Monday 9 July 2012

Auto Reg
+2

Abs

Weights
Superset with 1 min rec
Chins @ BW x 4s x 5r
Dips @ BW x 4s x 7r

Grass
60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 15, sec, 10 sec, 5 sec walkback rec

Massage

Rating
7.5

my masseuse has changed times for the next 3 months…. bugger need to figure out what to do.

Sunday 8 July 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
4 x 20m (1 sled) 90 sec rec
4 x 30m (1 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)
2 x 60m 5 min rec (easy20m lead so really a 40m running accel)

Weights

Box Squats @ 52 x 5, 65 x 5, 80 x 5, 100 x 5 3 min rec

Bench @ 32 x 5, 40 x 3, 50 x 5, 65 x 5 3 min rec

Stretch

Rating
7.5

Friday 6 July 2012

Auto Reg
0

Abs

Conditioning
30 min run

Stretch

EMS
20 mins achilles
20 min ham & calf
20 min ITB

Rating
7

Thursday 5 July 2012

Auto Reg
+2

Abs

Grass
2s x 200+200 + = 2 min jog rec, 30 min rec

Weights s/set with 1 min rec
Incline DB press @ 22db x 5s x 8r
BOR @ 60 x 5s x 8r

Stretch

Rating
7

Wednesday 4 July 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
140m, 14 min rec
2 x 100m, 10 min rec
140m

Weights
Box Squats @ 70 x 5, 95 x 8s x 5r 90 sec rec

Military press @ 37 x 5, 42 x 3, 47 x 4, 40 x 3s x 5r 3 min rec

S/set with 60 sec rec
Glute bridge @ 80x 5s x 8r
Abs x 5s x 30sec

Stretch

Rating
8

Monday 2 July 2012

Auto Reg
+2

Abs

Conditioning

6 x 200 (2 min jog back rec)

Weights

Superset with 1 min rec
Chins @ BW x 5s x 8r
Dips @ BW x 5s x 10r

Massage

Rating
7

Cold!

Sunday 1 July 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
2 x 10m (2 x sled) walkback rec
2 x 20m (2 sled) 90 sec rec
4 x 30m (2 sled) 2.25 min rec
4 x 40 3 min rec (easy20m lead so really a 20m running accel)
4 x 50 4 min rec (easy20m lead so really a 30m running accel)
1 x 60 (easy20m lead so really a 40m running accel)

Weights
Box Squats @ 70 x 5, 92 x 5, 105 x 3, 117 x 3, 100 x 3s x 5r 3 min rec
Bench @ 60 x 5, 67 x 3, 77 x 2, 65 x 3s x 5r 3 min rec

S/Set with 60 sec rec
GM @ 80 x 5s x 8r
Abs x 5s x 30 sec

Stretch

Rating
8

Friday 29 June 2012

Auto Reg
+2

Abs

Conditioning
Modified L&S tempo

Stretch

EMS
20 min achilles & quad
20 min ham &; calf
20 min ITB

Rating
7

Thursday 28 June 2012

Auto Reg
+2

Abs

Hills
2s x 4 x 16 sec + 35 sec (45 sec jog rec) 30 min rec

Weights s/set with 1 min rec
Incline DB press @ 22db x 5s x 8r
BOR @ 60 x 5s x 8r

Stretch

Rating
7

Tuesday 26 June 2012

Auto Reg
+2

Med Ball
Overhead x 10
Backwards x 10
1 Hop x 6
2 Hop x 4
3 Hop x 2

Hills
1 x 10m walkback rec
1 x 20m 90 sec rec
1 x 30m 2.25 min rec
20 sec, 14 min rec
12 sec, 8 min rec
18 sec, 12 min rec
20 sec

Weights
Box Squats @ 70 x 5, 95 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 @ 80 x 5s x 8r
Abs x 5s x 30sec

Stretch

Rating
7

sick of crap weather, trained on Tuesday as have event on Wednesday