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 
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