02 Sep 14: BoF 3.4

1310 Shrivenham

Prep/mobility

Cardio 1: split jack x22 / squat thrust x12 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-12 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x5 (2%, 11ish kph)

Stretching routine

01 Sep 14: BoF 3.3

1300 Shrivenham

Prep/mobility (4:00)

Cardio: jumping jack x14 / mountain climber x14 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @25lbs

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 20s rest between exercises)

Cardio Strength

Combo #2 10lbsx4x20 w/60s rest

Stretching cycle

31 Aug 14: BoF 3.2

1240 Home

Prep/mob (4:00)

Cardio 1:

Split jack x12 / squat thrust x7 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

12-1 no rest

Cardio 2:

Sprint 30s, walk 30s x5 rounds

Stretch cycle

28 Aug 14: BoF 3.1

0745 Quy

Prep/mobility (4:00)

Cardio: Jumping jacks x14 / mountain climbers x14 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 20s rest between exercises

Cardio Strength:

Combo 1: 7.5sx4x25, 1 min rest

Stretching cycle 

27 Aug 14: BoF 2.4

1920 Quy

Prep/mobility

Cardio 1: split jack x21 / squat thrust x11 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-11 reverse ladder (no rest)

Cardio 2: Treadmill run 45s on / 15s off x4 (2%, 7ish mph)

Stretching routine

26 Aug 14: BoF 2.3

0945 ABW

Prep/mobility

Cardio: jumping jack x12 / mountain climber x12 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 25s rest between exercises)

Cardio Strength

Combo #2 5sx3x20 w/60s rest

Stretching cycle

24 Aug 14: BoF 2.2

3 miles bike

1445 ABW

Prep/mob

Cardio 1:

Split jack x11 / squat thrust x6 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

11-1 no rest

Cardio 3:

Sprint 30s, walk 30s x4 rounds

Stretch cycle

22 Aug 14: BoF 2.1

7 miles bike

0920 ABW

Prep/mobility (3:30)

Cardio: Jumping jacks x12 / mountain climbers x12 (5 rounds, no rest)

Strength:

1-arm row @ 25kg DB

1-arm press @20kg DB

Split squat @2x25kg DBs

Plank x30s

6 rounds, 25s rest between exercises

Cardio Strength:

Combo 1: 20 (BB) x3x25, 1 min rest

1400: 1hr 2v2 basketball

21 Aug 14: BoF 1.4

7 miles bike

1030 ABW

Prep/mobility

Cardio 1: split jack x20 / squat thrust x10 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-10 reverse ladder (no rest) (3:02)

Cardio 2: Treadmill run 45s on / 15s off x3 (2%, 7ish mph)

Stretching routine

19 Aug 14: BoF 1.3

7 miles bike

1015 ABW

Prep/mobility

Cardio: jumping jack x10 / mountain climber x10 (5 rounds, no rest)

Strength: 

A1 Up-row w/external rotation @10s

A2 Plank tricep extn

A3 RDL @60 

A4 Side plank 30s/side

(6 rounds, 30s rest between exercises)

Cardio Strength

Combo #2 5sx2x20 w/60s rest

Stretching cycle

18 Aug 14: BoF 1.2

7 miles bike

0945 ABW

Prep/mob

Cardio 1:

Split jack x10 / squat thrust x5 (5 rounds, no rest)

Cardio Strength

Wideout drop / push-up

10-1 no rest (3m 42)

Cardio 3:

Sprint 30s, walk 30s x3 rounds (elliptical as treadmills out of order)

Stretch cycle

17 Aug 14: BoF 1.1

Implementing 4 weeks of Chad Waterbury's Body of FIRE routine for fat loss. Combined with cinnamon/benzoate-free diet as per doctor prescription.

3 miles bike

1345 Home

A1 Jumping jacks

A2 Mountain climbers

10 reps, 5 rounds no rest

B1 1-arm row @ 24kg KB

B2 1-arm press @20kg KB

B3 Split squat @2x24kg KBs

B4 Plank x30s

6 rounds, 30s rest between exercises

C DB clean & press 10sx2x20, 1 min rest

S Hip-calf-chest-thoracic 

06 Aug 14: Interim III: Upper Vertical

0915 ABW

A1 Machine press 42x5x10

A2 Pull-up medley 5x8

B1 Side lateral 10sx5x10

B2 D-pulldown 36.25x15,15,10,10,10

C1 Bar pushdown 45x3x12

C2 BB curl 15x3x15

05 Aug 14: Interim II: Lower

1420 ABW

A Leg press 180x10x10 in 10mins

B1 45 raise 10x3x15

B2 Rev crunch 3x12

04 Aug 14: Interim I: Upper Horizontal

7 miles bike

0945 ABW

A1 Chest press 70x5x10

A2 Smith bent row 50x10,10, 40x10,10,10

B1 Cable decline press 13.75sx5x15

B2 Face pull 21.25x5x10

C1 Rev grip pushdown 30x3x12

C2 DB curl 7.5sx3x15

(As little rest as possible between sets, nothing to failure)