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
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
Tracks
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 min rec
Squats
3 min rec
warmup 5r x 75
5 x 5 x 120
RDL
3 min rec
5s x 8r X 80
stretch
Rating
9
all pretty good considering worked today too
Auto Reg rating
+2
med ball & abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6 :o
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
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 9 min rec
Squats
3 min rec
warmup 5r x 75
work
5s x 5r x 110
stretch
Rating
9
Auto Reg rating
0
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
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
Medium hurdle plyos
5 x 3 hurdles
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
8