Auto Reg rating
+2
hills
3s x 4r x 40m 4/8 rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang snatch
90 sec rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 8 x 60, 3s x 8r x 90
Chins 3s x 5r
1 arm db swings
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.9 
I really enjoy hill accel’s especially when injuries are very nearly gone. Can’t recall a single rep either running or weights that wasn’t good. 
Bolt :eek:
Vili
Tiger 
WTF???
Auto Reg rating
-2 (poor sleep)
Conditioning
L & S tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
R ankle a bit tired from yesterday but got no worse.
Auto Reg rating
0
Hills
4 x 20 sec walkback rec (80 sec)
15 mins
3 x 20 sec walkback rec (80 sec)
15 mins
2 x 20 sec walkback rec (80 sec)
15 mins
1 x 20 sec walkback rec (80 sec)
15 mins
Power Clean
3 mins rec
3 x 60, 62, 65, 67, 1 x 70
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
steeper hills than last week so a bit of an ass kicking
Auto Reg rating
+2
Conditioning
30 min rolling hills
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
parts were ok, ankle not as sore as I thought it may have been following Thurs but it really hurt in new places at times.
Auto Reg rating
0
slight incline
3s x 4r x 40m 4/8 rec
Squat
3 mins rec
3 x 70, 80, 90, 95, 100, 105
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 5r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
DB cuban press 2s x 5r x 10db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
not sure what to do. I was absolutely exhausted yesterday and ankle was pretty sore, today although noticeable it wasn’t that bad and certainly didn’t get worse. I have 7 weeks till the season starts and 9 weeks till first planned 400m hmmmmm right now I feel a million miles away from ready and don’t know what will happen. Something pretty major has to start happening!
Auto Reg rating
+2
Conditioning
Rower, 10 x 3min on, 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
man that’s boring! Ankle felt really good beforehand and after so maybe there is light at the end of the tunnel that isn’t a train coming 
FINALLY finished with all the stuff from my old job 
Go Tottenham
Auto Reg rating
0
moderate hills
2s x 3r x 30 sec 2/20 rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
Hang snatch
90 sec rec
5s x 3r x 40
Rating
2
in some ways it wasn’t as bad as the rating but in others it was…I hoped things would be fine after 2 days off and the way things have been going but as soon as I started my warmup I could feel my achilles area still not right. It was sort of ok for reps but still not right and I am pretty down about it hence why I flagged most of work out, simply no motivation.
I don’t know what to do as I feel miles away from being ready for the season and physically not in a place to ‘çram’ …I am really tempted to just say stuff it and not bother and muck around doing other stuff like biking, rowing etc to stay fit.
As you know John - the season isn’t everything mate - get yourself right! There’s plenty of other stuff you can do. There’s always next year!
That’s one of the reasons i like my weekly Masters
meets - I don’t have to worry about “seasons” if
i don’t want to !!
I agree with Stormbikes -
I would - 1 - Look after the body 1st
2 - then worry about racing
Get a foam ball and get into them small areas that them large tubes just cant do well or get much pressure with.
Do some weights that focus on small areas, such as stabilizer muscles etc
Get a heap of flexibility work done to increase your range
I would take a full month off running, of any kind - and really focus on getting the body all fixed, relaxed and strong.
Then, do 2wks of easing back into it tempo
then do a Gpp
The other thing it will do, is freshen up your mind and make you enjoy it once again.
Oh - and heavy Calf raises - focusing on the bottom range with a static hold of 3-4seconds are great to help break up calf tightness. Really load it up with heavy weight, focus more on the stretch than doing the reps in full range of motion. 2wks of that and your calfs willl feel fantastic.
Thanks guys, what you say Bold about
freshen up your mind and make you enjoy it once again is possibly the most important thing. I’ve had a pretty full on time the past while and having only just finished with hassles from my old job am facing new ones with the new one :rolleyes: It is good in many ways but we have just had it confirmed in the last week that funding for next year from our major provider has been cut by 25%!!! :eek: So that is a major blow and I’m having to go through a major restructure that will probably lead to redundancies 
Auto Reg rating
0
Conditioning
Bike 45 mins
Rower x 3min to ease up legs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Forgot just how much bike hits muscles in a different way
Man I’m pathetic at times instead of being a soft cock wimp I need to man up and get this sorted. My shoulder is miles better than it was a few weeks ago and for all my bitching and moaning my ankle is actually not that far off right and looking at what I have planned over the next few weeks can probably cover a fair bit of it doing hills and other things. 8 days ago I rated the session 9.9 for heavens sake! I probably just need to be patient and lower my expectations a bit.
Auto Reg rating
+2
Grass
2 x 10m walkback rec
2 x 20m 90 sec rec
3 x 100m walkback rec (90 sec)
20 mins
3 x 100m walkback rec (90 sec)
Power Clean
3 mins rec
3 x 60, 62, 65, 2 x 67
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8.5
Was away for the weekend so no training. Leg felt fine so thought I’d see how it went on grass, a bit of discomfort but nothing too bad although tomorrow will be the proof. Weight this am 174lbs (79kg) goals = 169 (77kg) by end of October and 165 (75kg) by Christmas.
Auto Reg rating
+2
Conditioning
Rower
1=30 sec on, + = 30 sec rec
1+1+1+
1+1+2+1+
1+2+2+1+
1+1+1+
1+1+1+
1+2+1+
1+1+1
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
ankle good as and probably could have run but a bit late home from work and still mindful to get it right.
Auto Reg rating
+2
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
3 x FEF 5 min rec
3 x EFE 4 min rec
Squat
3 mins rec
3 x 70, 80, 90, 100, 105, 110
S/set with 90 sec between reps
Bench 5s x 3r x 60
Iron Cross 4s x 5r x 5 plates
S/set with 90 sec between reps
SLDL 3s x 5r x 75
DB cuban press 2s x 5r x 10db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
all good with minimal discomfort but nothing to be concerned about
Auto Reg rating
+2
Conditioning
Bike 70 mins (hill circuit)
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Very cool
Im wondering, how much x-training will help in your situation? Should be interesting to see.
Which situation do you refer to? The injury one or general lack of ability?
While it is a nice change and all I do wonder about the lack of actual time on my legs. Maybe that is more mental than anything though and as you say it will be interesting to see.
Sun 6 September
Track
2 x 10m walkback
2 x 20m 2 min rec
2 x EFE 5 mins
200 (29.53) + 2x80 walkback rec
30 mins
200 + 2x80 walkback rec
Bench
3 mins rec
3 x 62, 67, 72, 77
Hang Snatch
90s rec
5s x 3r x 40
S/set with 90 sec between reps
Squat 1s x 8r x 60, 3s x 8r x 90
Chins1 arm db row 3s x 5r
1 arm db swing
90 sec rec
2s x 5r x 22db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7? time will tell
man that kicked my ass :o was pleased with 200’s, form felt good and strong, went pretty hard out too. L calf a bit tweaky on last 2 x 80’s but doubt it will come to much.
Auto Reg rating
+2
Conditioning
Rower
1=30 sec on, + = 30 sec rec
1+1+1+
1+1+2+1+
1+2+2+1+
1+1+2+1+
1+1+1+
1+1+1+
1+1+2+1+
1+2+2+1+
1+1+2+1+
1+1+1+
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
L calf too sore to run. Good session, to paraphrase CF no one said conditioning had to be easy
Auto Reg rating
0
Hills
2 x 10m walkback rec
2 x 20m walkback 90 sec rec
30 sec, 30 sec rec 15 sec
stopped as calf too sore :mad::mad:
Power Clean
3 mins rec
3 x 60, 62, 2 x 65 :rolleyes:
S/set with 90 sec between reps
Squat 5s x 3r x 75
1 arm db row 4s x 8r x 30db
O/Head squat
90 sec rec
3s x 5r x 35
Lunge
90 sec rec
2s x 5r x 50
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
2
carried on a pretty crap day all round
Auto Reg rating
0
Conditioning
Rower
1=30 sec on, + = 30 sec rec
15s x 1+2+
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
whatever…boring :rolleyes: