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?
Thanks John,
I am pretty pleased how it is going and feel things are the best they have been for the past few years. 
No meets coming up as there is no indoor season and outdoors doesn’t start till October.
I have another week’s training then a week off while in Aus on holiday. When I get back I’ll have another 12 week block which will be 95% like the last 2 which will take me to the start of the season. I’ll do 7 weeks racing and training then cut that back for the last 3-4 weeks pre Christmas.
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
4 x 120m 12 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
7.5
reps 1 & 3 of 120’s a bit choppy but 2 & 4 good. Am really pleasantly surprised how well the SE is going
Auto Reg rating
0
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 7 (LT 8)
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
7.5
although reps bench reps down from last time was pleased as today was at 6.30am as have a function tonight.
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
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
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
2 x 50m 5 min rec
Squats
3 min rec
warmup 5r x 75
95 x 8, 105 x 6, 117 x 4, 125 x 3, 132 x 2, 135 x 1, 115 x 8
RDL
3 min rec
5s x 8r X 75
stretch & abs
Rating
7.5
accels and BFR were nothing flash at all but 50’s and weights all good.
Auto Reg rating
+4
med ball & abs
Military press
3 min rec
37 x 5, 42 x 3, 47 x 4 (LT 4)
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike
60 mins PB
Stretch
Rating
8.5
So excited to see Inception when it comes out
Auto Reg rating
+6
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8.5
Had day off work so trained at 3pm which is a nice change. Beautiful day and while nothing spectacular happened in the session, everything was really good