ~30mins MWOD
06: ~30mins MWOD + 3 miles bike + 20mins yoga
MWOD focus on thoracic ROM/soft tissue and calves/heel cords.
06: ~30mins MWOD + 3 miles bike + 20mins yoga
MWOD focus on thoracic ROM/soft tissue and calves/heel cords.
03 Jan 2013: Lower
7 miles bike
1030 ABW
A1 HS / A2 IC @13 x6 sets
B1 KB squat 24+28x2x6
B2 SLRDL 70x2x5/side
C1 KB swing 40x2x10
C2 Alt DB iso curl 8'sx20
1030 ABW
A1 HS / A2 IC @13 x6 sets
B1 KB squat 24+28x2x6
B2 SLRDL 70x2x5/side
C1 KB swing 40x2x10
C2 Alt DB iso curl 8'sx20
Wednesday, 2 January 2013
02 Jan 2013: Upper
7 miles bike
1015 ABW
A1 Planche / A2 BL x6 sets
B1 FG ring chin L-sit 3x3
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x8
D Alt iso DB curl 7.5sx20
S1 FS S2 BS S3 PS
1015 ABW
A1 Planche / A2 BL x6 sets
B1 FG ring chin L-sit 3x3
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x8
D Alt iso DB curl 7.5sx20
S1 FS S2 BS S3 PS
20 Dec 2012: Wk2.2 FB
7 miles bike
A1 HS / A2 IC @13 x6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x7
C1 Chins x9,8,7
C2 Floor press 65x10,10,8
C3 Cubans 10'sx2x8
S1 SS S2 BS S3 PS
A1 HS / A2 IC @13 x6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x7
C1 Chins x9,8,7
C2 Floor press 65x10,10,8
C3 Cubans 10'sx2x8
S1 SS S2 BS S3 PS
18 Dec 2012: Wk2.2 Upper
7 miles bike
A1 FG ring chin 2x5
A2 OAPU 2x5/side
B1 Ring flye 2x8
B2 Ring row 2x8
B3 Cubans 10'sx2x7
C1 HS / C2 BL x6 sets
A1 FG ring chin 2x5
A2 OAPU 2x5/side
B1 Ring flye 2x8
B2 Ring row 2x8
B3 Cubans 10'sx2x7
C1 HS / C2 BL x6 sets
Monday, 17 December 2012
Sunday, 16 December 2012
16 Dec 2012: Lower Wk2.2
3 miles bike
1400 Home
A1 KB squat 24'sx2x8
A2 SL RDL 68x2x5/side
B1 KB swing 24x2x15
B2 Alt iso curl 8'sx2x20
1400 Home
A1 KB squat 24'sx2x8
A2 SL RDL 68x2x5/side
B1 KB swing 24x2x15
B2 Alt iso curl 8'sx2x20
Friday, 14 December 2012
13 Dec 2012: FB Wk2.1 LV
20 miles bike
1030 ABW
A1 HS / A2 Iron cross @14 6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x6
C1 Chin variation 2x8
C2 Floor press 60x12,10
C3 Cubans 10'sx2x6
S1 FS / S2 BS / S3 PS
1030 ABW
A1 HS / A2 Iron cross @14 6 sets
B1 Pistol 2x5/side
B2 HeSPU 2x6
C1 Chin variation 2x8
C2 Floor press 60x12,10
C3 Cubans 10'sx2x6
S1 FS / S2 BS / S3 PS
Tuesday, 11 December 2012
11 Dec 2012: Upper Wk2.1 LV
7 miles bike
0845 ABW
A1 HS / A2 Back lever x 6 sets
B1 FG ring chin 2x5
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x5
S1 SS / S2 BS / S3 PS / S4 Band shoulder variations
0845 ABW
A1 HS / A2 Back lever x 6 sets
B1 FG ring chin 2x5
B2 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 10'sx2x5
S1 SS / S2 BS / S3 PS / S4 Band shoulder variations
Monday, 10 December 2012
10 Dec 2012: Lower Wk2.1
7 miles bike
1015 ABW
A1 Planche / A2 Iron cross @15 x6 sets
B1 KB squat 16'sx2x8
B2 SL RDL 60x2x5/side
C1 KB swing 32x2x10
C2 Alt iso curl 7.5'sx2x20
D1 Pushdown x100
D2 Cable curl x100
S1 FS / S2 BS / S3 PS
1015 ABW
A1 Planche / A2 Iron cross @15 x6 sets
B1 KB squat 16'sx2x8
B2 SL RDL 60x2x5/side
C1 KB swing 32x2x10
C2 Alt iso curl 7.5'sx2x20
D1 Pushdown x100
D2 Cable curl x100
S1 FS / S2 BS / S3 PS
Friday, 7 December 2012
03-07 Dec 2012: Rest
Resting the catalogue of injuries - no lifting and no sports.
7 miles bike each day
Mon: 35mins steady-state treadmill/bike
Tue: 30mins bike (30s on/90s off x8)
Wed: Rest
Thu: 30mins bike (30s on/90s off x8)
Fri: 35mins steady-state bike
7 miles bike each day
Mon: 35mins steady-state treadmill/bike
Tue: 30mins bike (30s on/90s off x8)
Wed: Rest
Thu: 30mins bike (30s on/90s off x8)
Fri: 35mins steady-state bike
Saturday, 1 December 2012
01 Dec 2012: Conditioning Saturday
With Mart at NMA IN Fareham
Circuit 1, 5 rounds:
Sledgehammer slam
Yoke walk
Prowler push
Circuit 2, 3 rounds
Backward sled drag
Farmers walk
Tyre flip
Circuit 1, 5 rounds:
Sledgehammer slam
Yoke walk
Prowler push
Circuit 2, 3 rounds
Backward sled drag
Farmers walk
Tyre flip
29 Nov 2012: FB Wk4 VHV
7 miles bike
1000 ABW
A1 Planche / A2 L-sit 6x10s
B1 Pistol 5x5/side
B2 HeSPU 5x5
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 FS / S2 SS / S3 PS
1000 ABW
A1 Planche / A2 L-sit 6x10s
B1 Pistol 5x5/side
B2 HeSPU 5x5
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 FS / S2 SS / S3 PS
Tuesday, 27 November 2012
27 Nov 2012: Upper VHV
7 miles bike
0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS
0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS
Monday, 26 November 2012
26 Nov 2012: Lower VHV
7 miles bike
1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS
1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS
25 Nov 2012: Conditioning Sunday
1730 Home
3 rounds of 5 mins, different exercise per minute. Various BW & KB.
3 rounds of 5 mins, different exercise per minute. Various BW & KB.
23 Nov 2012: Lower MV
7 miles bike
0800: 1hr BJJ
1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side
1400: 1hr basketball
0800: 1hr BJJ
1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side
1400: 1hr basketball
Friday, 23 November 2012
22 Nov 2012: Upper Wk3 MV
7 miles bike
1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS
1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS
20 Nov 2012: Misc
7 miles bike
1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7
1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7
Monday, 19 November 2012
19 Nov 2012: Wk3 FB MV
7 miles bike
1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15
1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15
18 Nov 2012: Conditioning Sunday
Conditioning circuits w/Oli:
Hill sprints
Farmer walk w/2x20kg plates
Uphill sled drag w/40kg
Uphill backward sled drag w/20kg
Swings w/2x20kg plates
Battle ropes
Sled row
Hill sprints
Farmer walk w/2x20kg plates
Uphill sled drag w/40kg
Uphill backward sled drag w/20kg
Swings w/2x20kg plates
Battle ropes
Sled row
Friday, 16 November 2012
16 Nov 2012: Wk2 Lower HV & MMA
7 miles bike
0800: 1hr MMA (BJJ focus)
1400 ABW
A1 Hang clean 65x4x3
A2 Hip thrust vs bands 100x4x5
A3 BSS 20'sx4x5/side
B1 Leg extn vs band 65x4x10
B2 Alt hammer curl 17.5'sx4x10/side
C Ring FL-BL x3 sets
0800: 1hr MMA (BJJ focus)
1400 ABW
A1 Hang clean 65x4x3
A2 Hip thrust vs bands 100x4x5
A3 BSS 20'sx4x5/side
B1 Leg extn vs band 65x4x10
B2 Alt hammer curl 17.5'sx4x10/side
C Ring FL-BL x3 sets
15 Nov 2012: Wk2 Upper HV
7 miles bike
1000 ABW
A1 HS / A2 Iron cross 17x6x10s
B1 Bench vs bands 40x4x5
B2 Archer chin 4x3/side
B3 OAPU 4x5/side
C1 Ring flye 4x10
C2 Ring row 4x10
C3 Cubans 12.5'sx4x3
S1 Super couch
S2 OH band
S3 Bully
1600: 50mins basketball
1000 ABW
A1 HS / A2 Iron cross 17x6x10s
B1 Bench vs bands 40x4x5
B2 Archer chin 4x3/side
B3 OAPU 4x5/side
C1 Ring flye 4x10
C2 Ring row 4x10
C3 Cubans 12.5'sx4x3
S1 Super couch
S2 OH band
S3 Bully
1600: 50mins basketball
Thursday, 15 November 2012
13 Nov 2012: Misc
7 miles bike
1000 ABW
A1 Landmine rotation 10x12, 20x3x12
A2 TGU 24x4x3/side
A3 OH windmill 24x4x5/side
B1 HLL 4x5
B2 BB rollout 4x6
B3 45 degree raise w/twist 10x4x12
1000 ABW
A1 Landmine rotation 10x12, 20x3x12
A2 TGU 24x4x3/side
A3 OH windmill 24x4x5/side
B1 HLL 4x5
B2 BB rollout 4x6
B3 45 degree raise w/twist 10x4x12
Monday, 12 November 2012
12 Nov 2012: Wk2 FB
Week 2: High Volume.
0845 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 4x5
B2 Pistol 4x5/side
B3 HeSPU 4x4
C1 Chin variations 4x8
C2 Military press 40x10,10,10,8
C3 Cubans 12.5'sx4x3
S1 FS PNF
S2 BS PNF
D1 Pulldown abs 36.25x15
D2 Pull-throughs 38.75x15
1500 ABW
Cycle intervals on Schwinn - 5min warmup, 8x30s/45s
Interval treadmill walk - 10mins @10%/3.2mph
0845 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 4x5
B2 Pistol 4x5/side
B3 HeSPU 4x4
C1 Chin variations 4x8
C2 Military press 40x10,10,10,8
C3 Cubans 12.5'sx4x3
S1 FS PNF
S2 BS PNF
D1 Pulldown abs 36.25x15
D2 Pull-throughs 38.75x15
1500 ABW
Cycle intervals on Schwinn - 5min warmup, 8x30s/45s
Interval treadmill walk - 10mins @10%/3.2mph
Thursday, 8 November 2012
09 Nov 2012: Wk1 Lower
7 miles bike
0800: 1hr MMA
1400 ABW
A Ring FL to BL 6x10s
B1 Hang clean 60x2x3
B2 Hip thrust 80x5, 100x5
B3 Bulgarian split squat 17.5'sx2x5/side
C1 Leg extn 65x2x10
C2 Hammer curl 15'sx2x12
0800: 1hr MMA
1400 ABW
A Ring FL to BL 6x10s
B1 Hang clean 60x2x3
B2 Hip thrust 80x5, 100x5
B3 Bulgarian split squat 17.5'sx2x5/side
C1 Leg extn 65x2x10
C2 Hammer curl 15'sx2x12
08 Nov 2012: Wk1 Upper
7 miles bike
1000 ABW
A1 Handstand
A2 Iron cross 18x6x10s
B1 Bench throw 2x5
B2 Archer chin x3/side
B3 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 12.5x2x3
S1 Side split PNF
S2 Box split PNF
1000 ABW
A1 Handstand
A2 Iron cross 18x6x10s
B1 Bench throw 2x5
B2 Archer chin x3/side
B3 OAPU 2x5/side
C1 Ring flye 2x10
C2 Ring row 2x10
C3 Cubans 12.5x2x3
S1 Side split PNF
S2 Box split PNF
Tuesday, 6 November 2012
06 Nov 2012: Sprints
7 miles bike
0945 ABW
Circuit, 2 rounds:
A HLL x5
B O/H windmill 24x5/side
C Rollout x6
D TGU 24x3/side
E 45 degree raise 10x15
Sprints: 5x7s w/recovery
0945 ABW
Circuit, 2 rounds:
A HLL x5
B O/H windmill 24x5/side
C Rollout x6
D TGU 24x3/side
E 45 degree raise 10x15
Sprints: 5x7s w/recovery
Monday, 5 November 2012
05 Nov 2012: FB Wk1
Wk1 = Low volume
7 miles bike
1015 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 2x5
B2 HeSPU 2x4
B3 Pistol 2x5/side
C1 Pullup x10, chinup x10
C2 Military press 40x12,10
C3 Cuban 12.5'sx2x3
S1 Front split PNF
S2 Box split PNF
D Pull-through 36.25x15
7 miles bike
1015 ABW
A1 Planche 6x10s
A2 Ring L-sit 6x10s
B1 Box jump 2x5
B2 HeSPU 2x4
B3 Pistol 2x5/side
C1 Pullup x10, chinup x10
C2 Military press 40x12,10
C3 Cuban 12.5'sx2x3
S1 Front split PNF
S2 Box split PNF
D Pull-through 36.25x15
Friday, 2 November 2012
01 Nov 2012: Upper volume
7 miles bike
1030 ABW
A1 FG chin 4x6
A2 Machine O/H press 8x4x12
B1 Cable row 48.75x4x12
B2 Chest press 75x4x10
C1 Swiss bar hammer curl 20x4x10
C2 Pushdown 55x4x10
1500: 20mins elliptical
1030 ABW
A1 FG chin 4x6
A2 Machine O/H press 8x4x12
B1 Cable row 48.75x4x12
B2 Chest press 75x4x10
C1 Swiss bar hammer curl 20x4x10
C2 Pushdown 55x4x10
1500: 20mins elliptical
Tuesday, 30 October 2012
29 Oct 2012: Upper Volume
Back tweak again. Bah!
7 miles bike
0900 ABW
A1 Chin variation x10,7,7,7
A2 Machine O/H press 8x12,10,10,10
B1 Cable row 48.75x4x10
B2 Chest press 70x4x10
C1 Alt DB Hammer curl 15'sx4x10
C2 Pushdown 50x4x12
7 miles bike
0900 ABW
A1 Chin variation x10,7,7,7
A2 Machine O/H press 8x12,10,10,10
B1 Cable row 48.75x4x10
B2 Chest press 70x4x10
C1 Alt DB Hammer curl 15'sx4x10
C2 Pushdown 50x4x12
Saturday, 27 October 2012
27-28 Oct 2012: Damage limitation
27th:
30min walk w/12kg vest
30min cycle (11.5km)
28th:
30min walk/jog
3 miles bike
30min walk w/12kg vest
30min cycle (11.5km)
28th:
30min walk/jog
3 miles bike
Thursday, 25 October 2012
26 Oct 2012: DC Wk6 B3 & MMA
7 miles bike
0900 ABW: 1hr MMA
1300 ABW
A DB curl 12.5'sx10+4+4=18RP
B Rev EZ curl 10x9
C Spider curl 7.5'sx12
D Wrist curl +20x6
S1 Bicep
E Calf press 135x15
S2 Calf
F RDL 130x5, 90x12
S3 Hamstring
G Leg extn vs mini 65x8+6+5=19RP
S4 Quad
H HLL 3x6
0900 ABW: 1hr MMA
1300 ABW
A DB curl 12.5'sx10+4+4=18RP
B Rev EZ curl 10x9
C Spider curl 7.5'sx12
D Wrist curl +20x6
S1 Bicep
E Calf press 135x15
S2 Calf
F RDL 130x5, 90x12
S3 Hamstring
G Leg extn vs mini 65x8+6+5=19RP
S4 Quad
H HLL 3x6
25 Oct 2012: DC Wk6 A3
7 miles bike
1020 ABW
A Chest press +miniband 80x9+5+4=18RP
S1 Pec flye @10's
B Military press 55x5+2+2=9RP
C DB extn vs miniband 10'sx7+4+3=13RP
S2 Delt/tri
D Chinup 10x6+3+2=11RP
E Rev grip BB row 60x8+4+3=15RP
S3 Lat
F Cuban rotation 12.5'sx3x4
S4 Side split PNF
S5 Box split PNF
1440 ABW
20min Incline treadmill walk @5.5kph
1020 ABW
A Chest press +miniband 80x9+5+4=18RP
S1 Pec flye @10's
B Military press 55x5+2+2=9RP
C DB extn vs miniband 10'sx7+4+3=13RP
S2 Delt/tri
D Chinup 10x6+3+2=11RP
E Rev grip BB row 60x8+4+3=15RP
S3 Lat
F Cuban rotation 12.5'sx3x4
S4 Side split PNF
S5 Box split PNF
1440 ABW
20min Incline treadmill walk @5.5kph
Wednesday, 24 October 2012
Tuesday, 23 October 2012
Monday, 22 October 2012
22 Oct 2012: DC Wk6 B2
7 miles bike
1000 ABW
A EZ preacher curl 17.5x9+4+3=16RP
B Dante curl 6.25x10/side
C Spider curl 7'sx20
S1 Bicep
D Calf press 130x15
S2 Calf
E 45 degree raise vs band x8+4+3=15RP
S3 Hamstring
F 1/4 squat 110x5, 90x10
S4 Quad
G HLL 3x5
S5 Front split PNF
S6 Box split PNF
H Incline treadmill walk x15mins @5.5kph
1000 ABW
A EZ preacher curl 17.5x9+4+3=16RP
B Dante curl 6.25x10/side
C Spider curl 7'sx20
S1 Bicep
D Calf press 130x15
S2 Calf
E 45 degree raise vs band x8+4+3=15RP
S3 Hamstring
F 1/4 squat 110x5, 90x10
S4 Quad
G HLL 3x5
S5 Front split PNF
S6 Box split PNF
H Incline treadmill walk x15mins @5.5kph
20-21 Oct 2012: Damage control
20: 10mins wood chopping. Intervals - heavy bag 3min/1min x3, circuit 1min ground & pound, 1min KB swing @20kg, 1min sandbag carry @20kg, x2
21: 3 miles bike. 10mins wood chopping. 2 mile walk with firewood carry.
21: 3 miles bike. 10mins wood chopping. 2 mile walk with firewood carry.
19 Oct 2012: DC Wk5 A2
7 miles bike
1000 ABW
A Decline smith press 50x12+4+3=19RP
S1 Pec flye @10's
B Galileo o/h press 10x8+5+3=16RP
C Bar pushdown 60x8+5+4=17RP
D Seated lateral 12.5'sx16
S2 Delt/tri
E Neutral chin 7.5x8+3+2=13RP
F DB row 40x10+5+3=18RP
G Harris row 60x20
S3 Lat
H Cuban's 12.5'sx3x4
S4 Front split
S5 Box split
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF
1000 ABW
A Decline smith press 50x12+4+3=19RP
S1 Pec flye @10's
B Galileo o/h press 10x8+5+3=16RP
C Bar pushdown 60x8+5+4=17RP
D Seated lateral 12.5'sx16
S2 Delt/tri
E Neutral chin 7.5x8+3+2=13RP
F DB row 40x10+5+3=18RP
G Harris row 60x20
S3 Lat
H Cuban's 12.5'sx3x4
S4 Front split
S5 Box split
S5 Lat
F Cuban rotation 7.5'sx3x8
S6 Front split PNF
S7 Box split PNF
Thursday, 18 October 2012
Wednesday, 17 October 2012
17 Oct 2012: DC Wk5 B1 + Bball + Gymnastics
7 miles bike
0915 ABW
A EZ curl 22.5x8+4+3=15RP
B Alt DB hammer curl 15'sx11
C Spider curl 7'sx13
S1 Bicep
D Hammer calf press 130x14
S2 Calf press @130
E Polaris leg curl 55x8+5+4=17RP
S3 Hamstring
F Hammer leg press 320x6, 260x12
S4 Quad
G HLL 2x6+3+3=12RP
S5 Side split PNF
S6 Box split PNF
1500: 1hr bball
1900: 1hr gymnastics
0915 ABW
A EZ curl 22.5x8+4+3=15RP
B Alt DB hammer curl 15'sx11
C Spider curl 7'sx13
S1 Bicep
D Hammer calf press 130x14
S2 Calf press @130
E Polaris leg curl 55x8+5+4=17RP
S3 Hamstring
F Hammer leg press 320x6, 260x12
S4 Quad
G HLL 2x6+3+3=12RP
S5 Side split PNF
S6 Box split PNF
1500: 1hr bball
1900: 1hr gymnastics
Tuesday, 16 October 2012
16 Oct 2012: DC Wk5 A1
7 miles bike
1100 ABW
A DB inc bench 30'sx12+3+3=18RP (+4)
S1 Pec flye @10's
B Muscle clean & press 55x4+1+1=6TP (+5kg)
C CGBP 55x10+5+5=20RP (+5kg)
D Seated laterals 10'sx20 (+4)
S2 Delt
E Pull-up 7.5x7+3+3= 13RP (+2.5kg)
F BB row 60x8+4+3=15RP (+5kg)
G Harris row 55x20 (+5kg)
S3 Lat
H Cubans 10'sx3x10
S4 Front split
S5 Box split
1800 Home
Rushfit agility workout
1100 ABW
A DB inc bench 30'sx12+3+3=18RP (+4)
S1 Pec flye @10's
B Muscle clean & press 55x4+1+1=6TP (+5kg)
C CGBP 55x10+5+5=20RP (+5kg)
D Seated laterals 10'sx20 (+4)
S2 Delt
E Pull-up 7.5x7+3+3= 13RP (+2.5kg)
F BB row 60x8+4+3=15RP (+5kg)
G Harris row 55x20 (+5kg)
S3 Lat
H Cubans 10'sx3x10
S4 Front split
S5 Box split
1800 Home
Rushfit agility workout
Sunday, 14 October 2012
13-15 Oct 2012: Damage control
13: Rest. Back tweaked Fri.
14: Heavy bag intervals, Rushfit "The Fight" conditioning
15: Some static work
14: Heavy bag intervals, Rushfit "The Fight" conditioning
15: Some static work
Friday, 12 October 2012
12 Oct 2012: DC Wk4 B3 & MMA
7 miles bike
0800 ABW: 1hr MMA (mostly technique, no finisher)
1400 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 7'sx
S1 Bicep
D Calf press 130x15
S2 Calf @130
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 10'sx3x10
S5 Front split PNF
S6 Box split PNF
0800 ABW: 1hr MMA (mostly technique, no finisher)
1400 ABW
A DB curl 12.5'sx8+4+3=15RP
B Rev EZ curl 10x7
C Spider curl 7'sx
S1 Bicep
D Calf press 130x15
S2 Calf @130
E RDL 120x5, 80x12
S3 Hamstring
F Leg extn 60x10+5+5=20RP
S4 Quad
G Cuban rotation 10'sx3x10
S5 Front split PNF
S6 Box split PNF
Tuesday, 9 October 2012
10 Oct 2012: DC Wk4 A3
7 miles bike
0900 ABW
A Chest press 80x7+4+3=14RP
S1 Pec flye @10's
B Military press 55x5+2+1=8RP
C Seated lateral raise 10'sx16
S2 Delt
D DB extn vs miniband 10'sx6+4+3=13RP
E Chinup 7.5x6+4+3=13RP
F Rev grip BB row 60x6+4+3=13RP
G Harris row 50x20 (different machine)
S3 Lat
H Cuban rotation 10'sx3x9
S4 Side split PNF
S5 Box split PNF
1500: 60mins basketball
1900: 60mins gymnastics
0900 ABW
A Chest press 80x7+4+3=14RP
S1 Pec flye @10's
B Military press 55x5+2+1=8RP
C Seated lateral raise 10'sx16
S2 Delt
D DB extn vs miniband 10'sx6+4+3=13RP
E Chinup 7.5x6+4+3=13RP
F Rev grip BB row 60x6+4+3=13RP
G Harris row 50x20 (different machine)
S3 Lat
H Cuban rotation 10'sx3x9
S4 Side split PNF
S5 Box split PNF
1500: 60mins basketball
1900: 60mins gymnastics
09 Oct 2012: Static
7 miles bike
1030 ABW
A1 Handstand
A2 Planche x 6 sets
A3 Ring L-sit x 6 sets
A4 Ring FL to BL x 6 sets
A5 QDR 3x10s/side
B Incline treadmill increasing gradient x20mins @5.5kph
C KB snatch/windmill/TGU combo 20x3/side
1030 ABW
A1 Handstand
A2 Planche x 6 sets
A3 Ring L-sit x 6 sets
A4 Ring FL to BL x 6 sets
A5 QDR 3x10s/side
B Incline treadmill increasing gradient x20mins @5.5kph
C KB snatch/windmill/TGU combo 20x3/side
Sunday, 7 October 2012
08 Oct 2012: DC Wk4 B2
7 miles bike
1030 ABW
A EZ preacher curl 17.5x8+4+2=14RP
B Dante curl 6.25x9/side
C Spider curl 6'sx20
S1 Bicep
D Calf press 120x15
S2 Calf @120
E 45 degree raise vs band x6+4+3=13RP
S3 Hamstring
F1 1/4 squat 110x4, 85x12
S4 Quad
F2 Cuban rotation 10'sx3x8
G HLL x7+3+3=13RP
S5 Front split PNF
S6 Box split PNF
1030 ABW
A EZ preacher curl 17.5x8+4+2=14RP
B Dante curl 6.25x9/side
C Spider curl 6'sx20
S1 Bicep
D Calf press 120x15
S2 Calf @120
E 45 degree raise vs band x6+4+3=13RP
S3 Hamstring
F1 1/4 squat 110x4, 85x12
S4 Quad
F2 Cuban rotation 10'sx3x8
G HLL x7+3+3=13RP
S5 Front split PNF
S6 Box split PNF
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