HLM Modified

[AnonND]

W1D3 - Tuesday

BW: 184.4

Easy Run
3.1 Miles

Burpees
8 x 3; 1min rest

[AnonND]

W1D4 - Wednesday

BW: 185.2

Easy Run
4.1 Miles / 34:37 (8:22 avg)@3

Burpees
8 x 3; 1 min rest

[AnonND]

W1D5 - Thursday

BW: 185.2

BP
165 x 5
185 x 5@6
195 x 5@7
205 x 5@8

Safety Squat
155 x 10@7
185 x 10@8

SLDL
235 x 10@7

Deficit Push Ups
BW x 15; 12

Chins
BW x 6 x 4

Calf Raises
105 x 13; 12

Ammo Can Press
30 x 50; 35

Ez Bar Preacher Curls
50 x 15; 11

Hanging Leg Raises
10; 8; 6

Erg
500m (1:47)@8

[AnonND]

W1D6 - Friday

BW: 183.6

Long Run
6.2 Miles / 51:43 (8:17 avg)@5

[AnonND]

W2D1 - Saturday

BW: 183.6

HBS
205 x 3
230 x 5@8
215 x 5; 5

Press
95 x 5
108 x [email protected]; 8@8; 8@8

DB Rows
65s x 15; 13; 10

Calf Raises
125 x 13; 11

Leg Exten.
120 x 14; 11
100 x 12

Ez Bar Preacher Curl
60lbs x 12; 10

DB Ammo Can Press
35lbs x 45;

Erg
500m (1:48); 500m (1:45)

[AnonND]

W2D2 - Sunday

BW: 185.7

Dead
315 x 3
340 x 5@8
325 x 5; 5

IBP
135 x 5
150 x 8@8; 8@8; 8@8

Sitting DB Press
45s x 11@9
35s x 13; 13

Chins
BW x 5; 10; 10; 7

DB Lat Raises
20s x 15; 14; 12

Ab Wheel
12 x 3

[AnonND]

W2D3 - Monday

BW: 185.7

Easy Run
4.1 Miles / 35:46 (8:26 avg)@4

Burpees
9 x 3; 1 min rest

[AnonND]

W2D4 - Tuesday

BW: 183.6

Easy Run
5 Miles / 44:09 (8:28 avg)@4

Burpees
9 x 3; 1 min rest

[AnonND]

W2D5 - Wednesday

BW: 183.4

Safety Squat
155 x 10@7
175 x [email protected]
165 x 10@6

BP
195 x 2
205 x [email protected]
190 x 5 x 3

SLDL
235 x 10@7 x 2

Ammo Can Press SS w. Pull Ups
40lbs x 40; 30; 30
BW x 8; 8; 8

Ez Bar Preacher Curls
45 x 8
50 x 13; 9

Erg
500m x 2 (1:49; 1:46)

[AnonND]

W2D6 - Thursday

BW: 183.4

Easy Run
3 Miles

Burpees
10 x 3

[AnonND]

W3D7 - Friday

BW: 182.4

Long Run
7 Miles / 1:00:23 (8:15 avg)@4

[AnonND]

W3D1 - Saturday

HBS
215 x 3
235 x 5@8
215 x 5 x 3

Press
110 x [email protected]; 8@8; 8@8

DB Row
70 x 14; 12; 10

Calf Raises
125 x 12; 11; 10

Leg Exten
130 x 11
120 x 10
110 x 12

Ez Bar Preacher Curls
60lbs x 10; 10; 7

Ammo Can Lift
40 x 40; 30; 25

[AnonND]

W3D2 - Sunday

BW: 183.4

Dead
325 x 1@7
345 x 5@8
325 x 5
295 x 5; 5

IBP
135 x 5
155 x 8@8; 8@8; [email protected]

DB Sitting Press
45s x 12@9
45s x 13@8
37.5 x 9

Chins
BW x 8; 10; 10; 7

Ab Wheel
10; 12; 10; 8

DB Lat Raises
20s x 16; 14; 11

[AnonND]

W3D3 - Monday

BW: 182.6

Easy Run
5 Miles / 44:49 @4

Burpees
10 x 3; 1 min rest

[AnonND]

W3D4 - Tuesday

Easy Run
4 Miles / 33:13 @4

Ab Wheel
12 x 3

W3D5 - Wednesday

BW: 182.6

Safety Squat
185 x 10@7
165 x 10; 10

BP
195 x 2
205 x 5@8
195 x 5 x 4

SLDL
185 x 10
205 x 10; 10

Ammo Can Press SS. w Pull Ups
40 x 40; 35; 30
BW x 9; 9; 9

Ez Bar Preacher Curl
60lbs x 10; 8
50lbs x 8