It's still all about me

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

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 couldn’t really get going hence my 125 x 1 when I was meant to go 125 x 2, 3, 5 then 130 x 2 , 3…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 that’s more like it :stuck_out_tongue:

Auto Reg rating
+4

med ball & abs

Military press
3 min rec
35 x 3, 40 x 5, 45 x 5

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike
60 mins

Stretch

Rating
7.5

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
3 x 25 sec 7.5 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 75

[i]abs & stretch

Rating[/i]
8.5

Wife C is 50 today :eek: and son L 20 tomorrow.

Auto Reg rating
+4 pretty good for 6am :stuck_out_tongue:

abs

Bench
3 min rec
60 x 5, 67 x 3, 75 x 4

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

trained early as off to Wellington today.

Auto Reg rating
+4 pretty good for 5.30am :stuck_out_tongue:

Abs

Conditioning
2s x 10 r steps x 30 sec, rec walkback (80 sec) 2 mins between sets

stretch

Rating
8

trained in Wellington.

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
4 x 4 x 40m 4/8 rec

Squats
3 min rec
warmup 5r x 75
5 x 5 x 120

GM
3 min rec
5s x 8r X 80

stretch

Rating
9.5 :cool:

absolutely horrid wet day. REALLY pleased with squats, looked back and 5 months ago was doing 5 x 5 x 100 so good progress. Would like to get up to doing 5 x 5 x 130 before the season starts in October which I think is achievable.

Auto Reg rating
+4

med ball & abs

Military press
3 min rec
37 x 5, 32 x 3, 47 x 3

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Rower
7 x 3min on 1 min rec

Stretch

Rating
7

while weather not as bad as yesterday I chose rowing inside over biking outside :stuck_out_tongue:

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

Box Jumps
5 x 75cm (30 inch)

med ball & Abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

stretch

Rating
8