It's still all about me

Hi John - this is what my daughter does too except not over barbed wire fences!!

Auto Reg rating
+2

med ball & abs

Bench
3 min rec
30 x 5, 40 x 5, 45 x 5

S/set with 90 sec between reps
BOR 4s x 5r x 60
Incline DB press 4s x 5r x 22db

abs & stretch

Rating
7

flagged rowing :eek:

Auto Reg rating
+4

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x EFE 4 min rec

Squats
3 min rec
warmup 5r x 75

work
100 x 2r, 3r, 5r
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r

GM
3 min rec
70 x 5s x 8r

stretch & abs

Rating
6.5

really wet, was first day back on the track for over 4 months. Was a bit tight but have been a bit slack with foam roller stuff lately. Squats should have been higher but 110 x 5 was a real ugly set and took a lot out of me. That said still =PB.

Auto Reg rating
+4

med ball & abs

Military press
3 min rec
32 x 5, 37 x 5, 42 x 7

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike
62 mins

Stretch

Rating
7

Auto Reg rating
+2

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

Abs & Stretch

Rating
7

Takes her after her mothers good looks John

:wink:

and her father’s bolshy obsessive personality :stuck_out_tongue:

Lol!!! Yes! I remember hearing about that!

(Get out the good weather mate)

LOL from Friday and Staurday… :o

http://www.odt.co.nz/news/dunedin/108296/video-the-south039s-wild-weather

Auto Reg rating
+2

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 3 min rec
5 x 15 sec 7 1/2 min rec

Squats
3 min rec
warmup 5r x 75

work
5s x 8r x 95

Hip thrust
3 min rec
5s x 8r x 70

stretch

Rating
7

Auto Reg rating
+2

Bench
3 min rec
50 x 5, 57 x 5, 65 x 11

S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 22db

Conditioning
Rower
7 x 3min on 1 min rec

abs & stretch

Rating
8.5 :cool:

Auto Reg rating
+4

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
1 x EFE 4 min rec
1 x 50m

Squats
3 min rec
warmup 5r x 75

work
105 x 2r, 3r, 5r
115 x 2r, 3r, 5r
125 x 2r, 3r, 5r PB :cool:

GM
3 min rec
5s x 8r X 80

stretch & abs

Rating
8.5

Auto Reg rating
-2

med ball & abs

Military press
3 min rec
35 x 3, 40 x 3, 45 x 5

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike
63 mins (but 1km further than last week)

Stretch

Rating
7

although I slept really well was still pretty wiped from yesterday. Fell asleep in front of telly last night at 8pm for about 20 mins :eek:

Probably the 1k catching up with you.

Are you a road cyclist?. Or is it on an indoor trainer?.

:confused: I meant last week was 62mins but this one was 63 so a bit loner but a tad further.

Mountain Bike with a mix of gravel and sealed road.

http://beta.mapmyride.com/route/detail/15082282/

Auto Reg rating
+2

Abs

Hurdles
6 x 10 hurdles
walkovers
over / under

Conditioning
L tempo

med ball & stretch

Rating
7

Auto Reg rating
+2

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 3 min rec
4 x 20 sec 9 min rec

Squats
3 min rec
warmup 5r x 75

work
5s x 8r x 100

Hip thrust
3 min rec
5s x 8r x 70

stretch

Rating
7

was surprisingly good considering how busy I have been at work the last few days on a funding proposal. Worked till 10pm Tuesday and up at 4.45am to carry on today :eek: then got it couriered at 5.30pm. Despite that I felt ok and a good session, only noticeable thing was my endurance (running and on weights) was down a wee bit from normal.

Auto Reg rating
-2

abs

Bench
3 min rec
55 x 3, 62 x 3, 70 x 8

S/set with 90 sec between sets
BOR 5s x 8r x 70
Incline DB press 5s x 8r x 22db

Conditioning
Rower
7 x 3min on 1 min rec

astretch

Rating
7

Auto Reg rating
-2 :o

Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2

Track
3 x 10m sled walkback rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x BFR 5 min rec
2 x 50m

Squats
3 min rec
warmup 5r x 75

work
110 x 2r, 3r, 5r
120 x 2r, 3r, 5r
130 x 2r, 1r

GM
3 min rec
5s x 8r X 80

stretch & abs

Rating
7

pretty considering quite tired. Got stuck on the bottom of 1st rep of what was meant to be 130 x 3 and had to start from a dead start then 2nd rep was poor so no point trying to go for it and blowing a gasket.

Auto Reg rating
+4

med ball & abs

Military press
3 min rec
37 x 5, 42 x 3, 47 x 4

S/set with 2 mins between reps
Chins 5s x 8r
Dips + 5kg 5s x 8r

Conditioning
Bike
62 mins

Stretch

Rating
7.5