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181

Auto Reg rating
+2

Power clean
60 sec rec
3s x 1r x 60, 62, 65

Hang snatch
60 sec rec
3s x 1r x 40, 42, 45

Conditioning
Bike
90 mins hill super circuit

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9.5 :cool:

182

Auto Reg rating
+4

Grass
3 x 10m walkback
3 x 20m 90 sec rec
3 x 30m 2.5 min rec

3 x FEF from 3 point start 5 min rec
3 x EFE 4 min rec

Power clean
30 sec rec
3s x 1r x 60, 62, 65

Hang snatch
30 sec rec
3s x 1r x 40, 42, 45

S/set with 60 sec between reps
Chins 3 x 5
Dips 3 x 5

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
5

calf a bit tight / tired between reps but fine doing them. Still a long way to go :o
There are times when I seriously consider just doing fitness type training and depending on how things go I may do that. Iā€™m in 2 minds. Certainly if I do race Iā€™ll probably use pre Christmas as more training and Iā€™d be surprised if I get past 200mā€¦Iā€™ll see how it goes.

183

Auto Reg rating
+2

Power clean
30 sec rec
3s x 1r x 60, 62, 65

Hang snatch
30 sec rec
3s x 1r x 40, 42, 45

Conditioning
Bike
64 mins hill circuit :cool:

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9.5 :cool:

184

Auto Reg rating
0

didnā€™t sleep that well.

Hills
2 x 10m walkback
2 x 20m 90 sec rec
2 x 30m 2.5 min rec

3 x 20 sec with 15 min rec
1 x approx 12 sec :mad:

I cannot believe it, my calf was feeling really good and at 10 sec into last planned rep I was going great then a very slight twinge. Again I donā€™t think it is much but just enough to ensure it is a slight setback. For someone who is not patient this is getting really tough!

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Incline DB bench 5r x 22, 25, 3s x 5r x 27

S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
5

185

Auto Reg rating
+2

Power clean
30 sec rec
3s x 1r x 60, 62, 65

Hang snatch
30 sec rec
3s x 1r x 40, 42, 45

Conditioning
Bike
85 mins hill super circuit

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9.5

sooo wish my running was going as well as my biking is :rolleyes:

186

Auto Reg rating
+2

Power clean
30 sec rec
3s x 1r x 60, 62, 65

Hang snatch
30 sec rec
3s x 1r x 40, 42, 45

Conditioning
Rower
10 x 3 min on / 1 min rec

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9

wasnā€™t necessarily that much fun but damn it was nice to train with absolutely no calf pain at all!

187

Auto Reg rating
0

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
1 x 72

Rower
5 x 1 min 5 min rec

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Chins 5 x 5

S/set with 60 sec between reps
Dips 3s x 5r
DB Military press 3s x 5r x 15db
SLDL 3s x 5r x 75

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9 :cool:

Calf has been really good last few days, best for ages :slight_smile:

Decision has been made, I will rest leg and use rowing & biking till next Saturday (31st) and race to see how it goes. If ok and time not too shocking (could it get worse? :rolleyes: ) then Iā€™ll register and race using pre Christmas as SPP, if not then Iā€™ll carry on with the rowing & biking and rest leg till at least mid January to get it right. Iā€™m actually not really fussed either way.

188

Auto Reg rating
0

Power clean
60 sec rec
3s x 1r x 60, 62, 65

Hang snatch
60 sec rec
3s x 1r x 40, 42, 45

Conditioning
Bike
64 mins hill circuit

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

189

Auto Reg rating
-4

didnā€™t sleep well. :o

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,

Rower
5 x 1 min 5 min re

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Incline DB bench 5r x 22, 25, 3s x 5r x 27

S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9 :cool:

190

Auto Reg rating
+2

Hang snatch
30 sec rec
3s x 1r x 40, 42, 45

Power clean
30 sec rec
3s x 1r x 60, 62, 65

Conditioning
Bike
84 mins hill super circuit

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9

Iā€™ll have a recovery week ready for next Saturday.

This is interesting

http://www.ted.com/talks/itay_talgam_lead_like_the_great_conductors.html

191

Auto Reg rating
+2

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,

Rower
5 x 1 min 5 min rec

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 95
Chins 5 x 5

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8

192

Auto Reg rating
+2

Power clean
60 sec rec
3s x 1r x 60, 62, 65

S/set with 60 sec between reps
Dips 3s x 5r
DB military press 3s x 5r x 17dbs

Conditioning
Rower
3 x 3 min with 1 min rec

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

next session races on Saturday ā€¦

193

Auto Reg rating
+4

Races
100m @ 14.39 +1.1
200m @ 30.52 0

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Incline DB bench 5r x 22, 25, 3s x 5r x 27

S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9

The main goal was to simply get through intact which I did. Calf was not an issue at all :cool: Times were about what I thought they would be which was a pity given perfect warm conditions. Oh well its a start so will see what happens from here. Cross training will still play a big part in what I do for a while.

194

Auto Reg rating
0

Conditioning
Rower
1 = 1 min, + = 30 sec rec
1+1+1+
1+1+2+1+
1+2+2+1+
1+1+2+1+
1+1+1

Bike
Hill circuit 62 mins

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
8

there may have been some muscles that werenā€™t sore, although I doubt it.

195

Auto Reg rating
+2

Conditioning
L tempo :eek:

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9.99999 :cool:

All fine and good. Admittedly it was really only a light jog (60-63%) but the fact is I completed a tempo session, the last time was 11 weeks ago :eek: !!! Calf was a bit tired before hand so I was constantly waiting for it to go but it felt fine and actually feels better for it.

196

Auto Reg rating
+2

Grass
3 x 10m walkback rec
3 x 20m 2 min rec
3 x 30m from 3 point 3 min rec
4 x FEF from 3 point 5 min rec
4 x flying 30m 4 min rec

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Chins 5 x 5

S/set with 60 sec between reps
Dips 3s x 5r
DB Military press 3s x 5r x 15db
SLDL 3s x 5r x 75

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
9 :cool:

197

Auto Reg rating
-4 :o

4.20am is a pig of a time to wake up!

Conditioning
L tempo

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

man Iā€™m out of condition, reps were in high 60% but not easy. Acknowledged being tired from lack of sleep was a factor but need a lot of conditioning. Calf was a bit tired, as expected, but 4 running sessions in under a week is actually better than I expected.

198

Auto Reg rating
+2

Races
100m @ 14.49 +3.2
200m @ 31.16 + 5.8

:mad:

Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,

S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 100
Incline DB bench 5r x 22, 25, 3s x 5r x 27

S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
4

Unfuckenbelieveable! I felt fine and good and this is the crap that is produced. Then I go and had a great weights session. I really am struggling to know what to do.

199

Auto Reg rating
+4

Conditioning
L tempo

abs
10 x 30 sec on / 30 off various exercises

Bike
80 mins (doesnā€™t include the time fixing puncture :mad:)

stretch

Rating
8

all good :cool:

200

Whatā€™s the plan for next races?