1000 ABW
A Row 5x300m w/120s rest
B Incline treadmill walk (pyramid) x20 mins
1900: 1hr gymnastics
MWOD: Double ball thoracic smash, feet roll
Wednesday, 31 July 2013
Tuesday, 30 July 2013
30 Jul 2013: Conditioning
7 miles bike
0940 ABW
A KB cardio 10ex 12x12/ex
B1 HLL 3x5
B2 QDR / B3 FL x6 sets
S1 SS/BS/PS PNF
S2 Super bully
S3 BB IR smash
S4 BB calf smash
Monday, 29 July 2013
29 Jul 2013: Strength A
7 miles bike
0930 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Dip 8,7,7
B2 Pistol 3x5 (right only)
B3 Row tuck 3x5
C1 Flye 3x5
C2 Bent lateral 8'sx12,10
C3 DB curl 7'sx20,15
MWOD: FS/BS/PS
26 Jul 2013: Strength B
7 miles bike
1300 ABW
A1 IC @7 / FL x6 sets
B1 RDL 85x3x10
B2 HeSPU 6,6,5
B3 OAC 3x3/s
C1 PT-VO 8'sx2x10
C2 Cubans 9'sx2x12
C3 Pushdown 2 sets
Thursday, 25 July 2013
25 Jul 2013: Skill
7 miles bike
1015 ABW
A1 Candlestick lever 3x5
A2 SAEL / A3 BL / A4 Straddle sit x6 sets
B1 Wrist curl 10x2x10
B2 Rev wrist curl barx2x10
C Bicep/tricep blood flow work
S1 Shoulder extension
S2 Shoulder IR
Tuesday, 23 July 2013
23 Jul 2013: Cardio
7 miles bike
1130 ABW
A KB cardio 10ex 12x11/ex/side
B1 HLL 3x5
B2 QDR (right side) / B3 FL x6 sets
S SS/BS/PS PNF
Monday, 22 July 2013
22 Jul 2013: Strength A
7 miles bike
1015 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Pistol 3x5/s
B2 Dip 7,7,6
B3 Row tuck 3x5
C1 Flye 3x6
C2 Bent lateral 5'sx2x12
C3 DB curl x2 sets
S FS/BS/PS PNF
18 Jul 2013: Strength B
7 miles bike
1030 ABW
A1 HS / A2 IC @7 / A3 FL x6 sets
B1 RDL 80x2x10
B2 HeSPU x3 - no strength! Nished.
B3 OAC 3x3/side
C1 PT-VO 8'sx2x8
C2 Cubans 9'sx2x10
C3 Pushdown 2 sets
Tuesday, 16 July 2013
16 Jul 2013: Strength A
11 miles bike
1100 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Pistol 3x5/s
B2 Dip 3x6
B3 Ring row tuck 3x5
C1 Ring flye 6,5,5
C2 YTWL 2'sx5/per ex
S FS/BS/PS PNF
Monday, 15 July 2013
15 Jul 2013: HIIT
5 miles bike
1600 Home
30s tyre flips, 30s rest / 30s sledgehammer hits, 30s rest x10 total sets
MWOD: rolling pin calf smash
Wednesday, 3 July 2013
05 Jul 2013: Strength B (5/3/1)
7 miles bike
1000 ABW
A1 HS / A2 IC @7 / A3 FL x6 sets
B1 DL 110x5, 122.5x3, 137.5x3
B2 HeSPU (deficit) 5,5,4
B3 Ring L-sit chin 6,6,6
C1 Planche-V-out 7'sx2x12,10
C2 Cubans 8'sx2x12
C3 Pushdown 25x30,25
S FS/BS/PS PNF
Tuesday, 2 July 2013
02 Jul 2013: Cardio
7 miles bike
A KB cardio routine 10ex 12kgx10/side
B KB swing 40x10x10 in 10mins
A SS/BS/PS PNF
Monday, 1 July 2013
01 July 2013: Strength A
7 miles bike
0940 ABW
A1 Planche / A2 IC @8/7 x6 sets
B1 Pistol 3x5/side
B2 Ring dip 7,7,6
B3 Ring row tuck 3x5
C1 DB cross raise 8'sx2x12
C2 Ys 3'sx2x12
C3 EZ curl +10x20,15
S FS/BS/PS PNF
Thursday, 27 June 2013
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
Wednesday, 26 June 2013
Tuesday, 25 June 2013
25 Jun 2013: Cardio
7 miles bike
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
Sunday, 23 June 2013
Friday, 21 June 2013
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
Thursday, 20 June 2013
Tuesday, 18 June 2013
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
Monday, 17 June 2013
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
Friday, 14 June 2013
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
Thursday, 13 June 2013
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
Wednesday, 12 June 2013
12 Jun 2013: Sport
1500: 1hr basketball (last game for some time.... 👎)
1900: 1hr gymnastique (no tumbling for some time.... 👎)
Tuesday, 11 June 2013
11 Jun 2013
1.5 miles bike
1.5 miles walk
MWOD: double YTU ball thoracic smash, single YTU ball rear delt & scap smash
Monday, 10 June 2013
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
Thursday, 6 June 2013
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
Thursday, 30 May 2013
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
Tuesday, 28 May 2013
Friday, 24 May 2013
24 May 2013: Strength B
4 mile walk
A1 DL 90x5, 97.5x5, 105x7
A2 HeSPU 3x6
A3 Ring L-chin 3x5
B1 MP 40x15
B2 N-chin x12
Tuesday, 21 May 2013
Monday, 20 May 2013
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
Sunday, 19 May 2013
Friday, 17 May 2013
Thursday, 16 May 2013
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
Monday, 13 May 2013
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
Sunday, 12 May 2013
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
Thursday, 9 May 2013
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
Tuesday, 7 May 2013
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
Friday, 3 May 2013
Thursday, 2 May 2013
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
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
Tuesday, 30 April 2013
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
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
Sunday, 28 April 2013
Saturday, 27 April 2013
Friday, 26 April 2013
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
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
Tuesday, 23 April 2013
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]
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]
Monday, 22 April 2013
Saturday, 20 April 2013
Friday, 19 April 2013
Thursday, 18 April 2013
Wednesday, 17 April 2013
17 Apr 2013
1200 Home
For time:
A1 BB Thruster 47x21-15-9
A2 Pull-up 10x21-15-9
30m 41s
3 miles bike
For time:
A1 BB Thruster 47x21-15-9
A2 Pull-up 10x21-15-9
30m 41s
3 miles bike
Tuesday, 16 April 2013
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
1030 ABW
Five rounds for time of:
A1 Row x 500m
A2 Bench 60x15
21m 14s
S FS-BS PNF
Sunday, 14 April 2013
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)
14th: 1200 Home
A1 Deadlift 60x10x10
A2 Push-ups 10x10
12mins 21secs (let HR recover to 60% between sets)
Friday, 12 April 2013
Thursday, 11 April 2013
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
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
Wednesday, 10 April 2013
Tuesday, 9 April 2013
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
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
Monday, 8 April 2013
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
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
Friday, 5 April 2013
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)
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
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
Wednesday, 3 April 2013
03 April 2013: Sport
7 miles bike
1000 ABW:
30mins ex-bike @L10
20mins basketball drills
1500 ABW: 60mins basketball (full-court)
1000 ABW:
30mins ex-bike @L10
20mins basketball drills
1500 ABW: 60mins basketball (full-court)
Tuesday, 2 April 2013
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
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
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
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