Auto Reg rating
-2
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 8
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 22db
Conditioning
Rower
7 x 3min on 1 min rec
astretch
Rating
7
Auto Reg rating
-2 :o
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 50m
Squats
3 min rec
warmup 5r x 75
work
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r
130 x 2r, 1r
GM
3 min rec
5s x 8r X 80
stretch & abs
Rating
7
pretty considering quite tired. Got stuck on the bottom of 1st rep of what was meant to be 130 x 3 and had to start from a dead start then 2nd rep was poor so no point trying to go for it and blowing a gasket.
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
37 x 5, 42 x 3, 47 x 4
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
62 mins
Stretch
Rating
7.5
Auto Reg rating
0
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 11 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 8r x 100
Hip thrust
3 min rec
4s x 10r x 70
abs & stretch
Rating
7
Auto Reg rating
-2
Bench
3 min rec
57 x 5, 65 x 3, 72 x 5
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 22db
Conditioning
Rower
7 x 3min on 1 min rec
abs & stretch
Rating
7
go the All Whites 
http://www.fifa.com/worldcup/highlights/video/video=1245862/index.html
Auto Reg rating
+2
Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
med ball & stretch
Rating
7
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
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
20 sec 9 min rec
15 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 100
GM
3 min rec
2s x 10r x 60
abs & stretch
Rating
7
recovery week so nice to be 5r x 100 as that. Took some vid which will post later. Trained early and swapped with Wed session(which takes longer) as M has a Hunt I want to go watch 
Auto Reg rating
+4
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
7 x 3min on 1 min rec
Stretch
Rating
7
Go the All Whites
Vid of squats from yesterday, getting better but still have work to do.
http://www.youtube.com/watch?v=XKT3LA2u4Aw
Happy birthday to me 
Happy Birthday, John!
Thanks
Wed 23 June
Auto Reg rating
+2
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 3
2 hop x 2
3 hop x 1
Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
2 x BFR 5 min rec
Squats
3 min rec
warmup 5r x 75
work
110 x 4s x 5r
Hip thrust
3 min rec
2s x 10r X 60
stretch & abs
Rating
7
Auto Reg rating
0
Abs
S/set with 90 sec between sets
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db
Rating
7
couldn’t be bothered rowing, recovery week so not a biggy.
Well missed your Birthday …
The calm before the next storm … 24 hours …!
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
Track
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
1 x 10m med ball roll back to pushup
1 x 20m med ball roll back to pushup
1 x 30m med ball roll back to pushup
3 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
92 x 8, 102 x 6, 115 x 4, 120 x 3, 127 x 2, 130 x 1, 105 x 8
RDL
3 min rec
5s x 8r X 75
stretch & abs
Rating
7
cold at track :o
Auto Reg rating
+2
med ball & abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 8 (LT 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
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Box Jumps
5 x 75cm (30 inch)
Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8
added med ball throws and box jumps and have reduced total number of squats over week to compensate.
2 weeks till C & I are on holiday at
http://www.caloundraholidaycentre.com.au/pol/property/search.asp?f_propertyID=1296109&xsl=4801&f_st=3&f_ct=6&f_ps=2
Am reading the book Start With Why by Simon Sinek which is good. Here is a presentation by him.
http://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action.html
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
Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
5 x 100m 10 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 100
Glute Bridge
3 min rec
5s x 8r x 80
abs & stretch
Rating
8.5
Auto Reg rating
+4
med ball & abs
Bench
3 min rec
50 x 5, 60 x 5, 67 x 9 (LT 65 x 11)
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
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
roll back to throw x 3
Track
2 x 10m sled walkback rec
1 x 10m walkback rec
2 x 20m sled 2 min rec
1 x 20m 2 min rec
2 x 30m sled 3 min rec
1 x 30m
3 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m
Squats
3 min rec
warmup 5r x 75
95 x 8, 105 x 6, 115 x 4, 122 x 3, 130 x 2, 132 x 1, 110 x 8
RDL
3 min rec
5s x 8r X 75
stretch & abs
Rating
8
BIG session. 50m wasn’t that flash but rest was ok. May have been a tad high on the 130 & 132 squats.
Vid of sled, 3 point start and a BFR at full speed and 1/4 speed
Auto Reg rating
0
med ball & abs
Military press
3 min rec
35 x 3, 40 x 3, 45 x 5 (LT 5)
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
61 mins
Stretch
Rating
7
You are looking pretty good John. Have you got any meets/timed runs on the horizon?