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81

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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
2 x 30m from pushup 3 min rec
4 x 60m 90 sec rec
15 mins
4 x 60m 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

Squat
3 min rec
3 x 72, 82, 92, 97, 102

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 :cool:

82

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

stretch

Rating
7.5

83

Auto Reg rating
-2

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 pushup 2 min rec
3 x FEF 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, 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 87
Standing DB press 3s x 5r x 20db

Turkish get up
90 sec rec
2s x 5r x 12db

Rating
8.5 :cool:

84

Auto Reg rating
+2

Conditioning
Circuit x 5, 3 mins on 1 min rec
jump rope, calisthenics, rowing

stretch

Rating
8

our dog got put down today :frowning:

Date was actually Sat 13th.

85

Tues 16 June
Snow day! :eek:

Wed 17 June

Auto Reg rating
+2

Track
6 x 50m walkback rec (60 sec)
15 mins
6 x 50m walkback rec (60 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

PC
3 min rec
3 x 60, 62, 65, 67 x 1
not helped by hitting my knees on rep 2 of 65’s

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 17db

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

stretch

Rating
7

Thurs 18 June

Auto Reg rating
0

Conditioning
L & S tempo

abs
15 x 30 sec on / 30 off various exercises

stretch

Rating
6

86

Training looks crazy solid! Keep working hard.

87

Thanks although I really need to step up my recovery protocols.

Sat 20 June

Auto Reg rating
+2

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 x 30m blocks
4 x 80m walkback rec (75 sec)
20 mins
3 x 680m 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 72, 82, 92, 97, 105, 1 x 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

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
6.5

feel I’m forcing it a bit and possibly overstriding on SE need to relax, BIG leg day.

88

Auto Reg rating
0

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

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

legs quite stiff from yesterday but this helped.

Did mid winter swim :eek: it was cold!

//youtu.be/9RFh90dZHIs

Happy Birthday to me :smiley:

89

what a coincidence! it’s my partner’s birthday today, too!! :D:cool:

90

Auto Reg rating
+2

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
2 x 30m from pushup 3 min rec
3 x FEF 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 90
1 arm db row 3s x 5r x 35db

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

Rating
8 :cool:

91

Auto Reg rating
0

Conditioning
30 min continuous

abs
10 x 30 sec on / 30 off various exercise

stretch

Rating
5

92

Auto Reg rating
0

Track
5 x 60m walkback rec (75 sec)
15 mins
5 x 60m 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

PC
3 min rec
3 x 60, 62, 65, 67, 70 x 2

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

stretch

Rating
8

was one of those sessions when I felt like not doing it and it went well, nearly didn’t go to track then had to make ,myself do weights yet all were pretty good :smiley:

93

Auto Reg rating
+2

Conditioning
L & S tempo

abs
10 x 30 sec on / 30 off various exercises

stretch

Rating
7

94

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:

95

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:

96

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

97

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:

98

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.

99

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.

100

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: