28 Mar 2013: Upper vertical

3 miles bike

1230 Home
A1 HS x3 sets
A2 HeSPU 4,5,5
A3 Chins 10,10,10

27 Mar 2013: Sport

7 miles bike

0930: 30mins basketball shooting
1500: 60mins basketball game

26 March 2013: Lower

7 miles bike

0830 ABW
A1 IC @17 x 6 sets
A2 RDL 120x5 (terminated after 1 set)
A3 Pistol 4,3,3/side
A4 HLL + iso 3x5
B1 45 degree raise vs band 2x10
B2 Side lunge 10x2x12
C 15mins basketball shooting

25 March 2013: Upper horizontal

7 miles bike

1020 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x7+4+3=14
B1 Inc DB press 25'sx20,17
B2 Ring row 2x15
C BB complex 7ex 30x4x4
D Ankle strengthening

21 March 2013: Upper vertical

7 miles bike

1120 ABW
A1 HS x3
A2 HeSPU 5,4,4
A3 Ring chin L-sit 3x3
B1 Neutral chin 10,8
B2 Shoulder press 28x2x20
C1 DB curl 9'sx15
C2 DB shrug 37.5'sx20
C3 Pushdown 35x25

20 Mar 2013: Basketball

7 miles bike

1500: 1hr Basketball

19 Mar 2013: Lower

7 miles bike

1120 ABW
A1 Deadlift 125x3x3
A2 Pistol 3x3/side
A3 HLL W/static 3x5
B1 45 degree raise 20x12,10
B2 Side lunge 2x16
C KB complex 6ex 20x4x4

18 Mar 2013: Upper horizontal

7 miles bike

1420 ABW
A1 Planche 6 sets
A2 Chest press vs bands 21x6+4+3=13
B1 DB bench 27.5'sx12,12,9
B2 Ring row 15,12,10
C BB complex, 7ex 30x3x6
S Pec flye

15 Mar 2013: Basketball

7 miles bike

1300: 80mins 3v3 basketball

14 Mar 2013: Upper vertical

1300 Home
A1 HeSPU 3x4
A2 Chin 3x8
B1 Rope pulldown punchbagx2x20
B2 Mace press 4'sx2x20
C Battle rope / sledgehammer intervals, 30s/30s x 6 total rounds

11.5km bike

13 Mar 2013: Rest

7 miles bike

12 Mar 2013: Lower

1000 ABW
A1 RDL 110x5, 120x5,5
A2 Pistol 3x3/side
A3 HLL 3x5
B1 45 degree back raise 20x2x10
B2 Side lunge 2x14
C KB complex (4ex) 24x4x5

11 Mar 2013: Upper horizontal

7 miles bike

1030 ABW
A1 Planche x 6 sets
A2 Chest press vs bands 14x12+5+3=20
B1 Inc DB press 25'sx3x12
B2 Ring row 3x12
C BB complex 30x3x5

10 Mar 2013: Damage control

1400 Home

10x10 swings in 10mins w/24kg

08 Mar 2013: Upper (vertical)

7 miles bike

ABW
A1 HeSPU 3x4
A2 Neutral chin 3x8
B1 Shoulder press 21x2x20
B2 Pulldown 38.75x2x20
C1 DB curl 8'sx20,15
C2 DB shrug 35'sx2x20

07 Mar 2013: Cardio

11 miles bike (4 sessions)

06 Mar 2013: Lower

1015 ABW
A1 Deadlift 120x5,3,3
A2 HLL 3x5 w/pause
B Leg extn 42x2x20
C1 45 degree raise 10x2x15
C2 Side lunge 2x12
S1 Hamstring
S2 Quad

05 Mar 2013: Upper horizontal

1015 ABW
A Chest press vs minibands 14x10+4+3=17
B1 DB inc press 20'sx2x20
B2 Lumberjack row 40x2x15/side
C1 Reverse pushdown 30x2x20
C2 Facepull 25x2x20
S1 Pec flye
D 1 mile run @2% in 12:31

02 Mar 2013: Fight training

1130 Home w/OS

A1 RDL + chains 3x5
A2 Ring dip 3x5
A3 L-sit 3xF
B1 Ring chin 3x5
B2 KB push press 24'sx5,5,6
C Sled drag 48x6 driveway runs

D Tandoori BBQ + choc brownie x failure

01 Mar 2013: Back & biceps

7 miles bike

1030 ABW
A Neutral chin 8+4+3=15
B DB row 40x6+3+3=12/side
C DB shrug 30'sx20
D DB curl 7.5'sx20
E Swiss hammer curl 10x15
F DB wrist curl 10'sx10+5+3=18
S1 Lat
S2 Bicep