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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
3 April 2012
3 mins skipping
Band Routines
3 sets of Ring Strength 1. Holds in Adv Tuck
Shoulder stand work
5 x 15s FL (45 degree Body Levers)
5 x 15s Wall HS
5 x 15s German Hang
2 x 10 Wall Extensions
Stretching routine
I'm away camping for the Easter long weekend. I'll probably do my training up there but will only be back to post next Tuesday. Have a good one.
5 April 2012
3 mins skipping
Band Routines
3 Rounds
German Hang + 5 Foot assisted Rows
PL Leans + 5 XR Pushups
45 Degree Body Lever + 5 HLL
Tempo 4 3 4 (Killer)
10 Bridge Wall Walks
Happy Easter to everyone.
10 April 2012
Band Routine
1 x 10 Wrist Pushups on knees
2 x 7 CWW
2 x 5 Pike Press HeS
2 x 10 Straddle Press HeS. 1 set of these were straddle negative presses against a wall.
5 x 30s of HS Wall Runs
1 x 10 Wrist Pushups on knees
Stretching
12 April 2012
3 mins running
Band Routines
4 Rounds
2 CWW
5 HeSPU (1st Round Negatives, then Assisted)
2 CWW
10 Clapping Puchups
2 CWW
20 Dips (Did PB until failure, then on a low bench)
2 x 10 Wrist pushups
No time for stretching, will do a long stretch tonight and over the weekend.
13 April 2012
3 mns skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
3 x 20s Body Lever
3 x 20s German Hangs
1 x 60s HBH/ABH
1 x 60r ABR/HBR
1 x 30s Wall HS
3 Rounds Ring Strength 1
5 x 15s FL, PL Leans, German Hang
2 x 10 Wall Extensions
Stretch
16 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 Rounds
Frog Stand + 5 MU (8 full, 7 negatives)
German Hang + 5 Curl Ups
Body Lever 45 Degrees + 5 HLL
10 Bridge Wall Walks
Stretching routine
17 April 2012
3 min skipping
Band Routines
4 Rounds
2 Back Pulls
1 Cirque (form needs work)
2 Back Pulls
5 FL Rows - Tucked
2 Back Pulls
10 TOPS Pulls - Tucked
Stretching routine
18 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
2 x 30s Wall HS into negative straddle press
3 Rounds
40' Jumping Squats
10 Weighted Lunges (21.25kg)
5 GHR Halves
Stretching routine
21 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 x 15s Body Lever holds
1 x 10 Wrist pushups (knees)
2 x 9 CWW
2 x 5 Pike Press HeS
2 x 10 Straddle Press HeS (10 negatives, 10 on the ground)
3 x 5 Negative HeSPU
1 x 10 Wrist pushups (knees)
Stretch
23 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 x 15s Body Lever holds
2 x Wall HS into straddle press negative
4 Rounds
15' Senders
16 SLS
15' Senders
8 GHR Halves
15' Senders
4 Depth Jumps
2 x 30s Weighted Pike Stretch
24 April 2012
3 mins skipping
Band Routines
3 Rounds of Ring Strength 2
5 x 15s FL (Body Lever hold)
5 x 15s Wall HS
5 x 15s GH
2 x 10 Wall Extensions
26 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
2 x Wall HS into straddle press negative
3 x SLS
3 Rounds:
XR L-sit + 5 Russian Dips
BL (tuck) + 5 Reverse Yewkis (tuck)
FL (tuck) + 5 HLL
10 Bridge Wall Walks
Stretching routine
28 April 2012
Band Routines
4 Rounds
2 L-sit press to TP
5 Negative HeSPU
2 L-sit press to TP
8 Dips
2 L-sit press to TP
20 Swings for swinging dips
30 April 2012
3 mins skipping
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
1 x 60s HBH/ABH
1 x 60r ABR/HBR
2 x Wall HS into straddle press negative
3 x 20s German Hang
3 x 15s Body Lever static
3 Rounds
5 Weighted HeS RLL (1.25kg)
10 Killers (12kg)
5 Curl Ups
Stretching routine
1 May 2012
1 x 10 Wrist pushups (knees)
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (elevated by three mats)
2 x 10 Straddle Press HS (10 negatives, 10 HeS)
8 x 15s Wall HS
1 x 10 Wrist pushups (knees)
3 May 2012
3 mins skipping
Band Routines
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 x 20s German Hang
3 x 15s Body Lever static
4 Rounds
2 FL Pulls
1 Cirque
2 FL Pulls
5 Pullups
2 FL Pulls
10 TOPS Pulls (Tuck)
Stretching routine
5 May 2012
Band Routines
3 Rounds of Ring Strength 2
Stretching
This is my last week of training before I go travelling to the Czech Republic for a 4 week break. I'll see what training I can do over their but also looking forward to the break.
7 May 2012
3 mins rowing
Band Routines
60s PB Support
60s OH Hang
30s UH Hang
4 x 15s FX L-Sit
1 x 60s HBH/ABH
1 x 60r ABR/HBR
3 Rounds
Frog Stand + 5 Pullups
BL (Tuck) + 5 HeSPU Negatives
Body Lever 45 Degrees + 5 L-sit lifts (tuck)
10 Bridge Wall Walks
Stretching routine
8 May 2012
3 mins rowing
Ag Walks
Crab Walks
60s OH Hang
4 Rounds
60s Jump Rope (Double unders)
30m Sprints
60s Jump Rope (Double unders)
20m Squat Jumps
60s Jump Rope (Double unders)
10 Depth Jumps
2 x 60s Seated Toe Point Stretch and full stretching routine
10 May 2012
3 Rounds
10 SLS
10 Circular HLL
5 GHR Halves
This will be my last post for around a month as I take some time off to go and travel and enjoy myself until my new job starts.
Have a great time GAvin, we'll all be there when you come back 
Alright, back from 4 weeks of back-packing around Eastern Europe (Czech Rep., Poland and Germany). It was a brilliant trip all up, but now back to reality and geting back on diet and training again.
12 June 2012
1 x 10 Wrist pushups (knees)
2 x 10 CWW
2 x 5 Pike Press HeS
2 x 10 Straddle Press HeS
2.5 mins of HS Wall Runs (I need to build this up)
1 x 10 Wrist pushups (knees)
Stretch
It's been difficult getting back into a workout routine as I have changed jobs and have a few other things going on at the moment. This week is going to be disrupted again, but it should settle down after that.
15 June 2012
4 Rounds
2 CWW
7 HeSPU (Mix of assisted and negatives)
2 CWW
5 Dips
2 CWW
3 PPP FX
Stretching routine
19 June 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
3 Rounds
FX L-sit + 5 Russian Dips
GH + 5 Inverted Chins
Body Lever (45 degrees) + 5 HLL
10 Bridge Wall Walks
Stretching
20 June 2012
3 mins skipping
Band Routines
4 Rounds
2 Back Pulls
1 Cirque
2 Back Pulls
10 FL Pulls (Tucked)
2 Back Pulls
5 Elevated Tucked Rows
Stretching Routine