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

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