28 Apr 16: 8.3 UV

7 miles bike

0930 ABW (30 sets)

A1 Neutral chin x10,10,8,8,6

A2 Swiss bar press +30x10,10,8,7,6

B1 One arm pulldown 25x5x10/s

B2 Band side raise 5x15

C1 Cable curl 10x20,15,12,12,12

C2 ICM 5x3

D Medball slam 10s/50sx10

26 Apr 16: 8.2 L

7 miles bike

0900 ABW (24 sets)

A Clean pull from hang 80x8x3

B DB snatch from hang 27.5x8x3

C Back squat (narrow, high bar) 80x8x3

*60s rest between sets

D BB complex 40x4x5 w/60s

24 Apr 16: 8.1 UH

1500 Platinum (30 sets)

A1 DB twist press 20sx5x12

A2 DB bent lateral 10sx5x12

B1 LF press 61.4x15, 68.2x12, 75x10, 81.8x8, 88.6x

B2 Smith row 30x5x10

C1 Facepull 25x5x12

C2 Rope pushdown 25x5x20

D Battle rope 10s/50sx8

14 Apr 16: 7.3 UV

3 miles bike

0930 Platinum (24 sets)

A1 Chinup 10,8,8,8

A2 Log clean and press 40x8,8,8,8

B1 45 rope pulldown 50x4x20

B2 Cable side raise 5x4x15

C1 LF curl 25x4x12

C2 Ab wheel 4x8

D Sled drag forward/back 100x12 trips w/30s

12 Apr 16: 7.2 L

0900 ABW (18 sets)

A Clean pull from hang 80x6x3

B DB snatch from hang 20x2x3, 25x2x3, 27.5x2x3

C Back squat (narrow, high bar) 80x4x3, 90x2x3

*60s rest between sets

D Battle rope 10s/50sx12

E Twist elliptical 10mins @10

10 Apr 16: 7.1 UH

3 miles bike

1130 Platinum (1sets)

A1 Cable bent flye 15sx25, 20sx20,20,20

A2 Cable high rev flye 5sx25, 10sx12,12,12

B1 Hammer dec press 25sx4x12

B2 DB row 35x4x12/s

C1 Band facepull mini x4x15

C2 Dip machine 75x4x15

D Prowler 100x10 trips w/45s rest

07 Apr 16: 6.3 UV

1000 Platinum (18 sets)

A1 Neutral chin 12,10,8

A2 Neutral machine press 22.7x15,15,15

B1 Hammer MTS pulldown rev 40sx3x8

B2 Chain side raise (2 small chains) 12,12,12

C1 EZ chain curl 2 small chains/side 3x10

C2 Ice cream maker 3x4

D Battle rope 10s/50sx10

06 Apr 16: 6.2 L

1100 Platinum (12 sets)

A High pull from hang 70x4x3

B Muscle snatch from hang 45x4x3

C DL 80x3, 110x3, 130x3, 140x3

D 30mins elliptical @17

03 Apr 16: 6.1 UH

3 miles bike

1130 Platinum (16 sets)

A1 Pec deck 42x3x15

A1 Sled reverse flye 20x3x15

B1 Hammer inc press 25sx16, 30sx14, 35sx11+3 -nves 

B2 Exigo row narrow 20x15, 25x12, 30x10

C1 Facepull w/rotation 15x2x15

C2 Rope pushdown w/flex 25x2x20

D Farmer walk 40sx6xdouble trips w/60s rest