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.
Stef,
I haven’t seen them demonstrated but they are on the SPP template. I do them as alternating between 2 x single leg hops on left leg then 2 x single leg hops on right leg until the distance is covered.
I assume these are CF’s alternative to single leg hops for distance which he talked about in Aus as a recipe for disaster (esp if carrying a med ball as apparently some do :eek:)
MB …yikes :o
When you do them, do you go for height and distance at the same time, with legs cycling through, so it kinda looks like a triple jump? (I understand the leg sequence.
Once I arrive to Greece (Friday, yayyy), I’ll have my sister tape mine, so we can compare and comment.
took some vids of plyos which I’ll post in the next few days
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 / 15 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
115 x 5 x 5
Bench
3 min rec
70 x 2s x 5r, 1s x 4r
S/set with 60 sec between reps
Chins 5s x 8r
Overhead DB press 5s x 8r x 15db
RDL 5s x 8r x 70
abs & stretch
Rating
8
looking forward!
I wouldn’t get too excited about it http://www.charliefrancis.com/community/showthread.php?p=244073#post244073
Auto Reg rating
0
Conditioning
L tempo & 10 mins jog
abs
depletion pushups
28, 14, 9
stretch
Rating
7
Auto Reg rating
0
Races
100m @ 14.36 +1.5
60 mins
200m @ 29.43 +1.4
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
Bench
3 min rec
70 x 1s x 5r, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 10r x 35db
RDL 5s x 8r x bar
Dips 5s x 8r
abs
stretch
Rating
1
although times dropped again slightly (which is pretty good considering I have got a high volume going and am just so super busy at work :rolleyes: ) I hurt my back. :o Possibly shouldn’t have raced but thought keeping it moving may help.
CF talks about the start being a pulse from the lower back, glutes and hammies…yeah he’s right! I tweaked my back doing a start while warming up about 25 mins before the 100m. I have quite short legs compared to my torso and had been feeling a bit cramped at 2/3 so moved both back a notch to see how it went…it went zang!!!
It was sore but seemed fine but I really hurt it while stretching, an agonising spasm that made it about 5x worse.
Have a break from racing now till 22 Jan.
I guess, the first race is a 200-m one 
What did you do during your break and before that start? Also, was the rest of your training OK afterwards?
have edited it to show 100m was first (I quoted from last week as template), warm up was as normal. The only change being the block change. Al I can think is that it placed my back in a weak position as soon as I went I felt it.
Between races I sit down till about 15 mins before the race when I do some relaxed drills and a couple of easy stride outs just to loosen up.