Auto Reg rating
+2
Track
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
4 x FEF from 3 point 5 min rec
4 x flying 30m 5 min rec
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
S/set with 90 sec between reps
Squat 3s x 5r x 70
Chins 5 x 5
S/set with 60 sec between reps
Dips 3s x 5r
SLDL 3s x 5r x 75
Incline reverse fly 3s x 10r x 5plates
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Sorry, I didn’t realise the ‘drills’ were referring to races…
Sometimes MB work helps subsequent running -you can try it perhaps (?)
I expect to try a few different things.
Thursday 12 Nov
Auto Reg rating
0
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
improving.
Auto Reg rating
+4
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m @ 14.65 -1.0 (lw 14.49 +3.2)
rest 30 mins
150 @ fast relaxed
20 mins
200m @ 30.21 -0.7 (lw 31.16 + 5.8)
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 102
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
stretch
Rating
8
Improvement! I said I would try some different things, FINALLY may have sorted out my race day food something I always struggle with. 8am protein shake with fruit then at 11.30 after those cleans I had a bowl of Uncle Bens 2 minute rice.
Have a vid of my last set of squats
http://www.youtube.com/watch?v=lm3CneCBspw
need to keep chest up.
BIG NEWS!
NZ qualified for football WC last night 
Auto Reg rating
+2
Conditioning
L Tempo
Bike
3 hours :eek:
stretch
Rating
7
Tempo all good and I stuffed up my bike ride BIG time, was planning on doing pretty much
http://www.mapmyride.com/ride/new-zealand/dunedin/339551576
but instead of turning right at point point 10 I went straight ahead and went along Rollinsons Road ending up at Swampy Summit which is at 738m (2421 ft) :eek: from there I took a couple of wrong turns but eventually found my way down via a rough walking track through forest :o then it started pissing down with rain!
When I got home cranked into a contrast shower a good feed, foam roller and stretch.
I heard about NZ’s qualification, after 28 years, wow! Well done! What were the other teams in the group stage (after Bahrain)?
Well done on that bike ride, too! 
Yeah it was a great game, our keeper saved a penalty We needed to win to go through with the away goal rule a factor following a 0-0 draw in the first match. We were top of Oceania which for some reason doesn’t include Aus anymore 
Bahrain were 5th in Asia.
Bike ride was brutal!
Mon 16 Nov
Auto Reg rating
0 fighting a slight head cold.
Grass
2s x 4r x 80m walkback / 20 mins
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
0 not quite 100% due to cold, close but not quite all gone.
Track
3 x 10m blocks
3 x 20m blocks 2 min rec
3 x 30m blocks 3 min rec
4 x FEF from blocks 5 min rec
4 x EFE 4 min rec
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, ,
S/set with 90 sec between reps
Squat 3s x 5r x 70
Chins 5 x 5
S/set with 60 sec between reps
Dips 3s x 5r
SLDL 3s x 5r x 75
Reverse fly 3s x 10r x 7db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
all low to mid 70% which is a HUGE improvement in the past few weeks. 
Auto Reg rating
-4 pre coffee, power cleans & 2 No Doze :o
+2 after the above
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m race @ ?
rest 30 mins
130 @ fast relaxed
30 mins
200m race @ ?
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 3r x 82, 92, 3s x 3r x 102
Incline DB bench 3 x 22, 25, 3s x 3r x 27
stretch
Rating
8
will know times later, felt better though and regardless was a good session. Busy week at work and woke at 1.45am for 90 minutes :rolleyes: Start of recovery week hence the lower weights volume (3r instaed of 5 and no supplementary stuff)
Refer to http://www.charliefrancis.com/community/showthread.php?p=227438#post227438
100m @ 14.31 + 3.0
last 2 weeks
14.65 -1.0
14.49 +3.2
200m @ 29.79 + 3.8
last 2 weeks
30.21 -0.7
31.16 + 5.8
Auto Reg rating
+2
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
it is nice to now be pushing things aerobically without any concerns.
Refer to http://www.charliefrancis.com/community/showthread.php?p=227483#post227483
Auto Reg rating
+2
Track
2 x 10m blocks
2 x 20m blocks 2 min rec
2 x 30m blocks 3 min rec
3 x 50mfrom blocks 5 min rec
3 x EFE 4 min rec
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8.5
Tottenham 9 V Wigan 1
Auto Reg rating
+2
Grass
2s x 3 x 100m walkback / 20 mins
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67,
S/set with 90 sec between reps
Squat 3s x 5r x 70
Chins 5 x 5
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
back to 75%
Auto Reg rating
+4
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
2 hours
Track
100m @ ?
rest 40 mins
120 @ fast relaxed
25 mins
200m @ ?
Plyo’s
all 2 x 20m with walkback
Running As
Skip Bounds
Sprint Bounds
LLRR
2 foot hops
abs
10 x 30 sec on / 30 off various exercises
90 mins
S/set with 90 sec between reps
Squat 5r x 82, 92, 3s x 5r x 102
DB military press 5r x 17db, 20db, 3r x 22db, 2s x 5r x 20db
S/set with 60 sec between reps
BOR 3s x 5r x 70
Glute Bridge 3s x 8r x 70
Incline DB bench 3s x 5r x 22db
stretch
Rating
9
Will be interested to see times as felt good. Got feedback after 100m that more than anything need to focus on relaxing, shoulders looked tight so that was focus on 200m.
100m @ 14.2 + 2.5
previous 3 weeks
14.31 + 3.0
14.65 -1.0
14.49 +3.2
200m @ 29.73 + 0.7
previous 3 weeks
29.79 + 3.8
30.21 -0.7
31.16 + 5.8
How’s the group situation going?
Hasn’t happened and won’t much. Apart from race day I’m only at the track once and this last week arrived as they were finishing. It isn’t a biggy as I really only want occasional feedback like yesterday. Reckoned looking a lot better than previously just need to relax and be confident. I would get some vid done but our camera has crapped out in the last few days :o Will take it in tomorrow and see if it can be fixed.
M was 16 yesterday.
Auto Reg rating
0
Conditioning
L tempo
abs
10 x 30 sec on / 30 off various exercises
Bike
2.5 hours
stretch
Rating
??? time will tell
all of it was good except for the bit where I went over the handlebars of my bike and landed on the top of my head :eek::o at least I missed the rocks a bit stiff at the base of my neck and will see how it goes over next few days. C said I don’t look concussed and as I still had to bike for another hour or so to get back to my car don’t appear to be paralysed.