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....