Auto Reg rating
+2
Hills
4s x 5r x 30m 3 min / 6 min
Hang Snatch
2 min rec
3 x 40, 3s x 3r x 45
Bench
2 min rec
5 x 60, 5, 4, 3 x 70
S/set with 90 sec rec
O/Head squat 3s x 5r x 35
Chins 3s x 5r
Cuban Press 3s x 5r x bar
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
Have you tried ZMA suppliments, they are supposed to help sleep. Haven’t tried them myself, perhaps somebody else can help?
No, but have considered it. I am an early riser anyway (usually 5.30) and we just stopped daylight saving a couple of weeks ago so trying to get things sorted.
Auto Reg rating
+2
Medball 2
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
2s x 5r x 1min rec = 1min / 3min
abs
10 x 30 sec on / 30 off various exercises
Medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
7
now 2 rest days 
Auto Reg rating
+2
Hills
4s x 4r x 30m 4 min / 8 min
Hang PC & jerk
2 min rec
1 x 1 & 3 x 52
PC & jerk
3 x 1 & 3 x 60
S/set with 2 min rec
Squat 4s x 5r x 90
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Medball
6 x sqaut throw
6 x 1 hop
6 x 2 hop
6 x 3 hop
Hurdles
6 x 10 hurdles
walkovers
over /under
Conditioning
markers at 10, 20, 30, 40, 50, 3 min rec
set 1 50 5 burpees, 50 5 burpees, 40 4 burpees etc 4.46.5
set 2 50, 50 10 burpees, 40, 40, 20 burpees etc
4.57.57
set 3
50, 50, 40, 40, 30, etc then 30 burpees :o 5.13.81
Total 14.18
LT doing diff ways 14.18 :eek:
abs
10 x 30 sec on / 30 off various exercises
medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
7
30 burpees …what was I thinking 
Auto Reg rating
+2
Hills
4s x 4r x 30m 4 min / 8 min
Hang Snatch
2 min rec
2s x 3r x 40, 2s x 3r x 45, 1s x 3r x 50
Push Press
2 min rec
5 x 40, 3s x 3r x 45, 2s x 3r x 52
S/set with 90 sec rec
1 arm db row 3s x 5r x 30db
SLDL 3s x 5r x 70
Shrug 3s x 5r x 80
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
legs slightly flat, possibly still feeling the affects of those 30 burpees although have had a couple of busy days as well.
Auto Reg rating
+6
Conditioning
L tempo
10 min jog
Medball 4
Medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
C and I away for the weekend at http://www.millbrook.co.nz/
Auto Reg rating
+4
Grass
5 x 10m from flat walk back rec
Med ball 4
5 x 20 2 min rec
4 x EFE 4 min rec
1 x 40 15m accel
Hang PC
2 min rec
3 x 50, 4 x 3 x 60
Squat
2 min rec
5 x 72, 3s x 4r x 85, 1s x 3r x 95, 1s x 2r x 102
S/set with 90 sec rec
DB Push Press 3s x 5r x 22db
Step ups 3s x 5r x 20 plate
BOR 3s x 5r x 55
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
sled should have been here but courier hassles :mad:
Auto Reg rating
+2
Conditioning
2s x 5r x 1min rec = 1min / 3min
10 mins
abs
10 x 30 sec on / 30 off various exercises
Hurdles
6 x 10 hurdles
walkovers
over /under
Medball
6 x sqaut throw
6 x 1 hop
6 x 2 hop
6 x 3 hop
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
7
changed order of things and worked ok. Knee fine.
Auto Reg rating
+2
Hills
4s x 4r x 30m 3 min / 6 min
Hang Snatch
2 min rec
4s x 3r x 40
Bench
2 min rec
5 x 60, 3s x 5r x 65, 2s x 3r x 72
S/set with 90 sec rec
O/Head Squat 3s x 5r x 35
Chins 3s x 5r
Cuban Press 3s x 5r x bar
stretch
Rating
5
flat :o
Auto Reg rating
+2
Conditioning
markers at 10, 20, 30, 40, 50
jog to each and back and do burpee/s (10m = 1, 20m = 2 etc) work up and down
3 x 4.49.99, 4.50.03, 4.54.95 with 2 rec
thought I would compare exactly with when I first did this on 2 April which was (5.04.79, 5.11.13, 5.25.05 ) but think I may have missed some tonight as my mind sort of wandered :rolleyes:
10 min jog
abs
10 x 30 sec on / 30 off various exercises
Hurdles
6 x 10 hurdles
walkovers
over /under
Medball
6 x backwards
6 x sqaut throw
6 x 1 hop
6 x 2 hop
6 x 3 hop
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
8.5
sooo much better than yesterday. Started taking Zinc, B6 & Magnesium tabs http://www.redseal.co.nz/zinc-b6-magnesium-tablets-90s-xidp138884.html a week ago and definitely sleeping better This morning C had to wake me at 6.55 :eek:…6.55!!!
Auto Reg rating
+4
Grass
3 x 10m from push up walk back rec
3 x 20m from push up 2 min rec
3 x 20m sled
2s x 3r EFE 4 / 8 min rec
Hang PC & jerk
2 min rec
1 x 1 & 3 x 52
PC & jerk
2 min rec
3 x 1 & 3 x 60
Squat
2 min rec
3s x 5r x 95
S/set with 90 sec rec
DB Military Press 3s x 5r x 17db
Step ups 3s x 5r x 20 plate
Dips 3s x 5r
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9 
Weight 168lbs (76.4kg) sled wieght = 15kg which is 20% of total weight. I am very pleased how training is going at present.
Auto Reg rating
+2
Conditioning
L tempo
10 min jog
Hurdles
6 x 10 hurdles
walkovers
over /under
abs
10 x 30 sec on / 30 off various exercises
Medball 4
Medball
circles round head x 5
lying in and out x 10
circles x 10 each way
circles round head x 5
lying in and out x 10
stretch
Rating
7
Glad to hear it:cool:
glad to say it
Wed 6 May
Auto Reg rating
0
Hills
4s x 4r x 30m 3 min / 6 min
Hang Snatch
2 min rec
3s x 3r x 40, 3s x 3r x 45
Push Press
2 min rec
1s x 3r x 40, 2s x 3r x 45, 3s x 3r x 52, 1s x 2r x 57
S/set with 90 sec rec
1 arm db row 3s x 5r x 30db
SLDL 3s x 5r x 70
Shrug 3s x 5r x 80
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
one of those workouts that actually go better than expected
Auto Reg rating
-2
Conditioning
2s x 5r x 1min rec = 1min / 3min
10 mins jog
abs
10 x 30 sec on / 30 off various exercises
Hurdles
6 x 10 hurdles
walkovers
over /under
Medball
6 x backwards
6 x sqaut throw
6 x 1 hop
6 x 2 hop
6 x 3 hop
stretch
Rating
7
need the 2 days rest coming up.
On a personal note
[i]It is with considerable regret that I advise John XXXXX has tendered his resignation as CEO of …
John started in the role of CEO in Feb 2008, some four months before the inaugural regional board was established. He has played a key role in the establishment of … as a stand-alone regional body with responsibilities for delivering national programmes from … New Zealand, managing the sport of … throughout the southern region (South Canterbury, North Otago, Otago and Southland), liaising with Associations and working with the other five regions of … NZ to shape the delivery of …at all levels.
Whilst the inaugural Board was tasked with shaping the region, finalising the structure and setting a strong strategic direction for …, John has worked tirelessly to develop a framework of programmes, policies and procedures so that all …players and administrators, young or evergreen, talented or social can gain the maximum enjoyment and benefit from their chosen sport.
John’s work ethic and fearless championing of continuous improvement in administration, standards and accountability will be sorely missed by us all. I will personally miss his unbounded energy and enthusiasm for the role that he filled so admirably.
The Board will meet towards the end of May to consider options for the future. Although John’s final day in the role will be Friday 29th May he has offered to provide on-going assistance in his own personal time to complete tasks leading up to the regional AGM.
Errol XXXXXXX
Chairman …
4 May 2009[/i]
Best wishes for the future. I hope your departure was not a reflection of disappointment or frustration on your part. From what I know, you can always become a golf pro!
There were a variety of reasons but frustration was right up there. :o The next 4 weeks will be interesting and if things go along the line currently being talked about I expect at least 3/4 of the Board to resign at their next meeting :eek:
Went to sleep at 8.40pm last night :eek:
Auto Reg rating
+2
Grass
4 x 20m sled 2 min rec
2 x 20m 2 min rec
3 x EFE 4 min rec
3 x FEF 5 min rec
1 x 40m w 15m accel
PC
3 min rec
3 x 60, 62, 65, 67, 1 x 70 :mad:
S/set with 90 sec rec
Squat 5s x 3r x 75
Incline db press 4s x 8r x 25db
O/head squat
90 sec rec
3s x 5r x 35
Iso Bulgarian split squat
90 sec rec
2s x 30sec x 15db
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Winter weather but apart from some hail at the start and wet feet it actually wasn’t too bad 