Auto Reg rating
0
med ball & abs
Bench
3 mins rec
55 x 8, 62 x 6, 67 x 4, 72 x 3, 77 x 2, 80 x miss :o 65 x 7
1 arm db row
3 min rec
5s x 8r x 35db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7
rowing bores me shitless
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
4 x 4 x 40 4/8 rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r PB
125 x 2r, 3r
RDL
3 min rec
75 x 5s x 8r
stretch & abs
Rating
9.9 
I think I might have squatted above 120 x 5 but it would be a few years ago and certainly before I started sprint training so will count today as a PB. Prior to today I know for sure I have done 110 x 5 (most recently 1 May) and 120 x 3. Could possibly have gone for 125 x 5 but no point going absolute balls to the wall and taking ages to recover.
Also worth noting is that today’s Squat session total was 3925kg up 200kg (5.4%) from 1 May. Last week I didn’t feel as good and only did 3300kg.
Auto Reg rating
0
med ball & abs
S/set with 2 mins between reps
Chins x 7, 7, 7, 6, 5
Dips + 5kg x 8, 8, 8, 8, 6
Conditioning
Rower
10 x 3min on 1 min rec
Stretch
Rating
7
grotty wet day so did rowing instead of bike. Determined not to do more than 3 days pw running and no 2 days consecutively.
Auto Reg rating
+2
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
Abs & Stretch
Rating
8
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 7 1/2 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 8r x 100
Glute bridge
3 min rec
5s x 8r x 80
stretch & abs
Rating
9
all good.
Auto Reg rating
+6
S/set with 2 mins between reps
Bench 55 x 8, 62 x 6, 67 x 4, 72 x 3, 77 x 2, 80 x 1, 65 x 8
1 arm db row 5s x 8r x 35db
Conditioning
Rower
7 x 3min on 1 min rec
abs & stretch
Rating
7
start deload week tomorrow.
Auto Reg rating
0
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 3
2 hop x 2
3 hop x 1
Hills
2s x 4r x 40 4/8 rec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 95
RDL
3 min rec
3s x 7r x 60
abd & stretch
Rating
7
Auto Reg rating
0
med ball & abs
Military press
3 min rec
bar x 5, 25 x 5, 30 x 5
S/set with 2 mins between reps
Chins 4s x 5r
Dips 4s x 5r
Conditioning
Rower
4 x 3min on 1 min rec
stretch
Rating
7
some of you may recall my daughter M used to run, here is what she is up to now
and when she isn’t horsing around 
Auto Reg rating
+2
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 3
2 hop x 2
3 hop x 1
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 15 sec 6 min rec
1 x 20 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 4r x 95
Glute bridge
3 min rec
4s x 5r x 60
stretch & abs
Rating
7
grotty grotty day 
Hi John - this is what my daughter does too except not over barbed wire fences!!
Auto Reg rating
+2
med ball & abs
Bench
3 min rec
30 x 5, 40 x 5, 45 x 5
S/set with 90 sec between reps
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db
abs & stretch
Rating
7
flagged rowing :eek:
Auto Reg rating
+4
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r
GM
3 min rec
70 x 5s x 8r
stretch & abs
Rating
6.5
really wet, was first day back on the track for over 4 months. Was a bit tight but have been a bit slack with foam roller stuff lately. Squats should have been higher but 110 x 5 was a real ugly set and took a lot out of me. That said still =PB.
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 7
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
62 mins
Stretch
Rating
7
Auto Reg rating
+2
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
Abs & Stretch
Rating
7
Takes her after her mothers good looks John
and her father’s bolshy obsessive personality
Lol!!! Yes! I remember hearing about that!
(Get out the good weather mate)
LOL from Friday and Staurday… :o
http://www.odt.co.nz/news/dunedin/108296/video-the-south039s-wild-weather
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 15 sec 7 1/2 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 8r x 95
Hip thrust
3 min rec
5s x 8r x 70
stretch
Rating
7