**Mar 2**

Back Squat 5 x 8 x 102.5kg

A1 RDL 4 x 8 x 70kg

A2 Reverse Lunge 1 x 8 x 60kg, 3 x 7 x 60kg

B1 Swiss Ball HS Curls 4 x 8

B2 Resistance Band HS Curls 4 x 8

Single Leg Calf Raises 4 x 15 per leg

KB Swing 20kg x 10, 15, 25, 50

Ab Circuit 2.5 mins (before session), 2 x 2.5 mins after session

Treadmill Walk, 15 mins 3 degree inclince 6.7kph

**Mar 3**

Bench Press 75kg x 8, 8, 8, 8, 5

Incline Chest Press 50kg x 9, 9, 8, 8

A1 Chin Ups 4 x 9

A2 Incline Curls 4 x 9 x 10kg

B1 California Press 4 x 9 x 40kg

B2 DB Extension 3 x 9 x 12.5kg, 1 x 9 x 10kg

Abs 2.5 mins pre, 2 x 2.5 mins post

Treadmill Walk 20 mins 3 degree 6.6kph

**Mar 4**

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:18, 1:16

4 x 2 x 200m (80m jog between) time per 400m 1:14, 1:13

2 x 400m (lie face down weeping between reps) 1:13, 1:10

Abs

A1 Crunch w Pause 4 x 30

A2 Reverse Crunch 4 x 30

B1 Weighted Twists 4 x 30 x 10kg

B2 Hanging Leg Raise 4 x 15

Treadmill Walk 20 mins 6.6kph

**Mar 5**

Front Squats 75kg x 8, 8, 8, 8

Deadlift 110kg x 8, 8, 8, 8

A1 Good Mornings 55kg x 8, 60kg x 8, 8, 8

A2 – Fwd Lunge 60kg x 7, 7, 7, 7

Calf Raise 90kg x 8, 8, 8, 8

KB Swings 20kg x 10, 15, 25

Abs 2.5 mins pre, 2 x 2.5 mins post

Treadmill 5 mins then legs gave up

**Mar 6**

A1 Pullups 4 x 8

A2 OHP 4 x 8 x 50kg

B1 Pendlay Rows 4 x 8 x 60kg

B2 DB Curl & Press 4 x 7 x 15kg

C1 Incline Hammer Row 4 x 12 x 17.5kg

C2 Lateral Raises 4 x 12 x 5kg

Rotator Cuff 2 x 12 x 2.5kg

Abs 2.5 mins pre, 2 x 2.5 mins post

**Mar 8**

Rugby Match (Lost 30-19)

Scored one try.

**Mar 10**

Back Squat 5 x 8 x 105kg

A1 RDL 4 x 8 x 70kg

A2 Reverse Lunges 4 x 8 x 60kg

B1 Swiss Ball HS Curl 4 x 9

B2 SL Calf Raise 4 x 15

KB Swings – 10, 15, 10, 15

Jump Rope – 250 total reps

Abs 2.5 mins pre, 2 x 2.5 mins post

**Mar 11**

Bench Press 5 x 8 x 75kg

Incline Chest Press 4 x 8 x 52.5kg

A1 Chin Ups 4 x 9

A2 Incline Curls 4 x 9 x 10kg

B1 California Press 4 x 9 x 40kg

B2 DB Extensions 4 x 9 x 12.5kg

Abs 2.5 mins pre, 2 x 2.5 mins post

Jump Rope 5 x 60 reps

**Mar 12**

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:07, 1:07

4 x 2 x 200m (80m jog between) time per 400m 1:05, 1:10

2 x 400m (lie face down weeping between reps) 1:10, 1:07

Took ten seconds off my 4 x 100m runs, pleased to get back to speed in such a short time. Average was 17 secs per 100m for the whole 2.4km tempo, think the 100m could get down to 15 secs and the 200m to 16 secs.

Abs

A1 Weighted Twists 4 x 40 x 10kg

A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30

B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

**Mar 13**

Front Squats 80kg x 8, 7, 6, 6

Deadlift 110kg x 8, 8, 8, 8

A1 SL Hip Raise 4 x 10

A2 – Fwd Lunge 60kg x 7, 7, 7, 7

Calf Raise 90kg x 10, 10, 9, 9

KB Swings 20kg x 10, 15, 25, 50

Abs 2.5 mins pre, 2 x 2.5 mins post

Jump Rope 4 x 75 reps

**Mar 14**

A1 Pullups 4 x 8

A2 OHP 4 x 8 x 50kg

B1 Pendlay Rows 4 x 8 x 60kg

B2 DB Curl & Press 4 x 8 x 15kg

C1 Incline Hammer Row 4 x 12 x 17.5kg

C2 Lateral Raises 4 x 12 x 5kg

Rotator Cuff 2 x 12 x 2.5kg

Abs 2.5 mins pre, 2 x 2.5 mins post

Jump Rope 90, 80, 70, 60

**Mar 16**

Bench Press 77.5kg x 8, 8, 8, 8, 4

Incline Chest Press 55kg x 8, 8, 8, 6

A1 Chin Ups 4 x 9

A2 Incline Curls 4 x 9 x 10kg

B1 California Press 4 x 9 x 40kg

B2 DB Extensions 4 x 9 x 12.5kg

Abs 2.5 mins pre, 2 x 2.5 mins post

**Mar 17**

Back Squat 107.5kg x 8, 8, 7, 7, 6

A1 RDL 4 x 8 x 72.5kg

A2 Reverse Lunges 4 x 8 x 60kg

B1 Swiss Ball HS Curl 4 x 10

B2 SL Calf Raise 4 x 15

KB Swings 20kg x 10, 15, 25, 40

Jump Rope – 300 total reps

Abs 2.5 mins pre, 2 x 2.5 mins post

**Mar 18**

A1 Pullups 4 x 9

A2 OHP 4 x 9 x 50kg

B1 Pendlay Rows 4 x 10 x 60kg

B2 DB Curl & Press 4 x 8 x 15kg

C1 Incline Hammer Row 4 x 12 x 20kg

C2 Lat Raise 4 x 15 x 5kg

Abs 2.5 mins pre 2.5 mins post

**Mar 19**

Front Squat 4 x 8 x 80kg

Deadlift 4 x 8 x 112.5kg

A1 SL Hip Raise 4 x 12

A2 Fwd Lunge 4 x 7 x 60kg

Abs 2.5 mins pre, 2.5 mins post

**Mar 20**

Track Work

2 x 4 x 100m (40m jog between) time per 400m 1:05, 1:07

4 x 2 x 200m (80m jog between) time per 400m 1:06, 1:08

2 x 400m (lie face down weeping between reps) 1:12, 1:06

Pleased with the series except for the pathetic first attempt at the 400m where I held back far too much and actually suffered more for the extra 6 seconds of effort.

Abs

A1 Weighted Twists 4 x 40 x 10kg

A2 Hanging Leg Raise 4 x 15

B1 Crunch w Pause 4 x 30

B2 Reverse Crunch 4 x 30

Prone Knee Tuck on Swiss Ball 4 x 10

**Mar 22**

Rugby Match (Lost 38-3)

**Mar 24**

Bench Press 80kg x 12, 8, 6, 5

Incline Chest Press 55kg x 10, 8, 8, 6

A1 Chin Ups 4 x 9

A2 Incline Curls 4 x 9 x 10kg

B1 California Press 4 x 9 x 40kg

B2 DB Extensions 4 x 9 x 12.5kg

Abs 2.5 mins pre, 2.5 mins post

**Mar 28**

A1 Pullups 4 x 9

A2 OHP 4 x 10 x 50kg

B1 Pendlay Rows 4 x 10 x 60kg

B2 DB Curl & Press 4 x 9 x 15kg

C1 Incline Hammer Row 4 x 12 x 20kg

C2 Lat Raise 4 x 15 x 5kg

Abs 2.5 mins pre 2.5 mins post

**Mar 30**

Bench Press 80kg x 12, 8, 4, 5

Incline Chest Press 55kg x 10, 8, 7, 7

A1 Chin Ups 4 x 9

A2 Incline Curls 4 x 9 x 10kg

B1 California Press 4 x 9 x 40kg

B2 DB Extensions 4 x 9 x 12.5kg

Abs 2.5 mins pre, 2.5 mins post