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