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