Auto Reg rating
+2
Conditioning
all 3 mins on 1 min rec
3 x jump rope
3 x calisthenics
4 x rowing
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
absoliutely grotty outside so started my indoor conditioning programme, will work up to 5 x each over next few weeks.
Hi John should that read 1 min rec ??
yes, changed it thanks 
Auto Reg rating
+2
Track
3 x 10m sled walk back rec
3 x 20m sled 2 min rec
3 x 30m sled 3 min rec
3 x EFE 4 min rec
3 x FEF 5 min rec
Squat
3 min rec
3 x 70, 80, 90, 95, 100
BOR
2 min rec
5s x 3r x 60
Iron Cross
90 sec rec
4s x 8r x 5 plates
S/set with 90 sec rec
SLDL 3s x 5r x 70
Chins 2s x 5r
stretch
Rating
8
first track session as grass absolutely soaked and not able to use
Auto Reg rating
0
Conditioning
L tempo
10 min jog
abs
10 x 30 sec on / 30 off various exercises
Hurdles
6 x 10 hurdles
walkovers
over /under
Medball
Medball
6 x backwards
6 x sqaut throw
6 x 1 hop
6 x 2 hop
6 x 3 hop
stretch
Rating
6
Auto Reg rating
+2
Grass
2 x 10m sled walk back rec
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
2s x 4r x 50 (20m accel) from pushup with walk back rec 10 mins between sets
Bench
3 min rec
3 x 60, 65, 70, 75, 1 x 80
Hang snatch
2 min rec
5s x 3r x 40
S/set with 90 sec rec
Squat 1s x 8r x 60, 3s x 8r x 80
Standing DB press 3s x 5r x 17db
Turkish get up
90 sec rec
2s x 5r x 12db
Rating
7
[QUOTE=John;215209]Auto Reg rating
+2
Conditioning
2s x 5r x 1min rec = 1min / 3min
10 min jog
abs
15 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 x 10 each way
stretch
Rating
7
Went to a very funny show last night
The Needle and the Damage Done is a joyous romp through a top ten of the worst records ever released, from someone who’s been collecting vinyl since she was old enough to shoplift a Rolf Harris record.
The song below was her pick as worst ever as she warns, once you’ve herad The Shaggs you can’t unhear them 
Auto Reg rating
+2
Grass
2 x 20m sled 2 min rec
2 x 30m sled 3 min rec
3 x 20m finish drill 20m lead 2 mins rec
3 x 20m finish drill 30m lead 3 min rec
3 x 20m finish drill 40m lead 4 min rec
PC
3 min rec
3 x 60, 62, 65, 67, 2 x 70
S/set with 90 sec rec
Squat 5s x 3r x 75
Incline db press 2s x 8r x 27db, 1s x 6r x 27db, 1s 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
stretch
Rating
7
next week or so will be messy due to being out of town, meetings etc and not sure what will happening training wise
Auto Reg rating
-2 
Track
3 x 10m walk back rec
3 x 20m 2 min rec
3 x 20m pushup 2 min rec
3 x EFE 4 min rec
4 x 60 from pushup (alternate legs) accel to 20m 2 min rec
Plyos
2s x 3r x 20m walkback rec
bounds
double foot hops
skips for height
S/set with 1 min between sets
1 leg squat 5 x 5
Clap pushups 5 x 5
S/set with 1 min between sets
1 leg GM 5 x 5
Handrail body rows 5 x 5
Stretch
Rating
6
struggled to relax on 60’s but not good sleep last night. In Auckland.
Auto Reg rating
0
Conditioning
3s x 3r x 1min hills rec = 1min / 3min
12 min jog
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
6
trained in Auckland
Been suffering a bad cold the past few days that means I won’t be training today Have made great advances the last 16 hours that should mean I can train tomorrow
Auto Reg rating
0
Track
3 x 20m sled 2 min rec
3 x 20m from pushup (alternate legs) 2 min rec
3 x FEF rom pushup (continue alt legs) 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
stretch
Rating
8
cold still a bit there so no weights
Auto Reg rating
+2
Conditioning
L tempo
10 min jog
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7
Auto Reg rating
+2
Track
3 x 10m sled walk back rec
3 x 20m sled 2 min rec
3 x 20m from pushup 2 min rec
3 x EFE 4 min rec
3 x 50m from blocks 5 min rec
4 x 60m 3 pace walk in, accel to 20m and hold 2 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
Squat
3 min rec
3 x 70, 80, 90, 95, 100
BOR
90 sec rec
5s x 3r x 60
Iron Cross
90 sec rec
4s x 8r x 5 plates
S/set with 90 sec rec
SLDL 3s x 5r x 70
Chins 2s x 5r
stretch
Rating
9
cold still lingering but a very good session can feel benefit of sled work in accelerations. Surprised at how good weights were as over a week since I touched any and given cold. Could have gone up a bit more on squats but decided better to play it safe rather than go for broke.
Auto Reg rating
+2
Conditioning
Circuit x 5, 3 mins on 1 min rec
jump rope, calisthenics, rowing
Hurdles
6 x 10 hurdles
walkovers
over / under
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
Auto Reg rating
0, C stole the blankets and woke me up! :mad:
Track
3 x 10m sled walk back rec
3 x 20m sled 2 min rec
3 x 20m pushup 2 min rec
3 x EFE 4 min rec
4 x 60 90 sec 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, 1 x 80
Hang snatch
2 min rec
5s x 3r x 40
S/set with 90 sec rec
Squat 1s x 8r x 60, 3s x 8r x 85
Standing DB press 3s x 5r x 20db
Turkish get up
90 sec rec
2s x 5r x 12db
Rating
7
too tense on first 3 60m reps, squats were horrid.
Monumental day, started new job and sadly now the shortest in the family as M slightly taller :(…cheeky bitch has had a growth spurt in the last month…knew I should have cut her food back and increased her cigarette intake
Auto Reg rating
+2
Conditioning
3 x 3 x 300 100m walk between reps, 300m between sets
10 min jog
Hurdles
6 x 10 hurdles
walkovers
over / under
abs
10 x 30 sec on / 30 off various exercise
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
Auto Reg rating
+2
Track
2 x 10m sled walk back rec
2 x 20m sled 2 min rec
2 x 20m from pushup 2 min rec
3 x FEF 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 x 2
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
stretch
Rating
7.5
all pretty good except for PC which sucked
Auto Reg rating
0
Conditioning
L tempo
10 min jog
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
7.5
starting to feel the benefits of the plyos and sled work even on tempo, stride definitely feels longer,smoother and not so choppy
Might do a session tomorrow as wont have time on Monday…will see.
Auto Reg rating
-4
Track
3 x 10m sled walk back rec
3 x 20m sled 2 min rec
3 x 20m pushup 2 min rec
3 x EFE 4 min rec
3 x 50m 5min rec
5 x 60 2 min rec
stretch
Rating
5
possibly shouldn’t have trained but decided to as nice day, busy tomorrow and crappy weather predicted for Tues. No plyos or weights though.