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

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

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

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

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

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

27th-28th June 2010

27th
Rest

28th
4 miles bike

11:15 (ABW)
A1 Band shoulder routine
B1 Back lever (tuck) x6x5s
C1 XR Bulgarian pullup 3x4
C2 HeSPU w/legs bent & feet against wall 3x3
D1 Deck SLS 3x4/side
D2 HLL 3x4
S1 Front split PNF x3/side

18:15 (PCC)
1hr ballroom dancing

25th-26th June 2010

82.3kg/181lb/12st 13


25th
4 miles bike

26th
11:00 (Park)
1hr capoeira

18:15 (Home)
A Shoulder ROM routine x 1 set
B1 XR inverted curl 3x3
B2 XR dip 3x3
C1 Shrimp-I 20x3x3/side
C2 Straddle v-sit 3x5

23rd-24th June 2010

82.9kg/182lb/13st

23rd
4 miles bike

20:00 (CCC)
2hrs capoeira

24th
12:00 (ABW)
A Band scapula routine x 1 set
B1 Ring Bulgarian chin x4x3
B2 Deck SLS x3x4
B3 HLL x4x3
C HeSPU w/legs bent against wall x3,3,3,2,2
S Box split PNF x3

Restoration: chiropractic/ART

19th-22nd June 2010

19th-21st
Lifting and carrying, general house work.... surprisingly tiring!

22nd
11:00 (ABW)
A Dynamic warmup (FB) 2x10
B QDR static 3x10s/side
C1 Ring PPP+ 3x3
C2 Ring Bulgarian row 5x5
D1 Ring dip 4x3
D2 P-bar L-sit x5 max hold
E Harop curl 3x3
S Front split PNF x3/side

Restoration: chiropractic

18th June 2010: Plyo + strength = takes too long!

83.1kg/183lb/13st 1

4 miles bike

10:00 (ABW)

A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
H1 Ring Bulgarian pullup x3x3
H2 Deck SLS x5x3
H3 HLR x3x3
H4 HeSPU w/legs bent against wall x3x3

Restoration: foam rolling

16th-17th June 2010: The man-crush continues....

16th
4 miles (new!) bike

11:00 (ABW)
A Dynamic warmup (lower) x2x10
B Band scapular routine x1x10
C1 Ring PP pushup x5x5
C2 Ring Bulgarian row x5x5
D1 Ring dip 3x3
D2 L-sit raise x10, L-sit static x4xmax hold
E QDR static hold x3x10s/side
S PNF box split x2 sets

20:00 (CCC)
Foam roll lower
2hrs capoeira

17th
Rest day
Restoration: chiropractic

12th-15th June 2010

12th
4 miles bike

13th
Rest

14th
15:00 (Home)
A Clubbell warmup
B1 Deck SLS x4x3/side
B2 Pullup w/L-sit x4x5
B3 HeSPU against wall w/legs bent x4x3

Restoration: lower body foam rolling

15th
11:15 (ABW)
A Dynamic warmup (whole body) x2x10
B Donkey jump x4x30
C 1-2-3 jump x4x4/leg
D Rhythmic 1/4 squat jump x4x8
E Bound x4x6
F Low box depth jump x4x5
G 20yd sprint x4
F Low squat ankle jump x2x20
S1 PNF front split x3 sets
S2 Calf x30s/side

Restoration: chiropractic

10th-11th June 2010: Birthday workout

10th
4 miles bike

09:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D CSF x3x90s/60s rest
E CSF x3x75s/45s rest
F CSF x3x60s/30s rest
G Handstands x length of hall x2

11th
11:00 (Home)
A Clubbell warmup
B1 Ring PP pushup x4x5
B2 Ring Bulgarian row x4x5
B3 Shrimp-I 10x3x5/side
C Pike compressions x6x10s
D Shoulder ROM and Stabilization routine x 1 set

7th-9th June 2010

7th
4 miles bike

11:30 (ABW)
A Band scapular routine
B1 Deck SLS x3x3/side
B2 Pullup w/L-sit x3x5
*Aborted rest of workout due to weekend fatigue

20:00 90mins gymnastics

8th
Recovery day - no training
Recovery means: chiropractic & hot bath

9th
4 miles bike

11:15 (ABW)
A Dynamic stretching (full body)
B PNF Front-box-side splits x3 sets each movement

20:00 2hrs capoeira

3rd-6th June 2010: Cracked it!

3rd
4 miles bike

10:30 (ABW)
A1 Ring PP pushup x3x5
A2 Ring Bulgarian row x6,6,5
B1 Shrimp-I 7.5x3x5/side
B2 Straddle compressions x6x10s
B3 Hip flexor stretch x15s/side
C Aerial cartwheel x many [PR]
S1 Front splits x45s/side
D KB swing (fast) 40x16
S2 Adductor x45s/side

4th
4 miles bike

5th-6th
2 days of capoeira workshops

2nd June 2010

4 miles bike

10:15 (ABW)
A Band scapular routine x 1 set
B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D Rotations into low bridge x2x5
E1 QDR rotational pushup x3x10
E2 High bridge holds x3x20s
F Half au cortado x3x10
G Role random practice 3x120s w/60s rest
H Handstands x many

20:00 2hrs capoeira

31st May-1st June 2010

31st
1hr capoeira

1st
12:30 (Home)
A Band scapular routine x 1 set
B1 Pullup in L-position x3x4
B2 Pistol (wall assistance) x3x3/side
C1 HeSPU w/legs bent against wall x3x3
C2 Lateral bounds x3x6
D Pike compression x3x10s

29th-30th May 2010

29th
4 miles bike

30th
4 miles bike

20:00 (Home)
A Clubbell warmup x 1 set
B1 Ring Bulgarian pushup w/feet elevated x3x6
B2 Ring Bulgarian row w/feet elevated x3x5
C1 Shrimp-I w/5kg x3x5/side
C2 Straddle compression x6x10s
C3 Hip flexor stretch x3x15s/side
D Double KB swing 24'sx10

27th-28th May 2010

27th
21:00 (Home)
A Shoulder ROM and Stabilization routine x 1 set

B Ido's Squat Clinic Routine x 1 set
C Wrist warmup x 1 set
D QDR static holds x3x10s/side
E1 Role into rotations into low bridge x3x4
E2 Rotations into low bridge into QDR rotational pushup x3x6
F NDA lateral pushup (2 hands) x2x20

28th
4 miles bike

10:45 (ABW)
A Band scapula routine
B1 Pullup w/feet elevated x3x3
B2 Band-assisted pistol (full-ROM) x3x3
C1 Single-leg box jump x3x5/side
C2 HeSPU (feet on box) x8,10 (against wall, legs bent) x1,2
D Pike compression x5x10s
E Kipup (w/hands) x3 (w/o hands) x3
F 45 degree back raise 15x15
S Calf x45s/side