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

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?