Training

5 min time trial on C2 rower
1479m
Almost died after this. Rest of session was core work, boxing, spin bike and circuit including box jumps, turkish getups, burpees, push ups and dead lifts.

Squat 5's

Was kind  of dreading this session a bit as I had had a small lay off from my weights in the past 10 days. For this reason it was crucial to get back on the horse this week as the public holiday and weather should mean a bit less volume with running at training. I am going to try for 2 full cycles at 4days a week to help bust through winter and give me a solid base for the back end of season which will be speed focussed. I am sensing a reset soon but want to stave this off as long as possible because the value of resetting will lie in the ability to up the volume and drill the assistance work and this is best to the offseason. My only focus now is to carry the strength levels through to post season. This means no maxing out on last sets and assistance work only when feeling fresh for the lower body. Workout today was:

Warmup Sets
5x60
5x67.5
3x80

Work Sets
5x87.5
5x100
5x115

Assistance Sets
Deadlift
3x10x67.5
Chins
2x8

Rest day- Sunday

Just a big sleep in and a refuel. Back into weights tomorrow. Had a month or two anaerobic focus with weights as the support act so am looking for 6-8 solid weeks of low volume strength work as the focus to get me to semi finals.

NSW Cup

Only my 4th game in this grade. Easily covered more than 8km again in this one though forgot to restart garmin at half time.
Good reports afterwards and DVD came up pretty clean.

Stretch an Roll

Friday is a rest day with just a light roll on the foam roller and some gentle stretching. Game is tomorrow at 3pm.