30 Apr 2013: Recovery

7 miles bike

1600: 1hr yoga

29 Apr 2013: Lifting

7 miles bike

0915 ABW
A1 Planche / A2 IC @14 x 6 sets
B Front box squat 60x5, 70x5, 80x5, 90x5
C1 Ring flye 3x6 + 1x17
C2 Ring row 3x5 + 1x15
D HR BB complex 6ex 30x4x5
S FS/BS/PS

28 Apr 2013

30min zombie run, 4km

27 Apr 2013

1000 Home
Four rounds:
Box jump x14
Burpee x10
Power clean 65x5
[25m 37s]

3 miles bike

26 Apr 2013

7 miles bike

0915 ABW
A1 Bench press 60x3x10
A2 Neutral chin 3x8
B1 Shoulder press 42x20,15
B2 Cable row 48.75x2x15
C1 Rope pushdown 18.75x15
C2 DB curl 7.5'sx20

25 Apr 2013

7 miles bike

24 Apr 2013

7 miles bike

1500: 1hr basketball (full-court)

23 Apr 2013

7 miles bike

1030 ABW
For time:
800m run (treadmill)
Then 2 rounds of:
50 burpees
40 pull-ups
30 SLS (to bench)
20 KB swings @24kg
10 HeSPU
Then:
800m run (outside)
[52m 34s]

22 Apr 2013

7 miles bike

1015 ABW
3 rounds:
A1 800m run
A2 Wallball 9x50
[29m 59s]

20 Apr 2013

1130 Home
A1 SDHP 20x100
A2 Thruster 20x50
A3 Pull-up x30
[15m 02s]

10 miles bike

19 Apr 2013

3 miles bike

1300 Home
A1 DB hang clean & jerk 30'sx4, 20'sx4x5
A2 Planche x6 sets

18 Apr 2013

7 miles bike

Four rounds for time:
Run 400 meters
50 squats
[16m 34s]

17 Apr 2013

1200 Home
For time:
A1 BB Thruster 47x21-15-9
A2 Pull-up 10x21-15-9
30m 41s

3 miles bike

16 Apr 2013

7 miles bike

1030 ABW
Five rounds for time of:
A1 Row x 500m
A2 Bench 60x15
21m 14s

S FS-BS PNF

13-14 Apr 2013: Damage control

13th: 3 miles bike

14th: 1200 Home
A1 Deadlift 60x10x10
A2 Push-ups 10x10
12mins 21secs (let HR recover to 60% between sets)

12 Apr 2013: HIIT

7 miles bike

1030
Bike HR intervals 20s x8 in 20mins (rec in 14)
S FS/BS/PS

11 Apr 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU X6,5,5
A3 Ring L-sit FG chin x4,4,4
B1 Chins x11,10
B2 Shoulder press 42x20,15
C IC @14 x 3 sets
D BB complex 7ex 30x4x5

10 April 2013: Sport

7 miles bike

1500: 1hr basketball

09 Apr 2013: Lower

7 miles bike

1340 ABW
A1 Front squat 60x3x5
A2 HLL 3x5 w/L-sit
B1 45 degree raise vs band 2x12
B2 Side lunge 10x2x14
S FS/BS/PS

08 April 2013: Upper horizontal

7 miles bike

1030 ABW
A1 Planche / A2 IC @15 x6 sets
B1 Ring flye 3x6
B2 Ring row tuck 3x5
C1 Inc DB bench 25'sx20,15
C2 Facepull 25x2x20
D Bike HR intervals 5x30s@L20 in 14mins

05 April 2013: HIIT

7 miles bike

1030 ABW
40mins basketball shooting practice
HR bike intervals (60% recovery) 30s @L18x5

1400: 1hr basketball (full-court)

04 April 2013: Upper vertical

7 miles bike

1030 ABW
A1 HS
A2 HeSPU 5,5,4
A3 Ring FG L chin 4,3,3
B1 Shoulder press 35x2x20
B2 Chins x8,11
C BB complex 7ex 30x4x5 w/90s rest
S FS/BS/PS PNF

03 April 2013: Sport

7 miles bike

1000 ABW:
30mins ex-bike @L10
20mins basketball drills

1500 ABW: 60mins basketball (full-court)

02 April 2013: Full Body

7 miles bike

1020 ABW
A1 Planche / A2 IC @16 x 6 sets
B1a Jefferson deadlift 100x2x3
B1b Speed DL vs band 100x3x1 (cluster)
B2 Ring flye 3x6
B3 Ring row 3x8
C1 Chest press 35x25, 49x20
C2 Facepull 16.25x15,12
D 15mins basketball shooting