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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
25 September 2012
3 mins skipping
Band Routines
1 x 10 Wrist pushups (on knees)
2 x 10 Cast Wall Walks
2 x 5 Pike Press HeS (elevated, record height)
2 x 10 Straddle Press HeS (10 elevated, 10 wall negatives)
3 Rounds of three rungs Walking HSPU ladder + 1 full HeSPU (Assisted HeSPU, Negatives, HeSPU with leg kick)
1 x 10 Wrist pushups (on knees)
Stretch
27 September 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
2 x 45s Dead Hang
2 x 45s PB Support
4 x 15s FX L-sit
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
5 x Straddle Press Negatives
4 Rounds
5m Senders
5 Box Jumps (record height)
5m Senders
10 Squat Jumps
5m Senders
5 Depth Jumps
Stretching
2 October 2012
Week: 4
3 mins skipping
Band Routines
1 x 60s ABH/HBH
60r ABR/HBR
60s Dead Hang
60s PB Support
5 x Straddle Press Negatives (Wall assisted)
3 Rounds
L-sit + 5 Russian Dips
BL (Adv Tuck) + 5 Neg Yewkis (Adv Tuck)
FL (Adv Tuck) + 5 L-sit Lifts (straddle)
10 Bridge Wall Walks
Stretching
3 October 2012
Week: 4
3 mins skipping
Band Routines
1 x 60s UH Hang
4 Rounds
2 L-sit press to Tuck PL
7 Negative HeSPU
2 L-sit press to Tuck PL
5 Dips
2 L-sit press to Tuck PL
3 Wheels
2 x 10 Wrist pushups (on knees)
Stretching
5 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
5 x Straddle Press Negatives
3 Rounds
5 HeS RLL (+2.5kgs)
10 Killers (+14kgs)
5 Archups (+10kgs)
3 x 15s Straddle l (low) and 1 set of one hand in front
6 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Adv Tuck FL
4 x 15s Adv Tuck BL
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS
1 x 10 Straddle Press HeS
12 Cycles Wall HS
8 October 2012
Week: 5
3 mins skipping
Band Routines
4 Rounds
2 Front Pulls (Straddle and Adv Tuck)
10 TOPs Pulls (Straddle and Adv Tuck)
2 Front Pulls (Straddle and Adv Tuck)
5 Adv Tuck FL Rows
2 Front Pulls (Straddle and Adv Tuck)
1 Cirque
Stretching
9 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Straddle-l low
4 x 15s Adv Tuck BL
3 Rounds
2 MU--Forward Roll--Support--SS--Support--Hanging L--Crank (Adv Tuck)--Reverse Crank (Adv Tuck)
5 x 15s FL (Adv Tuck)
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Stretch
10 October 2012
Started my Tough Mudder training. I have 4 months to get my cardio where I want it. Just easing my body into this running thing.
20 mins running, 2.7km.
11 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
3 Rounds
3 x 15s Adv Tuck BL + 5 L-sit Chins
3 x 15s Frog Stand + 5 HeSPU (kick assisted)
3 x 15s Adv Tuck FL + 5 UH HLL
Stretch
12 October 2012
1 min skipping
12 1 leged deck squats
1 min skipping
8 Box Jumps
1 min skipping
4 Depth Jumps
Stretching
Sunday, 14th October
Hills running day
15 October 2012
I am doing a lower volume, lower intensity week as part of some active recovery. I'll continue to Steady State my static work, but bring it in a bit on my worked sets and soend a bit more time on my stretching.
Week: 6
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Straddle-l low
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
2 Rounds
5 HeS RLL
10 SLS
5 Archups
Stretch
16 October 2012
3 mins skipping
1 x 10 Wrist Pushups
1 x 10 Cast Wall Walks
1 x 5 Pike Press HeS
1 x 10 Straddle Press HeS
3.5 mins HS Wall Runs
Stretching
17 October 2012
25 min run, around 4km.
18 october 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FX L-sit
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
5 Straddle Press Negatives
2 Rounds
2 Cast Wall Walks
7 HeSPU Negatives
2 Cast Wall Walks
5 Swinging Dips
2 Cast Wall Walks
3 XR Pushups/XR Bulgarians
19 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FXStraddle-l low
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
5 Straddle Press Negatives
2 Rounds
2 MU--L-sit to SS--lower to inverted hang, FL, BL
5 x 15s FL
5 x 15s HS
5 x 15s GH
2 x 10 Wall Extensions
Ran on Sunday, hills day. Around 4 to 4.5km.
22 October 2012
Week: 7
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FX L-Sit
5 Straddle Press Negatives
3 Rounds
15s Adv Tuck BL + 5 XR FL Rows (Adv Tuck/Tuck)
15s Adv Frog Stand + 5 XR Bulgarian Pushups
15s Adv Tuck FL + 5 Body Levers
10 Bridge Wall Walks
Stretch
23 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FX Straddle-l low
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
4 Rounds
2 Back Pulls (Adv Tuck/Straddle)
1 Cirque
2 Back Pulls (Adv Tuck/Straddle)
5 TOPs Pulls, 5 Tuck FL Pulls
2 Back Pulls (Adv Tuck/Straddle)
5 Tuck Rows
Stretch
24 October 2012
4.4km run
25 October 2012
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s FX L-sit
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
5 Straddle Press Negatives
3 Rounds
5 Squat Jumps for distance
10 Weighted Overhead Lunges (+25kgs)
5 GHR
Stretch
28 October 2012
20 mins of soft sand running followed by a swim in the sea and then a quick run home (1.5km)
27 October 2012
1 x 10 Cast Wall Walks
1 x 5 HLL
1 x 5 Pike Press HeS (elevated head)
1 x 5 HLL
1 x 10 Straddle Press HeS (elevated head)
1 x 5 HLL
3.5 rounds of walking HSPU ladder, three rungs (elevated pike pushups, negatives, assisted HeSPU, a couple partial range HeSPU)
2 x 10 Wrist pushups (on knees)
29 October 2012
Week: 8
3 mins skipping
60s ABH/HBH
60r ABR/HBR
1 x 60s Dead Hang
1 x 60s PB Support
4 x 15s Straddle-l low
4 x 15s Adv Tuck BL
4 x 15s Adv Tuck FL
5 Straddle Press Negatives (Wall assisted)
4 Rounds
5m Senders
4 Depth Jumps
5m Senders
8 Box Jumps (record height)
5m Senders
12 Squat Jumps
2 x 30s Weighted Pike Stretch and other stretching
30 October 2012
Band Routines
3 Rounds of RS3
5 x 15s FL (Adv Tuck)
5 x 15s Wall HS
5 x 15s GH
2 x 10 Wall Extensions
Stretching
31 October 2012
5km run