It's still all about me

Auto Reg rating
+2

Conditioning
L & S tempo

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

Mon 29 June

Auto Reg rating
+2

Track
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
4 x 80m walkback rec (75 sec)
20 mins
4 x 80m walkback rec (75 sec)

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

Squat
3 min rec
3 x 70, 80, 90, 95, 100, 105

Push press
90 sec rec
5s x 3r x 45

O/Head squat
90 sec rec
4s x 8r x 30

S/set with 90 sec rec
Reverse lunges 3s x 5r x 50
Incline DB press 2s x 5r x 25db

stretch

Rating
7

Tues 30 June

Auto Reg rating
+2

Conditioning
2s x 5r x 1min rec = 1min / 3min

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7.5

busy still helping with old job stuff 8-10 hours pw :frowning:

Auto Reg rating
0

Track
2 x 10m sled walk back rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m from pushup 2 min rec
4 x 50m 5 min rec
3 x EFE 4 min rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

Bench
3 min rec
3 x 60, 65, 70, 75, 77, 1 x 80

Hang snatch
90 sec rec
5s x 3r x 40

S/set with 90 sec rec
Squat 1s x 8r x 60, 3s x 8r x 92
1 arm db row 3s x 5r x 35db

Iron Cross
90 sec rec
2s x 5r x 5 plates

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7.5

surprisingly good :smiley:

Auto Reg rating
+2

Conditioning
30 min continuous BIG hills (18 out 12 back :eek:)

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
7

Auto Reg rating
+2

Track
4 x 80m walkback rec
20 mins
4 x 80m walkback rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

PC
3 min rec
3 x 60, 62, 65, 67 x

S/set with 90 sec rec
Squat 5s x 3r x 75
Chins 4s x 8r

1 arm DB swings
90 sec rec
3s x 5r x 22db

1 leg GM
90 sec rec
2s x 5r x 30

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8

got one of the coaches to watch first set of 80’s got me to extend stride a bit and could feel considerably more air time :cool:

Auto Reg rating
+2

Conditioning
3 x 3 x 1min hills 1 min / 5 min

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
7

simply horrible :o had to do this as all parks are off limits due to all the rain lately.

Auto Reg rating
-4

Track
2 x 10m sled walk back rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m blocks 2 min rec
3 x FEF from blocks 5 min rec
3 x EFE 4 min rec

stretch

Rating
4

CRAP! no point doing plyos or weights, will take Friday off.

Auto Reg rating
+2

Track (6/1)
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
3 x 100m walkback rec
20 mins
3 x 100 walkback rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

Squat
3 min rec
3 x 70, 80, 90, 95, 100, 105, 110

Push press
90 sec rec
5s x 3r x 45

O/Head squat
90 sec rec
4s x 8r x 30

S/set with 90 sec rec
Reverse lunges 3s x 5r x 50
Incline DB press 2s x 5r x 25db

stretch

Rating
7

not only was Thurs crap but it was the wrong session, was meant to be the one I did today :rolleyes:

Auto Reg rating
+2

Conditioning
L & S tempo

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
6

bit stiff & sore from yesterday, underfoot conditions more suited to a X country :o

Auto Reg rating
+4

Track
3 x 100m walkback rec
20 mins
3 x 100 walkback rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

Bench
3 min rec
3 x 60, 65, 70, 75, 77, 1 x 80

Hang snatch
90 sec rec
5s x 3r x 40

S/set with 90 sec rec
Squat 1s x 8r x 60, 3s x 8r x 95
1 arm db row 3s x 5r x 35db

Iron Cross
90 sec rec
2s x 5r x 5 plates

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8.5

all good :cool: People probably haven’t noticed the progression on my squat in this session. Back on May 16 it was

Squat 1s x 8r x 60, 3s x 8r x 80

the idea was Powerlifter’s and it seems to be working well. Thanks.

Auto Reg rating
+2

Conditioning
3 x 3 x 300 with 100 / 300 rec

stretch

Rating
7.5

Auto Reg rating
+4

Track
2 x 10m sled walkback rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2 x 20m from pushup 2 min rec
3 x 50n from pushup 5 min rec
3 x EFE 4 min rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

PC
3 min rec
3 x 60, 62, 65, 67, 70 x 1

S/set with 90 sec rec
Squat 5s x 3r x 75
Chins 4s x 8r

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8 :cool:

Auto Reg rating
-4 :frowning:

Conditioning
jump rope, calisthenics, rower circuit
3 x 3min on 1 min rec each

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
7

Auto Reg rating
+4

Track
2 x 15m sled 90 sec rec
2 x 25m sled 2.5 min rec
120, 100, 80m walkback rec
20 mins
120, 100, 80m walkback rec

power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

Squat
3 min rec
3 x 70, 80, 90, 95, 100

Push press
90 sec rec
5s x 3r x 45

O/Head squat
90 sec rec
4s x 8r x 30

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8

I’m doing a mini taper before a few weeks simulated comp over 100m & 200m starting Saturday. I will see how it goes and do either 3 or 4 weeks then a rest week, a short GPP and SPP2 before the season starts mid October.

Auto Reg rating
0

Conditioning
jump rope, calisthenics, rower circuit
3 x 3min on 1 min rec each

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
7

ideally would have done a L tempo session but no point as pissing down with rain and park had huge puddles all over it.

Auto Reg rating
0

PC & jerk
1 min rec
8s x 1r x 60

Rating
6

ho hum. My L achilles area has been ever so slightly stiff following Tuesday nights session, should be ok for Saturday though.

Auto Reg rating
-2 :frowning:

Track
100m @ 13.82
15 mins
200@ 29.23

power speed

2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball

PC
3 mins rec
3 x 60, 3 x 3 x 65

S/set with 90 sec between reps
Squat 5 x 60, 3s x 5r x 95
O/Head DB press 3s x 5r x 17db

S/set with 60 sec between reps
Chins 3s x 5r
Lunges 3s x 5r x 50
Dips 3s x 5r

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

beautiful day with very slight wind, didn’t sleep that well. Ankle no issue. Will be interested to see how these sessions go over next few weeks.

Hi John - any particular reason why you chose
only 15mins between the two runs? I’m assuming
you had a choice of course!
If it were me and i had a choice i would need
probably 25mins (minimum) after a 100m in a race
situation.

I wasn’t feeling that great and decided to cut it a bit short and use 100m as warmup for 200m. Will probably go out to 30 mins next week.

Auto Reg rating
0

Conditioning
L+S tempo

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
6

beautiful day but spent most of it inside fixing crap related to the job I left 6 weeks ago! I am doing on average 10 hours a week still :mad::mad: