Sunday, 31 October 2010
Thursday, 28 October 2010
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)
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)
Monday, 18 October 2010
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
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
Tuesday, 12 October 2010
Monday, 11 October 2010
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
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
Monday, 4 October 2010
4th October 2010
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
Saturday, 2 October 2010
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!
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!
Friday, 1 October 2010
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
A1 XR back lever (flat tuck) x6x5s
A2 XR Bulgarian dip x3x3
A3 Explosive pullup x3x3
B1 VO2 max KB snatch 16x10 sets
Thursday, 30 September 2010
Catch-up post for September
18th
MDA WOW: The 1st WOW
Completed 7 rounds in 12mins.
Followed by week off training bar lots of cycling
25th
MDA WOW: Easy As 1,2,3
Completed 51 rounds in 20mins.
29th
A1 HeSPU w/legs bent + feet against wall x3x3
A2 Wide-grip pullup x3x5
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 cMVO2 test #1 16x(25)
Also implementing mobility WOD daily.
MDA WOW: The 1st WOW
Completed 7 rounds in 12mins.
Followed by week off training bar lots of cycling
25th
MDA WOW: Easy As 1,2,3
Completed 51 rounds in 20mins.
29th
A1 HeSPU w/legs bent + feet against wall x3x3
A2 Wide-grip pullup x3x5
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 cMVO2 test #1 16x(25)
Also implementing mobility WOD daily.
Wednesday, 15 September 2010
8th-15th September 2010
8th
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set
13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set
15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side
A1 PB L-sit x10x3s
A2 KB snatch 32x2x5/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated (slow -ve) x1 set
D1 XR flye x1 set
13th
A1 XR back lever (flat tuck) x6x5s
A2 Shrimp-I w/4kg KB o/h x3x4/side
A3 BB rollout x3x8
A4 Handstand x3x10s
B1 HeSPU w/legs bent + feet against wall x5
B2 Pullup (slow -ve) x1 set
15th
A1 PB L-sit x10x3s
A2 KB snatch x5/side, x1/side
A3 QDR x3x10s/side
B1 Harop curl x3x5
S1 Hamstring x45s/side
C1 XR row w/feet elevated x1 set
C2 XR flye x1 set
S2 Hip flexor x45s/side
Tuesday, 7 September 2010
3rd-7th September 2010
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
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
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
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