It's still all about me

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 wasnā€™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 doesnā€™t start till October.
I have another weekā€™s training then a week off while in Aus on holiday. :cool: When I get back Iā€™ll have another 12 week block which will be 95% like the last 2 which will take me to the start of the season. Iā€™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 120ā€™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 50ā€™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 weekā€™s holiday in Aus. Training all good although I suspect hammies may be a bit tender tomorrow. :o

Auto Reg rating
+2

med ball & abs

Bench
3 min rec
50 x 5, 60 x 5, 67 x 9 (LT 67 x 9)

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

was a bit tender from yesterday but a heap better than I thought I may have been.

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

Hills
6 x 40m 2/4 rec
5 x 40m 2/4 rec
4 x 40m 2 rec

Squats
3 min rec
warmup 5r x 75
105 x 2, 3, 5
115 x 2, 3, 5
125 x 1 :o

GM
3 min rec
5s x 8r X 70

stretch & abs

Rating
6

must still be in holiday mode, was ok but couldnā€™t really get going hence my 125 x 1 when I was meant to go 125 x 2, 3, 5 then 130 x 2 , 3ā€¦oh well :stuck_out_tongue:

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
60 mins

Stretch

Rating
7.5

Went and saw Inception last night :cool:

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
3 x 75cm (30 inch)

Hurdles
6 x 10 hurdles
walkovers
over / under

Abs

Conditioning
L tempo

stretch

Rating
7

some may recall a couple of years ago my daughter M competed and used to have goof tussles with a girl Becky, well Becky ran 4.18.9 to qualify for the final at World Juniors then finished 11th with 4.27.75. Not bad as she turns 17 on 26 December.

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

Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 20 sec 6 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 75

abs & stretch

Rating
7.5

Auto Reg rating
+2

abs

Bench
3 min rec
55 x 3, 62 x 3, 70 x 7

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

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

Hills
4 x 4 x 40m 3/6 rec

Squats
3 min rec
warmup 5r x 75
6 x 6 x 115

GM
3 min rec
5s x 8r X 80

stretch & abs

Rating
9.5

now thatā€™s more like it :stuck_out_tongue: