Wednesday, 21 August 2013
Tuesday, 20 August 2013
20 Aug 2013: Shoulders, Traps, Abs II
7 miles bike
0830 ABW
Week 2: 30s
A Front raise 6s
B Side raise 8s
C Bent lateral 5s
D Facepull 25
E BB shrug 70
F Reverse EZ curl +10
G Leg raise
(Included extreme stretching of shoulders, forearms)
19 Aug 2013: Back, Triceps, Calves II
7 miles bike
0930 ABW
Week 2: 30s
A Chins
B Wide-grip pulldowns 38.75
C Cable row 41.25
D DB extension 10's
E CG BB push-up
F DB curl 8's
G Calf press 130
(Included extreme stretching of lats, biceps, calves)
Friday, 16 August 2013
16 Aug 2013: Chest, Biceps, Abs I
7 miles bike
1000 ABW
Week 1: 30s (tester)
A Machine press vs minibands 7
B Incline machine press 28
C Machine flye 30,40,45
D EZ curl +12.5,+15,+15
E Spider curl 5's
F Pushdowns 40,45,45
G Pulldowns abs 21.25,28.75,28.75
(Included extreme stretching of pecs, biceps)
Thursday, 15 August 2013
15 Aug 2013: Legs & lower back
7 miles bike
1000 ABW
Week 1: 30s (tester)
A Leg press 120,140,160
B Leg extn 35,42,49
C RDL 60,70,80
D Leg curl 21
E 45 degree back raise 10,18,19
F Calf press 110,120,120
S FS/BS/PS
(Included extreme stretching of quads, hams, calves)
Wednesday, 14 August 2013
14 Aug 2013: Conditioning
7 miles bike
0900 ABW
A Row 5x300m @L7 recover to 112bpm
B Incline treadmill walk @3.6mph
Tuesday, 13 August 2013
13 Aug 2013: Shoulders/traps/abs
7 miles bike
1000 ABW
Week 1: 30s (tester)
A Front raise 7s,7s,6s
B Side raise 8s
C Bent lateral 5s
D Facepull vs miniband
E BB shrug 60,70,70
F Leg raise
G Reverse EZ curl +10
(Included extreme stretching of shoulders, forearms)
Monday, 12 August 2013
12 Aug 2013: ETT Back/triceps/calves
1st day of 4 weeks' Extended Tension Training - to rest my joints and get SWOLZ.
7 miles bike
0930 ABW
Week 1: 30s (tester)
A Chins
B Wide-grip pulldowns 33.75, 38.75, 38.75
C Cable row 38.75
D DB extension 10's
E CG BB push-up
F DB curl 8's
G Calf press 80, 90, 110
(Included extreme stretching of lats, biceps, calves)
Sunday, 11 August 2013
11 Aug 2013: Conditioning
3 miles bike
1600 Home
Tyre flip / sled drag / medball slam medley x6 rounds
Thursday, 8 August 2013
09 Aug 2013: Strength B
7 miles bike
1000 ABW
A1 IC @8 / A2 FL x6 sets
B1 RDL 95x2x10
B2 HeSPU 3x5
B3 OAC 3x3/side
C1 PT-VO 8'sx2x10
C2 Cubans 9'sx2x9
C3 Pushdowns 2x20
S FS/BS/PS
08 Aug 2013: Skill
7 miles bike
1000 ABW
A1 Candlestick 3x3
A2 QDR / A3 BL / A4 Straddle sit x6 sets
S1 Super couch x2 positions x2mins/side
S2 Band rack
S3 Super bully
S4 Russian hang
Wednesday, 7 August 2013
07 Aug 2013: Gymnastics
1345 ABW
A Rowing intervals 5x300m, recovery to 112bpm
B Incline treadmill walk 20mins @3.5mph
1900: 1hr gymnastics
Tuesday, 6 August 2013
06 Aug 2013: Conditioning
7 miles bike
0930 ABW
A KB cardio 10ex 16x8/ex/s
B1 IC @10 / B2 Ring Planche x6 sets
C1 HLL 3x5
C2 QDR / C3 FL x6 sets
S SS/BS/PS PNF
MWOD: double ball thoracic smash, glute smash & stretch
Sunday, 4 August 2013
04 Aug 2013: Strength A
1600 Home
A1 Ring dip 3x8
A2 Row tuck 3x5
A3 Pistol 3x6 (right only)
B1 Indian club o/h raise 4'sx2x12
B2 Indian club bent lateral 4'sx2x10
B3 Indian club curl x2 sets
C Indian club wrist strengthening x3 sets
Friday, 2 August 2013
02 Aug 2013: Strength B
10 miles bike
1000 ABW
A1 IC @8 / A2 FL x6 sets
B1 RDL 90x2x10
B2 HeSPU 3,5,3 (where has my strength gone on this? Need to rest wrist soon)
B3 OAC 3x3/side
B4 MU prep
C1 PT-VO 8'sx2x10
C2 Cubans 9'sx2x8
C3 Pushdowns 2x30
S FS/BS/PS
Thursday, 1 August 2013
01 Aug 2013: Skill
7 miles bike
0900 ABW
A1 Candlestick 3x3
A2 QDR / A3 BL / A4 Straddle sit x6 sets
B1 Wrist curl +12.5x2x10
B2 Rev wrist curl +2.5x2x8
B3 Shoulder blood flow
S Super couch x2 positions x2mins/side
Wednesday, 31 July 2013
31 Jul 2013: Gymnastics
7 miles bike
1000 ABW
A Row 5x300m w/120s rest
B Incline treadmill walk (pyramid) x20 mins
1900: 1hr gymnastics
MWOD: Double ball thoracic smash, feet roll
Tuesday, 30 July 2013
30 Jul 2013: Conditioning
7 miles bike
0940 ABW
A KB cardio 10ex 12x12/ex
B1 HLL 3x5
B2 QDR / B3 FL x6 sets
S1 SS/BS/PS PNF
S2 Super bully
S3 BB IR smash
S4 BB calf smash
Monday, 29 July 2013
29 Jul 2013: Strength A
7 miles bike
0930 ABW
A1 Planche / A2 IC @7 x6 sets
B1 Dip 8,7,7
B2 Pistol 3x5 (right only)
B3 Row tuck 3x5
C1 Flye 3x5
C2 Bent lateral 8'sx12,10
C3 DB curl 7'sx20,15
MWOD: FS/BS/PS
26 Jul 2013: Strength B
7 miles bike
1300 ABW
A1 IC @7 / FL x6 sets
B1 RDL 85x3x10
B2 HeSPU 6,6,5
B3 OAC 3x3/s
C1 PT-VO 8'sx2x10
C2 Cubans 9'sx2x12
C3 Pushdown 2 sets
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