25 May 2012: Combo

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 4,3,3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 DB planche-throughs 8'sx3x8

24 May 2012

Walk around the block w/24kg KB, some heavy bag, some mobility work

23 May 2012

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

22 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12.5'sx6x10s
C2 Ring FL 6x10s
S1 Splits PNF
D1 Round-off practice

21 May 2012

7 miles bike

0900 ABW
A1 Hang clean & jerk 60x3x3
A2 HLL 3x5
B1 Pullup 6,5,5
B2 Military press 42.5x8,7,7
C1 BB row 52.5x3x6
C2 DB bench press 25'sx10,8,8
D1 Green band GM x13
S1 Lat 2mins

18 May 2012

7 miles bike

1000 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
C1 Ring FG chin 3x3
C2 HeSPU 4,3,3
D1 Pistol 3x5/side
D2 Ring FL row 3x5
D3 Inverted cross 6'sx3x8
S1 Splits PNF
E1 KB TGU 20x3/side

17 May 2012: Boxing

7 miles bike

0800 ABW w/OS: 1hr boxing

16 May 2012: Sport

7 miles bike

1500: 1hr basketball
1900: 1hr gymnastics

15 May 2012: Statics

7 miles bike

0930 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstand
B2 QDR 3x10s/side
C1 DB cross 12'sx6x10s
C2 Ring FL 6x10s
Attack of the Honey Badger:
S1 Barbell IT band mash
S2 Barbell shoulder mash
S3 Barbell calf mash

14 May 2012: Strength

7 miles bike

0945 ABW
A1 RDL 130x2x5, 100x8
A2 HLL 3x5
B1 Pullup x5,4,4
B2 Military press 40x3x8
C1 BB row 50x3x6
C2 DB bench press 20'sx3x10
D1 Green band GM x12
S1 Lat x2mins
S2 Super couch (hip) x2mins/side
S3 Side ninja x1min/side

Training Routine

"The goal is to keep the goal, the goal" - Dan John

Easier said than done sometimes! A shocking display at gymnastics on Wednesday has led me to re-prioritise (both a combination of fatigue and weakness). I must return to more straight-arm gymnastics work or as it turns out my flicks etc go to hell. I must ditch the unnecessary vanity work as I don't particularly need bigger arms at this point! Also needless to say I need to improve my power:weight and that means bodyfat. So training is targeted towards strength and skill work for gymnastics, with as much extra low-level activity (as much as possible without compromising recovery and performance) to aid the fat loss.

Arms - big enough for now

Mon - Full-body strength training (lower body low-end strength, upper body strength-hypertrophy)

Tue - Gymnastics static skills + kicking practice

Wed - Basketball + Gymnastics

Thu - Boxing and/or sprints

Fri - Gymnastics static skills + low-end bodyweight strength training

Sat/Sun - light mixed activity (KBs, boxing, light running, cycling etc)

Day One of Infection...

First dose today of helminthic therapy....

04 May 2012

7 miles bike

0930 ABW
A1 PB planche / A2 PB L-sit (6x10s)
B1 Handstand / B2 QDR (3x10s)
C1 DB cross 12's / C2 Ring FL (6x10s)
D1 FG ring chin 3x3 / D2 HeSPU 3x3
E1 Ring FL row 3x3 / E2 PPP 3x3
F1 Heavy bag 6x30s/20s

24 Mar 2012

1500 Home
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s/side
B3 FL 6x10s

23 Mar 2012

30mins bike

21 Mar 2012

7 miles bike

1500: 1hr basketball

1900: 1hr gymnastics

Thought of the day...

I'm not often motivated to post comments on forums or do actual "blog posts", but I'm in an 'effed-off kind of mood lately... so I posted some thoughts on the excellent Melissa McEwen's blog.

"I’ve been getting quite fed up recently with some people I otherwise respect (like Wolf) paying lip service to the “evolutionary template” approach favoured by yourself, Lalonde, KGH, Kresser, Jaminet etc but then defending the misguided “paleo re-enactment” of default low-carb, “paleo man didn’t eat it” etc (just listen to Cordain’s latest interview by Jimmy Moore to hear myriad examples of this). Sure there are potentially detrimental chemicals in potatoes (or whatever), but you cannot tell me the same or similar aren’t present in basically every plant we eat – it doesn’t mean we necessarily shouldn’t eat them. Is no-one in paleo saying don’t eat parsnips for example? No but I bet if anyone took a look they’d have their own chemical defences which we could cobble an argument around. I’m also sure I remember you posting about the modern sweet potato having less anti-nutrients than the ancestral yam for example.

 Robb always says a low-carb paleo intervention works best in practice but has he ever actually tried a moderate-carb or high-carb paleo intervention?! If we’re getting away from the macronutrient focus (which I think is a good move) then please let’s do that.

I will bet similar on the MiRNA issue regarding rice which was blogged about fairly recently. This effect is probably in every plant we just haven’t studied every plant yet. Even the vaunted “auto-immune protocol” does nothing for some people, me being one of them. My Crohn’s improved on a paleo diet but now I have developed lupus! Sadly not everything can be fixed by pinning the blame on a dietary “bad guy”."

20 Mar 2012

7 miles bike

ABW 0830
A1 Pistol 3x4/side
A2 RDL 120x3x5
A3 HLL 3x5
B1 Leg extn xRP to F
S1 Splits PNF

19 Mar 2012: Upper

7 miles bike

0830 ABW
A1 Planche 6x10s
A2 L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 DB cross hold 12'sx6x10s
C2 Ring FL 6x10s

1 set to failure:
Pullup/shoulder press/row/chest press/facepull/bar pushdown/EZ curl/Cuban press

S1 Splits PNF

15 Mar 2012

7 miles bike

0900 ABW
A1 PB planche 6x10s
A2 PB L-sit 6x10s
B1 Handstands
B2 QDR 3x10s
C1 Ring FL 6x10s
C2 DB cross hold 12'sx5x10s

1 set to failure:
Chins/shoulder press/rows/chest press/DB curls/bar pushdowns/facepulls/Cuban press

S1 Splits PNF
S2 O/H band