Monday 14 May 2012
Auto Reg
+2
Weights
Superset with 1 min rec
Chins @ BW x 3s x 8r
Dips @ BW x 3s x 8r
Abs
Conditioning
60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 15, sec, 10 sec, 5 sec walkback rec
Massage
Rating
7
Sunday 13 May 2012
Auto Reg
+2
Med Ball
Overhead x 10
Backwards x 10
1 Hop x 6
2 Hop x 4
3 Hop x 2
Track
2 x 10m (1 x sled) walkback rec
2 x 20m (1 sled) 90 sec rec
2 x 30m (1 sled) 2.25 min rec
4 x 40 3 min rec (easy20m lead so really a 20m running accel)
3 x 50 4 min rec (easy20m lead so really a 30m running accel)
3 x 60m (easy20m lead so really a 40m running accel)
Weights
Box Squats @ 50 x 5, 60 x 5, 70 x 5, 95 x 5 3 min rec
Bench @ 32 x 5, 40 x 5, 50 x 5, 65 x 5 3 min rec
Stretch
Rating
7.5
Friday March 2012
Auto Reg
0
Abs
Conditioning
30 min run
Stretch
EMS
20 mins achilles and quad
20 min ham & calf
20 min ITB
Rating
7
Thursday 10 May 2012
Auto Reg
+2
Abs
Grass
2 x 200m + 200m (+ = 2min jog back rec) 30 min rec
Weights s/set with 1 min rec
Incline DB press @ 22db x 5s x 10r
BOR @ 60 x 5s x 10r
Stretch
Rating
8
Wednesday 9 May 2012
Auto Reg
+2
Med Ball
Overhead x 10
Backwards x 10
1 Hop x 6
2 Hop x 4
3 Hop x 2
Grass
1 x 10m walkback rec
1 x 20m 90 sec rec
1 x 30m 2.25 min rec
1 x EFE 4 min rec
180m 18 min rec
160m 16 min rec
140m
Weights
Box Squats @ 70 x 5, 90 x 8s x 5r 90 sec rec
Military press @ 37 x 5, 42 x 3, 47 x 1, 40 x 3s x 5r 3 min rec
S/set with 60 sec rec
Glute Bridge @ 70 x 5s x 10r
Abs x 5s x 30sec
Stretch
Rating
8
Monday 7 May 2012
Auto Reg
+2
Abs
Conditioning
6 x 200 (2 min jog back rec)
Ave rep 38.89
Weights
Superset with 1 min rec
Chins @ BW x 5s x 10r
Dips @ BW x 5s x 10r
Stretch
EMS
20 mins achilles & quad
20 min ham & calf
20 min ITB
Rating
8
Sunday 6 May 2012
Auto Reg
+4
Med Ball
Overhead x 10
Backwards x 10
1 Hop x 6
2 Hop x 4
3 Hop x 2
Track
3 x 10m (2 x sled) walkback rec
2 x 20m (1 sled) 90 sec rec
3 x 30m (2 sled) 2.25 min rec
4 x 40 3 min rec (easy20m lead so really a 20m running accel)
2 x 50 4 min rec (easy20m lead so really a 30m running accel)
3 x 60m (easy20m lead so really a 40m running accel)
Weights
Box Squats @ 70 x 5, 90 x 5, 102 x 3, 112 x 3, 95 x 3s x 5r 3 min rec
Bench @ 60 x 5, 67 x 3, 77 x 1, 65 x 3s x 5r 3 min rec
S/Set with 60 sec rec
GM @ 75 x 5s x 10r
Abs x 5s x 30 sec
Stretch
Rating
8.5
weights were very good but not quite great, probably could have got 112 x 4 but paused too long on box and with bench should have got 77 x 2 but my wife asked me a question mid set, while she said I didn’t have to answer it broke concentration.
Friday 4 May 2012
Auto Reg
0
Abs
Conditioning
Modified L&S tempo
Stretch
EMS
20 min achilees & quad
20 min ham &; calf
20 min ITB
Rating
7
Thursday 3 May 2012
Auto Reg
+2
Abs
Grass
2s x 4 x 80m + 200m (+ = 45 sec jog back rec) 30 min rec
Weights s/set with 1 min rec
Incline DB press @ 22db x 4s x 10r, 1s x 9r
BOR @ 60 x 5s x 10r
Stretch
Rating
8
Wednesday 2 May 2012
Auto Reg
+2
Med Ball
Overhead x 10
Backwards x 10
1 Hop x 6
2 Hop x 4
3 Hop x 2
Grass
1 x 10m walkback rec
1 x 20m 90 sec rec
1 x 30m 2.25 min rec
1 x EFE 4 min rec
3 x 160m 16 min rec
Weights
Box Squats @ 70 x 5, 90 x 8s x 5r 90 sec rec
Military press @ 35 x 3, 40 x 3, 45 x 4, 40 x 3s x 5r 3 min rec
S/set with 60 sec rec
Glute Bridge @ 70 x 5s x 10r
Abs x 5s x 30sec
Stretch
Rating
8.5
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