31 Mar 16: 5.3 UV

7 miles bike

1515 ABW 26 sets

A1 Pull-up 5 sets

A2 Single arm DB press 15x5x10/s

B1 Neutral strap pulldown 50x12, 45x12, 40x12, 35x15, 30x20

B2 Cable side raise 2.5x5x20/s

C1 Rope curl 10x3x20

C2 Ab wheel 3x10

*All rounds 60s rest

D 10mins ski elliptical @12

30 Mar 16: 5.2 L

7 miles bike

0910 ABW

A High pull from hang 70x8x3

B Muscle snatch from hang 45x8x3

C DL 125x6x3

D 1 mile run @5.1mph/8.2kph (dropped the incline to aid Achilles)

1500: 1hr basketball (full court)

27 Mar 16: 5.1 UH

1000 Anytime, Gosport

A1 Pec flye 57.5x5x12

A1 Rev pec flye 35x5x15

B1 Bench press worked up to 4

B2 Hammer iso row 30x5x12/side

C1 Pin press 70x2x6

C2 Curl machine

24 Mar 16: 4.3 UV

1430 Platinum 

A1 Neutral chin 5x8

A2 Seated log press 5x8

B1 Hammer MTS pulldown 40sx10,10,10,9,8

B2 Band side raise 5x10

C1 KB curl 12x3x8/side

C2 Ice cream maker 3x3

D 15mins elliptical

*No HIIT as left knee tweaked 

21 Mar 16: 4.2 L

7 miles bike

1000 ABW

A High pull from hang 70x6x3

B Muscle snatch from hang 45x6x3

C DL 120x6x3

D 1 mile run @2%,5mph/8kph

20 Mar 16: 4.1 UH

2 miles bike

1100 Platinum 

A1 Low-high cable flye15sx12,12,12,12

A2 Low-high cable rev flye 10sx10, 5sx12,10,10

B1 Hammer inc press 25sx17, 30sx14, 35sx12, 40sx6,

B2 Hammer MTS row 35sx5x10

C1 Bar pushdown vs band 30x3x13

C2 Facepull 25x3x12

D Sled pull forward/back 90x12 trips w/30s rest

17 Mar 16: 3.3 UV

2 miles bike

1200 Platinum 

A1 L-sit ring chin x3 sets

A2 Upright row 30x10,10,10

B1 Stretcher 49x3x12

B2 Machine side raise 13.6x3x10/s

C1 LF curl 25x3x8

C2 Ab wheel 3x8

D Prowler 80x10 trips w/30s rest

14 Mar 16: 3.2 L

7 miles bike

1000 ABW

A High pull from hang 70x4x3

B Muscle snatch from hang 45x4x3

C Snatch grip DL 100x6x3

D 1 mile run @2%,4.9mph/7.9kph

13 Mar 16: 3.1 UH

4 miles bike

1120 Platinum 

A1 Inc DB twist press 17.5sx12,12,12

A2 Rear Delt hang & swing 10sx12,12,25

B1 Inc BB press 60x5,6,8

B2 Smith row 40x8,8,8

C1 Prontated kickback 10x2x

C2 Cubans 7.5sx2x10

D Farmer's walk +40sx8 trips of car park

10 Mar 16: 2.3 UV

4 miles bike

1425 Platinum 

A1 Pull-up x5 sets

A2 Log press x10,10,10,8,8

B1 Hammer MTS pulldown 35sx10,10,10,10

B2 Cable side lateral 5x4x12/side

C1 DB curl 12.5sx10,10, 10sx10

C2 Ice cream maker 3x3

08 Mar 16: 2.2 L

0900 ABW

A High pull from hang 60x8x3

B Muscle snatch from hang 40x8x3

C Snatch grip DL 90x6x3

D 1 mile run @2%,4.8mph/7.7kph

05 Mar 16: 2.1 UH

2 miles bike

0925 Platinum 

A1 Cable cross 15sx20, 20sx15,15

A2 Bent cable lateral single arm 10x3x12

B1 Machine press narrow 47.7x20, 61.4x15, 68.2x12, 75x7

B2 Exigo row narrow 40x4x8

C1 Rope pushdown 25x20,15,15

C2 Facepull w/rotation 15x3x12

C1 HLL 3x10

02 Mar 16: 1.3 UV

1000 Platinum 

A1 Neutral chin 4x8

A2 Neutral machine press 36.4x12, 40.9x10, 45.5x8,8

B1 Neutral grip Hammer pulldown 35sx4x8

B2 Band side lateral x4x8

C1 LF preacher 25x3x10

C2 Ab wheel 3x8

D Sled pulls forward/back 80x10 lengths w/30s rest

E 10mins treadmill walk @3.5mph

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