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

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.

04 Jan 2013: MMA

7 miles bike

0800: 1hr BJJ

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

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

21-23 Dec 2012

21
7 miles bike
1hr BJJ

22
12 miles bike

23
6 miles bike

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

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

17 Dec 2012: Cardio

1000 Parents' house
KB cardio routine @8kg

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

14 Dec 2012: MMA

7 miles bike

0815: 1hr BJJ (technical work)

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

12 Dec 2012: Rest

7 miles bike

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

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

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

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

30 Nov 2012: Boxing

1100 ABW
Heavy bag 5x3min rounds w/1min rest

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

28 Nov 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics