Auto Reg rating
+2 despite 5 hours sleep
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
52 x 5, 60 x 5, 67 x 7
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 3s x 6r, 2s x 4r x 27db
stretch
Rating
7
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
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
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
7
Pretty good considering I have only had 15 hours sleep over the last 3 nights :eek: Absolutely flat out doing a research funding proposal into a cool programme we run at work. Story on 'the programme at http://www.odt.co.nz/lifestyle/magazine/124458/fathers-day-behind-bars
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538
Auto Reg rating
+2
Military press
3 min rec
32 x 5, 37 x 5, 42 x 6
S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8.5 
John, how has the storms and earthquake affected your area?
We’ve been really lucky. Felt the earthquake but no damage as we are 360k (225m) away. My mother lives in Christchurch and she and her house are fine.
The snow missed us, there was a light bit on the hills but nothing much compared to down South and in Central Otago, both about 2 1/2 away by car.
http://www.stuff.co.nz/national/4143119/Snow-plagues-Southland :eek:
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
4 x 5 hurdles
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
Vid from today at http://www.charliefrancis.com/community/showthread.php?p=241177#post241177
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
55 x 3, 62 x 3, 70 x 6
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r
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
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 50m 3 point 5 minute rec
2 x EFE
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
8
Vid from today’s session at http://www.charliefrancis.com/community/showthread.php?t=22538[/QUOTE]
Currently reading http://www.amazon.com/Smart-Swarm-Understanding-Colonies-Communicating/dp/1583333908
Auto Reg rating
+2
Military press
3 min rec
35 x 5, 40 x 3, 45 x 4
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8
Daylight saving satrted today
Auto Reg rating
+2 despite going to the dentist :o
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Stair hops
4 x 2 steps
20m plyos
2 x skips
2 x bounds
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
massage
Rating
8
beautiful spring day, had day off work
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
Track
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
3 x 145m blocks 15 min rec
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Hip thrust
3 min rec
5s x 8r x 80
stretch
Rating
6.5
SE so so, each rep felt a bit better.
Auto Reg rating
0
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
60 x 5, 67 x 3, 75 x 4
S/set with 90 sec between sets
1 arm db row 5s x 8r x 37db
Incline DB press 5s x 5r x 27db
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
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
2 x 50m 3 point 5 minute rec
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
GM
3 min rec
5s x 8r X 80
abs & stretch
Rating
9
Auto Reg rating
+4
Military press
3 min rec
37 x 5, 42 x 3, 47 x 2
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
abs &Stretch
Rating
8
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
20m plyos
2 x hops
2 x skips
2 x bounds
Med ball & abs
Hurdles
6 x 10 hurdles
walkovers
over / under
Conditioning
L tempo
stretch
Rating
7
Now have a recovery week with no training plan is
Tues - rest
Wed - Full deep massage, contrast shower
Thurs - Foam roller, contrast shower
Fri - Full deep massage, contrast shower
Sat - Warm up only, abs, foam roller, contrast shower
Sun - Foam roller, contrast shower
Mon - Warm up only, abs, hurdles, foam roller, contrast shower
Tues - Foam roller, contrast shower
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
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
2 x EFE 4 minute rec
Squats
2/3 min rec
warmup 5r x 75
110 x 2, 3, 5
115 x 2, 3, 5
120 x 2, 3,
RDL
3 min rec
4s x 5r X 80
abs & stretch
Rating
7
Auto Reg rating
+2
am
Conditioning
Rower
7 x 3min on 1 min rec
pm
abs
Bench
3 min rec
52 x 5, 62 x 5, 67 x 8
S/set with 90 sec between sets
1 arm db row 5s x 8r x 35db
Incline DB press 5s x 8r x 25db
stretch
Rating
8
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
Races
200m @ 30.51 - 2.0 :o
1 hour
100m @ 15.18 - 2.7 
o
Squats
3 min rec
warmup 5r x 75
work
3s x 8r x 110
Glute bridge
2 min rec
5s x 8r x 80
stretch
Rating
6.5
disappointed with times but oh well, at least I’m not injured
Auto Reg rating
+2
abs
Military press
3 min rec
32 x 5, 37 x 5, 42 x 7
S/set with 90 sec between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r
Conditioning
Bike 60 mins
Stretch
Rating
7
thinking about yesterday’s times which were very disappointing I will see how the season goes and if not happy will call it quits forever. I’ll still train as I have been (which I really enjoy) but I can’t be bothered racing with such poor performances as not even my resiliency is that strong. First deadline is Christmas, if I haven’t gone sub 29 and 14 (I can’t believe I even put those!) then that is it…finito.
I understand you’re fed-up John, but if it makes any difference, the wind readings were pretty strong.