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
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.
Auto Reg rating
0
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
Bike
Hill circuit 62 mins
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
there may have been some muscles that weren’t sore, although I doubt it.
Auto Reg rating
+2
Conditioning
L tempo :eek:
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9.99999
All fine and good. Admittedly it was really only a light jog (60-63%) but the fact is I completed a tempo session, the last time was 11 weeks ago :eek: !!! Calf was a bit tired before hand so I was constantly waiting for it to go but it felt fine and actually feels better for it.
Auto Reg rating
+2
Grass
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m from 3 point 3 min rec
4 x FEF from 3 point 5 min rec
4 x flying 30m 4 min rec
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
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
Auto Reg rating
-4 :o
4.20am is a pig of a time to wake up!
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
man I’m out of condition, reps were in high 60% but not easy. Acknowledged being tired from lack of sleep was a factor but need a lot of conditioning. Calf was a bit tired, as expected, but 4 running sessions in under a week is actually better than I expected.
Auto Reg rating
+2
Races
100m @ 14.49 +3.2
200m @ 31.16 + 5.8
:mad:
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 100
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
4
Unfuckenbelieveable! I felt fine and good and this is the crap that is produced. Then I go and had a great weights session. I really am struggling to know what to do.
Auto Reg rating
+4
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
Bike
80 mins (doesn’t include the time fixing puncture :mad:)
stretch
Rating
8
all good