It's still all about me

Happy Birthday, John! :cool:

Thanks :slight_smile:

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 :cool:

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 :cool:

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

//youtu.be/mAVTStfkHhM

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. :smiley:

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. :cool: 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 :cool:

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:cool:

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 :cool:

Stretch

Rating
8.5

So excited to see Inception when it comes out

//youtu.be/z75o-F6ja2I

Auto Reg rating
+6 :smiley:

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 :cool:

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 :smiley:

Tues 13 July

Auto Reg rating
+4

abs

Bench
3 min rec
60 x 5, 67 x 3, 75 x 5 (LT 72 x 5)

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

Wed 21 July

Auto Reg rating
+6 :cool:

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 5 min rec

Squats
3 min rec
warmup 5r x 75

work
3s x 8r x 105

Hip thrust
3 min rec
5s x 8r x 70

[i]abs & stretch

Rating[/i]
8.5

Back from a great week’s holiday in Aus. Training all good although I suspect hammies may be a bit tender tomorrow. :o