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

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