22 Jun 16: 2.2 L

2 miles bike

1400 Platinum (9 sets)

A Leg curl 30x3x20

B Leg extn 30x3x20

C Leg press 80x3x20

D Elliptical 30mins

18 Jun 16: 2.1 UH

3 miles bike

1100 Platinum (16 sets)

A1 Pec deck 35x3x15

A2 Single arm KB row 20x10/s, 24x2x10/s

B1 Hammer inc press 30sx3x12

B2 Rev cable flye 5sx3x20 (flex)

C1 Cuban twist 7.5sx12

C2 Rope push down 25x2x20

C3 Prone Y 3sx12

16 Jun 16: 1.3 UV

1100 ABW (18 sets)

A1 Neutral Swiss press 10x3x20

A2 Neutral chin 3x10

B1 Cable side raise 2.5x3x15/s

B2 Single arm side lean pulldown 15x3x10/s

C1 Seated cable curl 10x2x10

C2 Rev hyper 2x10

C3 Kneeling cable crunch 20x2x15

D 20mins elliptical 

14 Jun 16: 1.2 L

2 miles bike

1115 Platinum

A Leg curl 30x15, 50x15, 70x15

B Leg extn 30x15, 50x15, 70x15

C Leg press 80x20, 90x20, 100x20

D Elliptical 2x15mins

12 Jun 16: 1.1 UH

1400 Platinum (16 sets)

A1 Cable flye 10sx3x15

A2 Reverse cable flye 5sx3x20

B1 Chest press 61.4x3x15

B2 Neutral Exigo row 20x3x10

C1 Facepull 15x2x12

C2 Rope pushdown 25x2x15

*Training with ruined joints

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 

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