Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
3 x EFE 4 min rec
2 x 250m (38.71 / 39.38) with 18 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
foam roller
Squats
3 min rec
70 x 5
5 x 5 x 115
Bench
3 min rec
5 x 60
3 x 5r x 70, 1 x 4r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
GM 5s x 8r x 80
Overhead DB press 5s x 8r x 15db
abs
Rating
8.5
times so so but oh well. REALLY pleased with weights, depth on squats not great but not hugely worried as back good as gold and that was main thing I was thinking about.
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x 50m 5 min rec
2 x FEF 6 min rec
2 x EFE 5 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
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
3s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r
abs
stretch
Rating
5
felt a bit flat CNS wise throughout but weights were all surprisingly good. A very minor tweak on my L hamstring doing LLRR so will see how that goes. Hamstring issues are almost unheard of for me so wondering if TENS related
Friday morning and improvement to about 40%, will see as it really isn’t too bad but probably best to play it safe and do a moderate session and weights.
So, to respond to your “addiction” comment… YES it is addictive.!! At least it was for the first couple of months for me, and then I have been going through addiction phases
You will realize what works and helps as you use it.
and of course we all know I don’t have an obsessive personality :rolleyes:
Sat 22 Jan
Auto Reg rating
0
Grass
5 x 10m walkback rec
5 x 15m 90 sec rec
5 x 20m 2 min rec
4 x FEF 6 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 6
3 hop x 6
Bench
3 min rec
5 x 60
5 x 5r x 70, 1s x 3r x 75, 1s x 2r x 75
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Military press 5s x 8r x 35
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
8
close but not quite ready to race especially as strong gusty headwinds. Probably would have been ok to squat but erred on side of caution, increased med ball stuff instead. Read excellent articles on Derek’s site
am planning on going to Melbourne in November to watch the Presidents Cup Golf http://www.pgatour.com/tournaments/presidentscup/ so am pretty pissed with the latest scheduling which has the South African Open at the same time
The timing of the decision is even more peculiar considering how the last South African Open turned out. It was a 1-2-3-4 finish by Els, Retief Goosen, Louis Oosthuizen and Charl Schwartzel, with Tim Clark in a tie for ninth. Those five South Africans currently occupy the top six spots in the Presidents Cup standings.
:rolleyes:
mad: