pardon? Sorry can’t follow what to do 
Tues 29 Sep
Auto Reg rating
+2
Conditioning
Rower
1 = 1 min, + = 30 sec rec
1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1
look familiar 
Bike
40 mins flat
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
current fav song Bold, that is Jimmy Barnes’ daughter
oh, sorry man 
silly me
basically, your sitting down on a chair, your Heel up on a step or brick or such so that you can pivot your foot up and down (your heel is the pivot point). Place the weight (or hammer) on your toes, then pivot your foot up and down, holding onto the weight for support.
Or you can use your other foot as the Brick or Step??
Hope that makes sence?
a lot more thanks 
Auto Reg rating
-4 no motivation :o
Hills
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 4r x 80m walkback / 20 min rec
Squat
3 mins rec
3 x 70, 80, 90, 100 put 110 on my back but couldn’t be stuffed
S/set with 90 sec between reps
Chins 5s x 3r
O/Head squat 30 x 12, 10, 8, 6
S/set with 90 sec between reps
SLDL 3s x 5r x 75
1 arm db row 2s x r5r x 37db
Rating
5
Auto Reg
+2
Conditioning
Rower
5s x 3min on 1 min off
Bike x 70mins Hills circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
+4
Hills
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
2s x 3r x 15 sec walkbac / 20 min rec
Bench
3 mins rec
3 x 60, 65, 70, 75, 77
PC
90s rec
5s x 3r x 60
S/set with 90 sec between reps
Squat 82 x 12, 10, 8, 6
Incline db press 3s x 5r 25db
Iron cross
90 sec rec
2s x 5r x 7dbs
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
calf all fine, although got a bit tired and noticeable on last set of 15secs. That said much better than on Thurs
Auto Reg
+2
Conditioning
Rower
5s x 3min on 1 min off
Bike x 65mins Hills circuit, reverse
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
hopefully will have first race on 31st but will see how things progress before then.
Auto Reg rating
+2
Grass
3 x 10m walkback calf fine
3 x 20m 2 min rec calf fine
3 x 30m 3 min rec calf fine
3 x 40m 4 min rec calf fine
3 x BFH (Buildup, Fast, Hold) calf fine
woo hoo, no probs
Deads
3 mins rec
3 x 80, 90, 100
NO!!! a very slight tightening in lower back / obliques so stopped and iced. I would normally doubt it is serious and expect it to clear in a few days but my injury judgment is pretty shit just lately…:o
Auto Reg rating
0
Conditioning
rower
3 mins
Bike
55 mins flat
Rating
time will tell
5.15pm yep I was right back will be absolutely fine in a couple of days In fact it feels pretty much right now. I’ll do some easy rowing then a bike to help with things.
5.20 hmmm back has tightened right up after that 3 mins rowing :o
Still confident it’ll be fine but damn I’m making some stupid decisions lately :rolleyes:
Auto Reg rating
+2
Grass
3 x 10m walkback
3 x 20m 90 sec rec
3 x 30m 2.5 min rec
100m + 2 x 50m walkback rec
20 mins
100m + 2 x 50m walkback rec
S/set with 60 sec between reps
Standing db press 5 x 5 x 17db
Chins 5 x 5
Dips 5 x 5
stretch
Rating
8
although nothing startling I got through it ok which at present is an achievement. Maybe there is hope after all.
Auto Reg rating
+2
Conditioning
tempo
Bike
70 mins hill circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
was real windy! nearly got blown off my bike a couple of times :eek:
Auto Reg rating
+2
Power clean
60 sec rec
3s x 1r x 60, 62, 65
Hang snatch
60 sec rec
3s x 1r x 40, 42, 45
Conditioning
Bike
90 mins hill super circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.5
Auto Reg rating
+4
Grass
3 x 10m walkback
3 x 20m 90 sec rec
3 x 30m 2.5 min rec
3 x FEF from 3 point start 5 min rec
3 x EFE 4 min rec
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
S/set with 60 sec between reps
Chins 3 x 5
Dips 3 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
calf a bit tight / tired between reps but fine doing them. Still a long way to go :o
There are times when I seriously consider just doing fitness type training and depending on how things go I may do that. I’m in 2 minds. Certainly if I do race I’ll probably use pre Christmas as more training and I’d be surprised if I get past 200m…I’ll see how it goes.
Auto Reg rating
+2
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
Conditioning
Bike
64 mins hill circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.5
Auto Reg rating
0
didn’t sleep that well.
Hills
2 x 10m walkback
2 x 20m 90 sec rec
2 x 30m 2.5 min rec
3 x 20 sec with 15 min rec
1 x approx 12 sec :mad:
I cannot believe it, my calf was feeling really good and at 10 sec into last planned rep I was going great then a very slight twinge. Again I don’t think it is much but just enough to ensure it is a slight setback. For someone who is not patient this is getting really tough!
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
5
Auto Reg rating
+2
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
Conditioning
Bike
85 mins hill super circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.5
sooo wish my running was going as well as my biking is :rolleyes:
Auto Reg rating
+2
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
Conditioning
Rower
10 x 3 min on / 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
wasn’t necessarily that much fun but damn it was nice to train with absolutely no calf pain at all!
Auto Reg rating
0
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72
Rower
5 x 1 min 5 min rec
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Chins 5 x 5
S/set with 60 sec between reps
Dips 3s x 5r
DB Military press 3s x 5r x 15db
SLDL 3s x 5r x 75
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
Calf has been really good last few days, best for ages 
Decision has been made, I will rest leg and use rowing & biking till next Saturday (31st) and race to see how it goes. If ok and time not too shocking (could it get worse? :rolleyes: ) then I’ll register and race using pre Christmas as SPP, if not then I’ll carry on with the rowing & biking and rest leg till at least mid January to get it right. I’m actually not really fussed either way.
Auto Reg rating
0
Power clean
60 sec rec
3s x 1r x 60, 62, 65
Hang snatch
60 sec rec
3s x 1r x 40, 42, 45
Conditioning
Bike
64 mins hill circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
-4
didn’t sleep well. :o
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
Rower
5 x 1 min 5 min re
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9