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
- = 30 sec re
100+100+100++
100+100+100++
100+100+20 stopped as felt the very faintest tightening and am ultra paranoid.
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
Auto Reg rating
+2
Hang snatch
30 sec rec
3s x 1r x 40, 42, 45
Power clean
30 sec rec
3s x 1r x 60, 62, 65
Conditioning
Bike
84 mins hill super circuit
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
I’ll have a recovery week ready for next Saturday.
This is interesting
http://www.ted.com/talks/itay_talgam_lead_like_the_great_conductors.html
Auto Reg rating
+2
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
Rower
5 x 1 min 5 min rec
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Chins 5 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
+2
Power clean
60 sec rec
3s x 1r x 60, 62, 65
S/set with 60 sec between reps
Dips 3s x 5r
DB military press 3s x 5r x 17dbs
Conditioning
Rower
3 x 3 min with 1 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
next session races on Saturday …
Auto Reg rating
+4
Races
100m @ 14.39 +1.1
200m @ 30.52 0
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
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
The main goal was to simply get through intact which I did. Calf was not an issue at all Times were about what I thought they would be which was a pity given perfect warm conditions. Oh well its a start so will see what happens from here. Cross training will still play a big part in what I do for a while.