01 Mar 16: 1.2 L

1000 Platinum

A High pull from hang 60x6x3

B Muscle snatch from hang 40x6x3

C Snatch grip DL 80x6x3

D 1 mile run @2%,4.7mph

28 Feb 16: 1.1 UH

4 miles bike

1015 Platinum 

A1 Cable flye 15sx15, 20sx3x15

A2 Rev cable flye 10sx4x12

B1 Hammer inc press 30sx15, 32.5sx12, 35sx8

B2 Single-arm Smith row 5x10,8,8,8

C1 Bar pushdown vs band 25x4x15

C2 Facepull 20x4x15

C3 HLL 3x10

D Prowler push 90x10 lengths w/60s rest

25 Feb 16: DC 4.3

0800 ABW

A Smith inc 60x20+8+6=34

B Smith press to top 40x10+5+4=19

C Band pull apart x20

D Rope pushdown 15x15+10+6

E Pull-up x9+5+3=17

F Smith rack pull above knee 100x6

G DB curl 10sx15+9+5=29(+7), 5sx20

H EZ rev curl 10x11

*60s stretch bodypart 

23 Feb 16: DC 4.2

2 miles bike

0945 Platinum 

A Calf press 2.5 plates X11 (DC style)

B Leg press vs mini bands 5.5 plates x7, 4.5 plates x12

C Leg extn 70x20

D Leg curl 97.5x9+4+3=16

E Band dorsiflexion x20

*Extreme stretch after each bodypart x60s

F 1 mile treadmill run @2%,4.6mph

21 Feb 16: DC 4.1

1435 Platinum 

A Hammer inc press 40sx7+4+2=13

S1 Pec x60s/s

B Log clean & press 10x6+3+3=12 (+1)

C Seated side lateral 12.5sx19

S2 Delt x60s

D V-bar pushdown vs band 40x13+5+5=23 (+2)

E Hammer MTS pulldown 42.5sx9+5+4=18

F Hammer MTS row 40sx8+4+3=15 (+1)

S3 Lats x60s

G LF preacher 25x13+7+3=23 (+3), 15x20

H Rev LF curl 15x10

S4 Biceps x60s/s

I 20mins inc treadmill walk

18 Feb 16: DC 3.3

4 miles bike

1215 Platinum 

A Bench press 90x10+4+3=17 (+3)

B DB lateral vs 2 small chains/side 7.5sx11+4+3=18 (+3)

C Dip machine 81.8x11+7+4=22

D Hammer MTS pulldown rev grip 40sx10+5+4=19 (+4)

E Exigo row vs miniband 35x10+5+4=19 (+4)

F EZ curl 20x9+4+3=16

G Hammer curl alt cross 15x9/s

*60s stretches

H 20mins elliptical ss 

16 Feb 16: DC 3.2

2 miles bike

1130 Platinum 

A1 Seated calf (DC style) 20x3:30

A2 Band dorsiflexion 2x20 +hold

B Swiss ball bridge/curl 12+5+5=22

C Front squat 80x6, 60x12

D 1 mile run @2%,4.5mph,13:49

14 Feb 16: DC 3.1

2 miles bike

1045 Platinum 

A Smith inc 50x12+5+4=21 (+5)

B Machine press 35x12+6+4=22(+4)

C Band pull apart x20

D Rope pushdown 35x12+6+4=22 (+3)

E Pull-up x8+3+3=14 (+2)

F Smith rack pull above knee vs 2 chains 90x6

G DB curl 10sx12+5+5=22(+6), 5sx20

H EZ rev curl fat grip 10x12 (+2)

*60s stretch bodypart 

11 Feb 16: DC 2.3

4 miles bike

1130 Platinum 

A Hammer inc press 35sx10+4+3=17 (+2)

S1 Pec x60s/s

B Log clean & press 10x5+3+3=11

C Seated side lateral 10 platesx20

S2 Delt x60s

D V-bar pushdown vs band 40x12+5+4=21 (+2)

E Hammer MTS pulldown 40sx10+5+4=19 (+3)

F Hammer MTS row 40sx7+4+3=14 (+3)

S3 Lats x60s

G LF preacher 25x11+6+3=20 (+2), 15x20

H Dante curl 5x11

S4 Biceps x60s/s

09 Feb 16: DC 2.2

3 miles bike

1130 Platinum 

A Hammer MTS squat calf press 10x6 (DC style)

B Hammer MTS squat 8x7, 6x15

C Leg extn 77.5x20

S1 Quad stretch x60s/side

D RDL vs miniband 60x6+4+3=13

S2 Hamstring x60s

E Band dorsiflexion 2x25

07 Feb 16: DC 2.1

2 miles bike

1330 Platinum 

A Bench press 90x8+3+3=14

B DB lateral vs 2 small chains/side 7.5sx8+4+3=15

C Dip machine 75x15+9+4=28

D Exigo row vs miniband 35x7+4+4=15

E Hammer MTS pulldown rev grip 40sx8+4+3=15

F BB curl 20x10+4+3=17

G Rev LF curl 15x9

*60s stretches

04 Feb 16: DC 1.3

2 miles bike

1200 Platinum 

A Smith inc 50x8+5+3=16

B Machine press 35x10+5+3=18

C Band pull apart x20

D Rope pushdown 35x10+5+4=19

E Pull-up x7+3+2=11

F Smith rack pull above knee vs 2 chains 80x6

G DB curl 10sx10+4+3=17, 5sx20

H EZ rev curl fat grip 10x10

*60s stretch bodypart 

02 Feb 16: DC 1.2

0945 Platinum 

A Calf press 2 plates x 12 (DC style)

B Leg press vs mini bands 5 plates x7, 4 plates x12

C Leg extn 70x20

D Leg curl 90x10+5+3=18

E Band dorsiflexion x20

*Extreme stretch after each bodypart x60s

01 Feb 16: HIIT

7 miles bike

1030 ABW

20mins spin bike HIIT, HR 80% work/60% rest

10mins elliptical @70% 

Mobility work

31 Jan 16: DC 1.1

Beginning a phase of DC training.

2 miles bike

1045 Platinum 

A Hammer inc press 35sx8+4+3=15

B Log clean & press 10+4+4=18

C Seated side lateral 7.5sx20

D V-bar pushdown vs band 40x10+5+4=19

E Hammer MTS pulldown 40sx8+4+4=16

F Hammer MTS row 40sx6+3+2=11

G LF preacher 25x10+5+3=18, 15x20

H Dante curl 5x11

Extreme stretch after each bodypart 60s

28 Jan 16: Arms 12

7 miles bike

1000 ABW

A DB curl w/negatives 3x6 

B BB preacher 3x12 

C BB rev curl then partials 3x10+6-10 

halfway up 

D BB curl rest pause 5x10 w/10s rest 

E Rope pressdown (no lock) 4x20 

F Dip 4x15 

G CG bench 4x8 

H Ab wheel 2x10

27 Jan 16: Back 12

A BB 1-arm row 4x8 

B Stretchers 4x10 

C BB DL and shrug 3x6 

D Prone shrug 4x10 

E Hyperextension banded 15/10 

1500: 1hr basketball

25 Jan 16: Legs 12

2 miles bike

1615 Platinum 

A Lying leg curl 4x8 

B Smith squat 4x5 

C Leg extn 2x20 

D Leg press 4x10 

E SLDL 4x8 

F1 Calf press 2x10

F2 Band dorsiflexion 2x15

24 Jan 16: Chest 12

2 miles bike

1130 Platinum 

A DB press 30sx3x10 

B Hammer flat press banded 25sx5x6 

C BB inc press 60x3x8 

D Stretch pushup 3x25 

E DB rear delt raise 10sx4x15 

F BB over and back press 20x3x12 

G DB side raise leaning 7.5x3x12 

22 Jan 16: Arms 11

1000 ABW

A Rope pressdown 4x15 

B Dip 4x15 

C DB pronated kickback 4x6 

D Lying tri extn 2x10 

E Seated overhead rope extn 2x10 

F BB curl rest pause 5x10 (w/10s rest) 

G DB hammer curl 5x10 

H BB preacher 3x10

1400: 1hr basketball