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
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
Track
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
1 x EFE 4 min rec
1 x 50m
Squats
3 min rec
warmup 5r x 75
2s x 5r x 125 
RDL
3 min rec
5s x 8r X 70
abs & stretch
Rating
???
Track mostly good, 50m was shit though. Squats, at the end of 1st set I mucked up / struggled replacing the weights on the pins and had to do more than just placing them there. I must have slightly strained my lats around T8-11, I didn’t notice it at first but did during / after the second set so decided to stop. It was more a dull tightening than anything else and I don’t think it is really that bad. I did some RDLs to give it a bit of a stretch and they were fine. Noticed a decided lack of ROM on stretches and rested on the floor with ice packs for 30 minutes after that. As I have said I really don’t think it is a major and should be back to normal in a few days.
Auto Reg rating
+2
med ball & abs
Military press
3 min rec
35 x 3, 40 x 3, 45 x 4 :o
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
Stretch
Rating
8.5
as expected my back is recovering very quickly. Was quite stiff first thing but once I got up and about got better. I expect it will be good as gold in a few days.
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
back improving
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
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 25 sec 11 min rec
Squats
3 min rec
warmup 5r x 75
work
4s x 5r x 110
Glute bridge
3 min rec
5s x 8r x 90
stretch
Rating
9
Back still not 100% (maybe 90%) and had a slight cold so eased back a bit on weights but all good.
guess that’s why elite sprinters are
and I’m
Auto Reg rating
0
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 3 :o
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