Training Notes - Page 2

Brendan Coad · 05-14-2010, 01:47 PM

5.10.2010

8.5 Hours Sleep

AM
Joint Mobility
F/B/S Leg Raises 12x3
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine
Passive LB Stretches

PM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

5 Bridge Wall Walks
10 Wrist Pushups
Passive LB Stretches

Brendan Coad · 05-14-2010, 01:58 PM

5.11.2010

8 Hours Sleep

AM
Joint Mobility
FBS Leg Raises 12X3

PM
Joint Mobility
FBS Leg Raise X12
Wrist Routine
FBS Leg Raise X12
Ido Shoulder Routine
FBS Leg Raise X12
Ido Scapula Routine
Ido Squat Routine

1 Roundhouse Sequence 5 S/FX3
Wrist Routine
2 Roundhouse Sequence 5 S/FX3
Ido Scapula Routine
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F

Passive LB Stretches

Brendan Coad · 05-14-2010, 01:59 PM

5.12.2010

8 Hours Sleep

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

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

Brendan Coad · 05-14-2010, 02:00 PM

5.13.2010

8 Hours Sleep

AM
Joint Mobility
FBS Leg Raises 12X3

PM
Joint Mobility
FBS Leg Raise X12
Wrist Routine
FBS Leg Raise X12
Ido Shoulder Routine
FBS Leg Raise X12
Ido Scapula Routine
Ido Squat Routine

1 Roundhouse Sequence 5 S/FX3
Wrist Routine
2 Roundhouse Sequence 5 S/FX3
Ido Scapula Routine
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F

Passive LB Stretches

Will be doing this for lower body, not sure how I might fit the sandbag shouldering/squats in but it makes more sense to focus on my flexibility for my handbalancing goals. I want to fit squatting in but we'll see if it can be fit in timewise next week.

Brendan Coad · 05-14-2010, 02:01 PM

5.14.2010

8 Hours Sleep

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

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

Brendan Coad · 05-17-2010, 06:38 PM

5.15.2010

8 Hours Sleep

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

5.16.2010

7 Hours Sleep

tuckups throughout the day

Brendan Coad · 05-17-2010, 06:43 PM

5.17.2010

9 Hours Sleep

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

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever--> 1/2/3 roundhouse 5 Slow/Fast 3 sets each
5 Secs --> 5 Secs X 10 sets --> 9 Sets

A.OAP 2 Reps/Arm
Isometric Splits S/F/F
A.OAP 2 Reps/Arm
Isometric Splits S/F/F
A.OAP 2 Reps/ARm
Isometric Splits S/F/F
Inverted Curl X 3 reps
5 Bridge Wall Walks --> Wrist Pushups X10
Inverted Curl X 3 reps
5 Bridge Wall Walks --> Wrist Pushups X10
Inverted Curl X 3 reps

Passive LB Stretches

Brendan Coad · 05-20-2010, 07:44 PM

5.18.2010

8.5 Hours Sleep

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

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever--> 1/2/3 roundhouse 5 Slow/Fast 3 sets each
5 Secs --> 5 Secs X 10 sets --> 9 Sets

Passive LB Stretches

Brendan Coad · 05-20-2010, 07:45 PM

5.19.2010

9 Hours Sleep

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

PM
Joint Mobility
FBS Leg RaiseX12X3

Passive LB Stretches

Brendan Coad · 05-20-2010, 07:49 PM

5.20.2010

9 Hours Sleep

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

6 Rounds
5 Tuckups
L-Sit Rings 10 Sec

6 Rounds
15 Sec Bodyline Wall Drill
5 Sec Tuck Front Lever
5 Kicks Slow/Fast (3 rounds 1 kick 3 rounds 2 kicks)

3 Sets
6 Headstand Leg Raises --> 6 German Hangs

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Band Cuban PressX8
Rice Grabs 50 reps per hand

Passive LB Stretches