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336

Auto Reg rating
0

S/set with 2 mins between reps
Incline DB press 27db x 6s x 6r, 1s x 5r
BOR 70 x 6s x 6r

Conditioning
Bike 120 mins

http://www.mapmyride.com/route/nz/dunedin/205126743109864737

Rating
8

337

Auto Reg rating
+2

Med Ball Throws
Backwards x 10

Grass
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
3 x BFR 5 min rec

Squats
3 min rec
warmup 5r x 70

work 90 x 4s x 5r

RDL
3 min rec
70 x 4s x 5r

stretch & abs

Rating
7

start of recovery week

338

Auto Reg rating
+2

S/set with 2 mins between reps
Chins BW x 4s x 5r
Dips + 5kg x 4s x 5r

abs

Conditioning
Bike 57 mins

http://www.mapmyride.com/route/nz/dunedin/661126561716116941

Rating
8.5

339

Auto Reg rating
0

Med Ball Throws
Backwards x 10

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 20 sec 9 min rec
1 x 15 sec

Squats
3 min rec
warmup 5r x 70

work 90 x 4s x 5r

Glute bridge
3 min rec
80 x 3s x 7r

stretch & abs

Rating
7

340

Auto Reg rating
+2

S/set with 2 mins between reps
Incline DB press 25db x 4s x 5r
BOR 65 x 4s x 5r

Conditioning
Rower
10 x 3min on 1 min rec

stretch & abs

Rating
7

341

Auto Reg rating
+2

Med Ball Throws
Backwards x 10

Grass
1 x 10m sled walkback rec
1 x 10m
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
2 x EFE 4 min rec

Squats
3 min rec
warmup 5r x 75

work 95 x 6s x 6r

GM
3 min rec
60 x 1s x 8r
70 x 4s x 8r

stretch & abs

Rating
8

342

Auto Reg rating
+4

S/set with 2 mins between reps
Chins BW x 5r, +5kg x 5s x 5r, BW x 2s x 5r
Dips +5kg x 5r, +12.5 x 7s x 5r

abs

Conditioning
Bike 58 mins

http://www.mapmyride.com/route/nz/dunedin/403126972847455361

Rating
9 :cool:

Beautiful morning for a ride :slight_smile:

343

hows the back

344

good as gold thanks and has been apart from a minor tweak a few (4-5 :confused:) weeks ago but that only lasted a few days. Achilles has been good as well, will probably start tempo runs this week.

345

Auto Reg rating
+2

Med Ball Throws
Backwards x 10

Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m 10 5 min rec

Squats
3 min rec
warmup 5r x 75

work 100 x 5s x 5r

Hip thrust
3 min rec
60 x 4s x 8r

stretch

Rating
9 :cool:

346

Auto Reg rating
+2

S/set with 2 mins between reps
Incline DB press 27db x 5s x 5r, 1s x 3r
BOR 70 x 6s x 5r

Conditioning
Rower
10 x 3min on 1 min rec

stretch & abs

Rating
8

trained before work as have a meeting tonight.

347

Auto Reg rating
+4

Med Ball Throws
Backwards x 10

Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m 3 point start

Squats
2 min rec
warmup 5r x 75

work 105 x 3s x 2r, 3r, 5r

GM
3 min rec
70 x 4s x 8r

stretch & abs

Rating
9 :cool:

ended up not doing tempo run on Thursday as absolutely stuffed, as evidenced by going to sleep at 8.40pm :eek:

348

Auto Reg rating
+2

med ball & abs

S/set with 90 sec between reps
Chins +5kg x 3s x 2r, 3r, 5r BW 1s x 6
Dips + 12.5 x 3s x 2r, 3r, 5r +5kg x 1s x 8r

Conditioning
Bike 65 mins

http://www.mapmyride.com/ride/new-zealand/dunedin/494127034617910386

Stretch

Rating
8

349

Auto Reg rating
+4

Med Ball Throws
Backwards x 10

Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 120m 12 min rec

Squats
3 min rec
warmup 5r x 75

work 95 x 4s x 8r

Hip thrust
3 min rec
70 x 4s x 8r

stretch

Rating
9 :cool:

Squat form progressing well.

Important info for world domination :stuck_out_tongue:

http://www.ted.com/talks/derek_sivers_how_to_start_a_movement.html

350

Thurs 8 April

Auto Reg rating
+4

Med ball & abs

BOR
3 mins rec
70 x 7s x 5r

Incline DB press
3 mins rec
27db x 4s x 5r

Conditioning
Rower
10 x 3min on 1 min rec

stretch

Rating
8

In Christchurch on holiday so trained at a commercial gym. 1st time in about 18 months …ahhh interesting :rolleyes:

Sat 10 April

Auto Reg rating
+6

Med Ball Throws
Backwards x 10

Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
4 x BFR 5 min rec
2 x 50m 3 point start

Squats
2 min rec
warmup 5r x 75

work 110 x 3s x 2r, 3r, 5r

GM
3 min rec
75 x 4s x 8r

stretch & abs

Rating
9 :cool:

REALLY good session all round. :slight_smile:

351

Auto Reg rating
+2

med ball & abs

S/set with 2 mins between reps
Chins +5kg x 5s x 5r
Dips + 12.5 x 5s x 5r

Conditioning
Bike 60 mins

Stretch

Rating
8

up and trained at 5.45am as have a work seminar …on a SUNDAY! :eek:

352

Auto Reg rating
+2

Med Ball Throws
Backwards x 10

Grass
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 150m 15 min rec

Squats
3 min rec
warmup 5r x 75

work 95 x 5s x 8r

Hip thrust
3 min rec
70 x 4s x 10r

stretch & abs

Rating
7

353

Auto Reg rating
+2

med ball & abs

S/set with 2 mins between reps
Incline DB press 27db x 6s x 5r
BOR 70 x 6s x 6r

Conditioning
Rower
10 x 3min on 1 min rec

stretch

Rating
7

354

Sat 17 April

Auto Reg rating
0

Med Ball Throws
Backwards x 10

Grass
1 x 10m sled walkback rec
1 x 10m walkback rec
1 x 20m sled 2 min rec
1 x 20m 2 min rec
1 x 30m sled 3 min rec
1 x 30m 3 min rec
3 x BFR 5 min rec

Squats
3 min rec
warmup 5r x 75

work 100 x 4s x 5r

GM
3 min rec
70 x 3s x 7r

stretch & abs

Rating
7

start of recovery week then a weeks full R&R

355

Sun 18 April

Auto Reg rating
+2

S/set with 2 mins between reps
Chins BW x 4s x 5r
Dips + 5kg x 4s x 5r

Conditioning
Bike 57 mins

Stretch

Rating
8