Thread: Training Notes
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Old 05-28-2010, 09:33 AM   #22
Brendan Coad
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Join Date: Apr 2010
Posts: 28
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Outlining the steady state cycle I'll be following for the next 6 weeks. I'll just be logging my sleep and notes on feelings/ diet if anything is out of the ordinary each day. So unless anything is written in as a note the workout will be performed as written here

MONDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ring Dips X5 4021
Roundhouse Kicks 5555
Pullups +11 lbs X5 4121

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Cuban Press 11 lbs X10
Rice circles X50/direction

Passive LB Stretches


TUESDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
Bridge Wall WalksX5
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine
Ido Squat Routine

6 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ab WheelX5 (feet 6 inches behind stairline)
Headstand Leg LiftX5 2121

2 Rounds
Wrist PushupsX10
Bridge Wall WalkX5

Rice circles X50/direction
Passive LB Stretches


WEDNESDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
F/B/S Leg Raises 12X3

Passive LB Stretches


THURSDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ring Dips X5 4021
Roundhouse Kicks 5555
Pullups +11 lbs X5 4121

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Cuban Press 11 lbs X10
Rice circles X50/direction

Passive LB Stretches

FRIDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
Bridge Wall WalksX5
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine
Ido Squat Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ab WheelX5 (feet 6 inches behind stairline)
Headstand Leg LiftX5 2121

2 Rounds
Wrist PushupsX10
Bridge Wall WalksX5

Rice circles X50/direction
Passive LB Stretches


SATURDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
FBS Leg RaiseX12

Passive LB Stretches


SUNDAY

Rest
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