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 
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 
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 
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
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
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
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
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
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
Auto Reg rating
-2
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 2
3 hop x 1
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
1 x 20 sec 6 min rec
1 x 15 sec
Squats
3 min rec
warmup 5r x 75
work
4s x 4r x 105
stretch
Rating
6
pretty tired, recovery week though.
Auto Reg rating
-2
abs
S/set with 90 sec between sets
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 25db
Conditioning
Rower
4 x 3min on 1 min rec
stretch
Rating
7
have been feeling absolutely stuffed at the end of the day last few days, may have been a light virus. A lot better today.
Auto Reg rating
+2
Med Ball Throws
Overhead x 3
Backwards x 3
1 hop x 4
2 hop x 2
3 hop x 1
Hills
3 x 3 x 40m 4/8 rec
Squats
3 min rec
warmup 5r x 75
4s x 5r x 105
GM
3 min rec
4s x 5r X 70
stretch
Rating
7
Auto Reg rating
+4
med ball & abs
S/set with 90 sec between reps
Chins 4s x 5r
Dips 4s x 5r
Conditioning
Bike
60 mins
Stretch
Rating
8
Auto Reg rating
+4
Med Ball Throws
Overhead x 5
Backwards 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 7.5 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Glute bridge
3 min rec
2s x 8r x 80, 3s x 8r x 90
abs & stretch
Rating
8.5
post recovery week and a massage on Monday …hmmmmmm
Auto Reg rating
+4
abs
Bench
3 min rec
52 x 5, 60 x 5, 67 x 8
S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 3s x 8r x 25db, 2s x 7r x 25db
Conditioning
Rower
7 x 3min on 1 min rec
stretch
Rating
7