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

27 Nov 2012: Upper VHV

7 miles bike

0900 ABW
A1 HS / A2 Iron cross 15x6x10s
B1 Bench vs bands 40x5x3
B2 OAPU 5x5/side
B3 Archer chin 5x3/side
C1 Ring flye 5x10
C2 Ring row 5x10
C3 Cubans 12.5'sx5x3
S1 SS / S2 PS / S3 BS

26 Nov 2012: Lower VHV

7 miles bike

1030 ABW
A1 FL-BL x6
A2 Hang clean 65x5x5
B1 Hip thrust vs bands 100x5x5
B2 BSS 22.5'sx5x5/side
C1 Leg extn 65x5x10
C2 Alt DB hammer curl 17.5'sx5x10/side
S1 FS / S2 BS / S3 PS

25 Nov 2012: Conditioning Sunday

1730 Home
3 rounds of 5 mins, different exercise per minute. Various BW & KB.

23 Nov 2012: Lower MV

7 miles bike

0800: 1hr BJJ

1300 ABW
A1 Hang clean 65x3x3
A2 Hip thrust vs miniband 100x3x5
A3 BSS 22.5'sx3x5/side
B1 Leg extn 65x3x10
B2 Alt hammer curl 17.5'sx3x10/side

1400: 1hr basketball

22 Nov 2012: Upper Wk3 MV

7 miles bike

1015 ABW
A1 HS / A2 Iron cross 16x6x10s
B1 Bench vs bands 40x4x3
B2 Archer chin 3x3/side
B3 OAPU 3x5/side
C1 Ring flye 3x10
C2 Ring row 3x10
C3 Cubans 12.5'sx3x3
S1 SS PNF / S2 BS PNF / S3 PS

21 Nov 2012: Sport

7 miles bike

1500: 1hr basketball

20 Nov 2012: Misc

7 miles bike

1000 ABW
A1 Landmine 25x3x10
A2 TGU 24x3x3/side
A3 Windmill 24x3x5/side
B1 HLL 3x5
B2 45 degree raise 16x3x10
B3 BB rollout 3x7

19 Nov 2012: Wk3 FB MV

7 miles bike

1030 ABW
A1 Planche / A2 Ring L-sit 6x10s
B1 Box jump 3x5
B2 Pistol 3x5/side
B3 HeSPU 3x5
C1 Chin variations x10,8,8
C2 Military press 40x3x10
C3 Cubans 12.5'sx3x3
S1 FS / S2 BS
D1 Pulldown abs 38.75x15
D2 Pull-through 41.25x15