Sleep
7 1/2 good hours
Power clean
90 sec between
60 x 5s x 3r
Superset with 2 mins between
Squats 3s x 3r x 80
Incline db press 3s x 5r x 25db
Superset with 1 min between
Chins 3s x 5r
SLDL 3s x 5r x 70
Standing DB press 3s x 5r x 15db
Abs
10 mins x various 30 sec on 30 off
Rating
7
all pretty easy and low stress.
Have pretty much figured my off season plan, REALLY looking forward to it and think it will work well 
Just make sure you start a new journal! You’ve started getting out of my screen! 
Well done for the season’s best!
Enjoy your resting days!
I’ll admit I’ve been wondering about that, not that I intend carrying this one on just maybe not keeping one here at all 
John, have you been doing the Arm exercises like at the CF practical seminar? In front of a mirror? just walking around? inbetween sets in the gym? in between drills? inbetween efforts? Or am i just weird… NO wait, dont answer that! I know im weird.
I think them arm drills are goldern. i can feel the hips rotating with the shoulders to get that extra inch too. Honestly, i think thats what i needed to break through to some decient times (i know, them all up hill at the moment, still…) Perhaps that is what also helped to a season Best for you in the 200? Amonst being a tad fresher too.
Bold,
I haven’t been as full on with the arm work as much as that but certainly it is a vital focus when I am training and agree it is a key ingredient. Improved form, flexibility and rest would have been a factor in my slightly better 200 time … a preview of things to come As a note though although that time was the best for the season it is still over 2 sec above my PB from last season which was 26.42.
Thurs 22 Feb
Sleep
6 1/2 hours …watched Prison Break
Tempo
Static stretch
Rating
7 1/2
Sleep
7 good hours
Tempo
Hang snatch
90 sec between
40 x 5s x 3r
Superset with 2 mins between
Standing DB press 3s x 5r x 17db
DL 3s x 3r x 100
Superset with 1 min between
Bench 60 x 8, 7, 6
Stepups holding 20 plate x 8, 7, 6
1 arm db row 27db x 8, 7, 6
Abs
10 mins x various 30 sec on 30 off
Static stretch
Rating
9.5 :eek:
GREAT way to finish this log. All good including the day. Trained around 11 - 12.30ish then stained the verandah and had a game of golf with L.