13 May 16: 10.3 UV

1100 Platinum (24 sets)

A1 Neutral machine press 22.7x20, 27.3x15, 31.8x12, 36.4x10

A2 Neutral chin 12,10,10,10

B1 Plate side raise 5sx20,16,15,

B2 Wide neutral pulldown 49x15, 56x12, 63x10, 70x8

C1 LF curl 25x12,11,10, 20x11

C2 One arm pushdown 7x20,25,22,20

D 15mins recumbent bike

09 May 16: 10.2 L

7 miles bike

0930 ABW ( sets)

A Clean pull from hang 90x6x3

B Power snatch from hang 50x6x3

C Snatch grip DL 100x3x3 *tweaked back

*60s rest between sets

D Medball slam 12x10s/50s

08 May 16: 10.1 UH

1015 Anytime, Gosport

A1 Pec flye machine 45x4x14

A2 Reverse pec flye 30x3x20, 22.5x60

B1 Life fitness press 35x15, 42.5x12, 50x10, 57.5x8

B2 Hammer row, elbows high 25sx20, 30sx15, 40sx12, 45sx10

C1 Facepull w/rotation 7.5x4x12

C2 Pushdown vs band 7.5x4x12

05 May 16: 9.3 UV

3 miles bike

1400 Platinum (18 sets)

A1 Pull-up 12,9,

A2 Log press 40x12, 45x9, 50x

B1 Hammer MTS pulldown 45x10,10,10+4+3

B2 Chain side raise 2 small chains x12,10,10+4+4

C1 Bicep plaster DB curl 10sx10,8,21s

C2 Ab wheel 3x10

D Prowler 120x8 trips w/45s rest

03 May 16: 9.2 L

7 miles bike

0930 ABW ( sets)

A Clean pull from hang 80x4x3

B DB snatch from hang 30x4x3

C Back squat (narrow, high bar) 80x4x3

*60s rest between sets

D Alt battle rope / 24kg KB swing 10x10s/50s

01 May 16: 9.1 UH

1400 Platinum (18 sets)

A1 Cable standing flye 15sx3x15

A2 Reverse cable flye 10sx3x10

B1 Hammer MTS incline 25sx20, 30sx15, 40/30/20xF/F/F

B2 Hammer MTS row 40sx10,10,10

C1 Cubans incline 5sx3x12

C2 V-bar pushdown 40x2x20, 50/40/30xF/F/F

D Farmer walk +50sx10 trips w/30s (ish) rest