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
Tuesday, 7 September 2010
Thursday, 2 September 2010
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
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
Tuesday, 31 August 2010
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
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
Friday, 27 August 2010
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
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
Wednesday, 25 August 2010
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
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
Monday, 23 August 2010
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
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
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
Wednesday, 18 August 2010
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
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
Friday, 13 August 2010
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
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
Wednesday, 11 August 2010
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
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
Monday, 9 August 2010
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
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
Friday, 6 August 2010
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
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
Wednesday, 4 August 2010
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
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
Monday, 2 August 2010
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
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
Friday, 23 July 2010
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
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
Thursday, 22 July 2010
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
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
Monday, 19 July 2010
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
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
Wednesday, 7 July 2010
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
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
Monday, 5 July 2010
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
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
Thursday, 1 July 2010
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
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
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