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
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m walkback rec
5 x 15 sec 5 min rec
Deads
3 min rec
90 x 3
102 x 3
115 x 9
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 75
1 leg squat 5s x 10r
abs & stretch
Rating
9 
been flat out at work. quite tired when I woke up, calf very slightly stiff, and a drizzly cold day so decided not to race. Have no regrets and all good.
Auto Reg rating
+2
Military press
3 min rec
32 x 3, 37 x 5, 42 x 6
S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r
Conditioning
Rower
numbers = mins, + = 30 sec rec
3 warm up +
1+1+1++
1+1+2+1++
1+2+2+1++
1+1+2+1++
1+1+1+
3 warm down
Abs
stretch
Rating
7.5
Auto Reg rating
+2
Track
2 x 10m walk back
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 10m 3 point walkback rec
2 x 20m 3 point 2 min rec
2 x 30m 3 point 3 min rec
3 x FEF 5 min rec
3 x EFE 4 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
abs & stretch
Rating
9.5
not the greatest technically but no leg issues
Auto Reg rating
0
Hills
1 x 10m walkback rec
1 x 20m 2 min rec
1 x 30m 3 min rec
4 x 25 sec 6 min rec
Squats
3 min rec
80 x 5
95 x 5
110 x 3
122 x 3 :o
S/set with 90 sec between reps
GM 5s x 10r x 80
Bulgarian split squat 5s x 10r x 12db
abs & stretch
Rating
6
never really got into it
Auto Reg rating
-2 work super crazy!
am
Bench
3 min rec
60 x 5
67 x 5
75 x 4
S/set with 90 sec between sets
BOR 5s x 10r x 60
Incline DB press 5s x 10 x 22db
pm
Conditioning
Rower
7 x 3min on 1 min rec
abs
stretch
Rating
7
Tottenham Hotspur booked their place in the last 16 of the Champions League with an almost effortless destruction of Werder Bremen at White Hart Lane.
Auto Reg rating
+2
Races
200m @ 30.07 + 0.7
60 mins
100M @ 14.52 +2.9
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Deads
3 min rec
95 x 5
110 x 3
122 x 4
S/set with 90 sec between reps
Hip Thrust 5s x 10r x 80
1 leg squat 5s x 10r
abs & stretch
Rating
9
Made it through unscathed. 
Have decided I will carry on competing but just view it as another training day with a social element and not care about times, they are what they are. :rolleyes:
More to come!!!
Hopefully, more good consistent results in the Premier League would be nice but I think they are finding just how tough it is to do well in both PL & CL.
Sun 28 Nov
Auto Reg rating
+4
Conditioning
L tempo & 10 mins jog
abs
stretch
Rating
9
M is 17 today. L being 20 was oh yeah that’s right but M turning 17 is kinda like crikey !! :o
Auto Reg rating
-4 crappy sleep :o
am
Military press
3 min rec
35 x 5, 40 x 3, 45 x 3
S/set with 90 sec between reps
Pull ups 5s x 10r
Dips + 5kg 5s x 10r
pm
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Hills
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
2 x 50 sec 6 min rec
5 min rec
4 x 30m Running A’s
abs
stretch
Rating
7
pretty good considering
Auto Reg rating
-2 too much fudge and other crap at work
Track
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
3 x EFE 4 min rec
4 x 80m 2 min rec
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 3
2 hop x 2
3 hop x 1
Squats
3 min rec
50 x 5
65 x 5
77 x 5
S/set with 90 sec between reps
GM 2s x 10r x 80
Bulgarian split squat 2s x 10r x 12db
abs
stretch
Rating
6
Auto Reg rating
+2
am
Bench
3 min rec
32 x 5
47 x 5
55 x 4
S/set with 90 sec between sets
BOR 2s x 10r x 60
Incline DB press 2s x 10 x 22db
pm
Conditioning
L tempo
abs
stretch
Rating
7
Auto Reg rating
0
Races
100M @ 14.76 -1.5
60 mins
200m @ 29.98 -1.5
45 mins
60m 9.15 NWI
Med Ball Throws
Backwards x 3
Overhead x 3
1 hop x 4
2 hop x 2
3 hop x 1
Deads
3 min rec
60 x 5
70 x 5
80 x 5
S/set with 90 sec between reps
Hip Thrust 2s x 10r x 70
1 leg squat 2s x 10r
abs & stretch
Rating
8
improvement
Auto Reg rating
+2
Conditioning
S tempo & 10 mins jog
abs
stretch
Rating
7.5
Auto Reg rating
0
am
Military press
3 min rec
bar x 5, 25 x 5, 30 x 5
S/set with 90 sec between reps
Pull ups 2s x 10r
Dips + 5kg 2s x 10r
pm
Hills
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
50 sec 8 min rec
45 sec
5 min rec
4 x 30m Running A’s
stretch
Rating
7
yesterday I trained without a shirt and tonight was winter garb :rolleyes:
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 4r x 60m 2 / 10 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Squats
3 min rec
70 x 5
87 x 5
100 x 5
115 x 9
S/set with 90 sec between reps
RDL 5s x 10r x 70
1 leg squat 5s x 10r
abs
stretch
Rating
7.5
Auto Reg rating
+2
am
Bench
3 min rec
52 x 5
60 x 5
70 x 6
S/set with 90 sec between sets
1 arm db row 5s x 10r x 32db
Incline DB press 5s x 10 x 22db
pm
Conditioning
L tempo
10 min jog
abs & stretch
massage
Rating
7
Auto Reg rating
0
Races
200M @ 29.63 +1.8
60 mins
100m @ 14.48 +1.3
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Squats
3 min rec
70 x 5
115 x 5 x 5
Bench
3 min rec
70 x 2s x 5r, 1s x 4r
S/set with 90 sec between reps
Glute bridge 5s x 10r x 70
1 arm db row 5s x 10r x 35db
abs
stretch
Rating
8
times dropping but perfect conditions.
Auto Reg rating
+2
Conditioning
L tempo & 10 mins jog
abs & stretch
Rating
7
Auto Reg rating
-2
Hills
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m 3 min rec
2 x 45 sec 10 min rec
Med Ball Throws
Backwards x 10
Overhead x 10
1 hop x 12
2 hop x 8
3 hop x 4
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
4 x 30m Running A’s
abs
stretch
Rating
8
Hi John !!
Do you know which (if a) CF product covers a demonstration of the LLRR plyos? I would like to check if I’m doing it the same way.