24/12 67min commute on single speed
Had a play in the evening with the slosh ball
Cleans 2 x 20
Squats 2 x 20
Lunges 2 x 20
Shouldering 2 x 5es

26/12/ run with the dogs 23min
60min easy ride on road bike

27/12 Fun Session in the evening with the slosh ball & had Ann-Michel & Neil to enjoy it with me
1 x 50 Deck Squats
3 x 20 Cleans @ 32kg Sloshball
3 x 5ES Cleans to shoulder @ 32kg Sloshball
1 x 5ES Step up to lunge @ 32kg Sloshball
2 x 10ES Step up to lunge @ 32kg Sloshball
1 x 10 Bench press @ 32kg Sloshball
1 x 30 Squats @ 32kg Sloshball

If you check out Neil's blog, you will see he had no idea what weight we were lifting. The core had a great workout getting through this

28/12 Went for a MTB ride at the You Yangs & managed to do one off those stupid stacks 300m into the ride when you are just playing around. About 10min later, there is something funny going on with my little finger. I stop to wait for the others to catch up & take my glove off to have a look at my finger, only to see the tip is bend at 90 degrees. One of the guys I was riding with was a Dr & he goes "hammer fracture". I had a bit of electrical tape, so we strapped it up & away we went for another 2:30hrs riding. First time I've ever broken anything other than my nose playing Rugby, no pain at all & very little swelling. Just a pain as I've got to keep it in a splint for about the next 4 weeks.

30/12 Short jog in the hills 23min
1 x 100 Squats to parallel OSBB 39kg

23/12 66min commute with not much fun coming home today as the temp hit 40C. Nice cold shower was the answer to remove the layer of sweat.
50min KB class. As the last class of the year & because it was hot we did a 2 x 16kg KB session
5 x 10 Swings
5 x 10 Snatches
5 x 10 LCCJ
3 x 20 snatches
Lots of rest as people were melting
Here's the Slosh ball. I've got it less than half full & it's 30kg. With all that water moving around it's a great challenge. We are going to have lots of fun with this.

22/12 Well my forearms feel smashed today with the tyre flipping & sledge hammer work on Sunday catching up with me. On the 90min commute today I could feel every bump in the road shoot through them. So what do I do but work them over in the KB class
50min KB class 60sec work, 30sec rest
Lots of Snatches, 1A swings, LCCJ's & Clean/Press/Lunges.
After the initial pain & trouble holding onto the weight today, they started to work again & by half way through the session was pain free. Always find the best thing for me with DOM's is to train hard again. If I rest it seems to take 6 - 7 days to recover, so 1 recovery day followed by a hard session the next day makes me recover faster.

20/12 Nice easy 65min cruise on the Single speed
PM Training session down the park tonight
Tractor tyre & Sledge hammer 10hits over each shoulder & flip Tyre 10 time across Oval & Back
AquaBag OH carry over Oval & Back
4WD Tyre sprints 6 x 30sec on 30sec off
20kg MB 20 Slams & Zetcher Carry cross Oval & back
24kg Sandbag Snatch & OH carry half way across Oval & back
2 x 16kg KB Cleans 50

21/12 Shoulders & Forearms a bit fatigued today, so 90min commute the long cut.
45min KB class, played with the 16kg
Visited Australian Kettlebells this morning on my way to work & picked up a large Slosh Ball. http://www.kettlebells.com.au/store/slosh-balls/ Had a bit off a play with it today Cleans, Squats, Lunges, Shouldering with the ball at 30kg. Lots of fun & will properly take away on holiday mid Jan. This will really get the HR going doing some complexes

17/12 Still enjoying the recovery riding after the 24hr 66min commute.

PM Time for some fun

Deck Squats 2 x 20

Supersets as below with 20sec b/w exercises/change of sides & 1:40min b/w sets

M/B Slams 1 x 1min 15kg 2 x 1min 20kg

Step-up/Lunge 3 x 1min es OSBB

Aqua Bag Hang cleans 3 x 1min

Step-ups 3 x 1min es OSBB

Renegade Row/Push-ups 2 x 1min 16kg, 1 x 1min 32kg (some people engage mouth, before Brain)

Bulgarian Split squat 3 x 1min es OSBB

This was better this week, with no IMS. (Immediate Muscle Soreness)

19/12 Busy day today, taking the family for a Train trip into the city. Nothing draws attention like a 2 year old screaming, Ready Set Go, as the Train left every station. Had a great day out & 2 very tired boys by the time we got home.
Flynn, practicing his back flips

Flynn looking the part, down by the Yarra

Lunch at South Bank

The boys on the Sky Wheel

16/12 Nice easy day as 40C on the way home from work there was no way I was going to do any extra or go hard 66min commute.

15/12 Commute 65min on the single speed. Not doing any extras at the moment, just taking it easy.

45min KB class 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 with 16kg

Snatch, Jerk, OALCCJ, Bottom's-up cleans, 1 Arm/Leg Deadlift, Rack lunge 36min of continuous work to complete.

This is the inside of the Oakley O-Lab & 1 off the tests on glasses strength.

14/12 easy commute 67min. Great ride as the traffic was really quite on the roads
45min KB class. As I didn't lift KB's last night I went heavier tonight 28kg & made one of the other guy's use the other 28kg, he wasn't that happy, but I had fun & that's what's important.

10/12 ride 2:45hrs
PM
Deck squats 2 x 20
Step-up/Lunge 2 x 2:30min es 39kg OSBB 18/18, 19/19, 20/20
Alt Step-up 3 x 2:30min OSBB
Bulgarian split squat 3 x 1:30min es OSBB
Jump squats 1 x 30 Should have done time as this felt easy after everything else

13/12 Well I got up & went for a 15min run to try to get rid of these DOMS & it didn't work, so a little later it was on the trainer for a 30min spin trying to keep rpm's over 95. This hurt as the legs only wanted to spin at 70rpm, but it worked & the legs would be ready for the evening session.
Pm
Sledge hammer work, Alt using heavy 6.5kg hammer & light 3.5kg hammer 12 x 20 hits over each side.
Tyre drag 7 x 100m, 3 with heavy tyre & 4 with 4wd tyre. HR was way higher with the lighter tyre as I could sprint all the way. Legs were destroyed with the heavy tyre.

7/12/2009 Commute 70min & KB class 50min

8/12/2009 Commute 70min at 50min KB class. Had fun in the class tonight with all rest done in the push-up prone brace position. Lot's of very tied people at the end of the session

9/12/2009 70min commute & 55min KB class same as yesterday but spent less time in prone brace because we did more reps in exercises

10/12 Morning ride was a ride with a group from http://www.bicyclesinc.com.au/ from the store to St Kilda where we meet the people from Oakley. Then we rode to Blackrock & back where we were shown through the O-Lab truck looking at all the safety feature of the Oakley glasses, watching ball bearings being shot at glasses at 160kph & 1kg steel spikes dropped on glasses. Seeing the results of these tests done on competitors glasses & ten on the Oakley glasses makes me glade I brought the Oakley's. Having problems loading the video, will try again later. Then into work for a late start. Here's some photo's from the morning.

Check out Sam in Lycra. Love those white shorts.

Oakley Jawbone review

I've had these glasses now for about 2 months & so how do the rate.

First off you get 2 sets of Len's with the Atomic Orange sunnies, Fire Iridium & Persimmon. The The clarity off these Len's are outstanding. The Fire Iridium Len's are great for those bright days, but for most of my riding on the Mountain bike, I find the Persimmon Len's the best. These are the Len's I started the Kona 24hr last weekend wearing & with the rain coming down & getting dark at 8pm I was still wearing them without lights, while most riders had ditched their glasses & were riding with lights. Other riders had ditched their glasses because of rain, mud & fogging up issues, while I'd worn the Jawbone's for 8hrs straight through the worst of the conditions without needing to clean them once.

The Hydrophobic coating seemed to stop the mud sticking to the Len's & the water just ran off. O.K. I did change to clear Len's Radar's for the night laps, but I don't find the Radar's as versatile as the Jawbone's. I've ridden off-road at night with the Persimmon Len's, but for 10hrs of night riding I thought a clear Len's more appropriate.

This Jawbone model has the vented Len's & it really works. You can feel the extra air flow over the inside of the Len's while riding & once you get use to it you no longer notice it. It works great with no fogging issues at the Kona & if they were every going to have fogging issues it would have been then.

Changing Len's is so easy & secure. The Len's aren't going to fall out like other easy change Len's glasses or leave you feeling that you are going to break your glasses to get the Len's in. The latch & hinge system is easy to use.

These must be the most comfortable sunnies I've ever worn. They just fit my face right & stay in place. Once on there is no need to adjust their position due to pressure points. They seem to hug the face.

So after 2 months of abuse from myself (clumsy) & my 2yr old (who has a thing about destroying my good sunnies) they are still in fantastic condition. After all the mud at the Kona I just took the Len's out & cleaned the frames in warm soapy water & they came up like new.

Conclusion: would I buy these glasses again, definitely yes. Why, because they work great, look great & are so far 2yr old resistant.

1/12 Easy commute on single speed, just turning the legs over 72min

2/12 Another easy commute, 70min

3/12 Did an easy KB session today
2 x 20 deck Squats
2min es Snatch 20kg
6min Rack Holds 2 x 16kg
Cleans 2 x 16kg 3 x 50

5/12 30min spin on the trainer

6/12 10min run easy
2 x 20 deck squats
24kg KB workout
4 x 2min OALCCJ
2 x 2min Snatch
4 x 2min 1Arm/Leg Deadlift
4 x 2min 1A Cleans
2 x 2min Russian Twist
End result 1 ripped finger callus

This is the new ride. The Giant Anthem X1. Full Shimano XT except rear D which is XTR. Trying Frameskins to protect the chainstays. Will let you know how it compares soon.

If anyone is interested in a 2009 XS 14.5inch Anthem X0 at a good price let me know.

Photo's from the weekend

Before the rain

Sunday Morning

Neil looking happy on his first lap.

Harry enjoying the ride












Stan on Sunday Morning

Riley & Flynn enjoy an Ice Cream.

MoBro's

kona 24hr

26/11 Easy session tonight just to keep things ticking over
2 x 20 Deck Squats
3 x 15es explosive step-ups
3 x 15ES @ 12kg Balance board swings
3 x 5ES Balance board lunges (alternating)
3 x 10ES @ 12kg Balance board squats

28/11 Kona 24hr
Started setting up my camp site yesterday, so I could get a good site in Pit Lane. Arrived at 9:40am to finish setting up & to be joined by Stan & Harry riding as a pair for their first 24hr ever & helping me out for the long ride.
At 12:00pm was sitting mid pack for an easy start & just rolled around the start loop & out onto the track. the track was in good condition considering the storm that came through the night before. Not to much to say early on as I was just trying to ride an easy tempo & just taking it as a long ride.
Then the rain's came down & the track turned to a bog in lots of places. It was good to see that they made some changes as sections of track were starting to get completely destroyed. But I just tried to keep to my tempo. At about 5pm Ryan from Baum passed me on his single speed & we proceeded to ride together or pass each other for the next 15hrs. Some sections he was faster & other sections I was faster.
At 8pm when we went to the new course & it was faster until the rain's came down again. Stan & Harry (Bicycles Inc) were in 6th place & enjoying themselves. At 2am they gave me my first cat update & I was leading by 1.5 laps. At 5am I'd extended it to 2.5 laps & so I took a break of 1:20hrs from the mud & went & had a nice warm shower & got into a nice clean dry kit. At 6am with the change to the Day2 track, it was out for a fun roll around some dryer trails, only to start riding with Ryan again. Lap 19 I caught Brad who was coming 3rd in elite & rode with him for my last to laps to keep him company. I ended up doing 21laps, 304km, 11 000cals, 4400m climbing carrying 5kg of mud. Good ride, lots of talking & thanks to Bicycle Inc, Giant, Stan & Harry & family for your help. Will I do the World's in Canberra I'm still thinking.

23/11 Easy commute 90min just turning the legs over
50min KB Class easy with 16kg

24/11 Easy commute 75min. Didn't lift in Kb class today just instructed

25/11 Easy commute 70min. Just instructed again in KB class. I finding this week hard as I want to lift in the classes, but with 24hrs of fun this weekend I'm trying to take it easy.
BW 62.1kg
Photo's From Officer race

22/11 Commute on singlespeed 65min

Pm Fun session tonight with the 28kg KB, 60sec work 30sec recovery,
2A Swings
1A Swings
1A Cleans
1A Snatch
1A Cleans
1ALCC&J
1A Cleans
1A Leg Deadlift
1A Cleans
1A Snatch
1A Cleans
1A Leg Deadlift
1A Cleans
1A Snatch
1A Cleans
1A Leg Deadlift
2A Swings
For a total of 32sets. Was very happy to get through all this with the 28kg. Didn't add in any lunges or squats, as it was meant to be an easy session leading into next weekends 24hr

19/11 commute 70min on MTB
PM after yesterday I went easy as I've got the Kona 24hr in just over a week
2 x 20 deck Squats
1 Leg box jumps 1 x 30es 2 x 10es 1st set was done on a 35cm box & other 2 on the 44cm box

20/11 Doing some stretching I've managed to stir my Rt Knee up, luckily it feels fine on the bike. 70min on single speed.

16/11 1:30hr commute on the MTB

45min KB class, went easy with 16kg

17/11 1:25hr commute on MTB easy

18/11 Big day today 1:45hrs on the single speed, getting to work then 5hr KB workshop with the Guru Steve Cotter. Steve put us through our paces & after the stories I've heard about the sessions he's taken in the past I decided to start out easy. After a 35min warm-up, it was time to pick up a KB. He said go easy so I grabbed a 16kg only to find the only 16kg left had a rough handle & an E on it. I wonder who's that could be (Emily). This was perfect with the handle prepped already. Steve started out with swings, & has changed his style to keep the KB in closer at the top, which saves the hands & moves the KB like in the snatch arch. Then we moved onto 1A swings. Next came cleans & I was felling good with more rest than I'm use to so I stepped up to the 24kg. Nice new shiney handle that was horrible to use. Then to presses (20kg), push presses, jerks, & Snatches (24kg). Then Double KB Squats & OH Squats (16kg). The OH squats were by far my worst movement, therefore I need to do more of them. That wrapped up the 5hrs. I was happy with how the session went & out of 21 participants was the only one to use the 24kg, the rest of the guys were struggling with the 12's & 16's, & 2 of the guy who tried 20kg, put them back after 1 set. To keep you happy Neil Bw 61.9kg. The interesting thing was the ride home, legs felt crap, I just don't know why.

12/11 Still took it easy today 65min commute

Check out how the Mow's going for Movember

PM

2 x 20 Deck Squats

2 Agility Band Sprints 3 x 15

Next we Superseted Box jumps with Step-up/Lunges 3 x 30(16kg), 5es(39kg)

Explosive Step-ups 3 x 10es OSBB

15/11 Officer Enduro. Well my partner Matt, for the Kona has decided not to race pairs, so it looks like I'm doing Solo, so I decided to tackle this race differently. I went out easy & tried to ride slow, at a nice 24hr pace & just enjoy myself. It was hard doing this as I felt pretty good but the idea was to do as little as posible, not win. I also played around with my nutrition, seeing how much I could eat. An increace of 50cals per hour pushed me over that limit & made me feel crap in the stomach which made me ride slower, but that wasn't the aim with the nutrition, so it's back to 270cals per hour for the race. I decided to stop at 5:30hr as this would allow be to get home & take the family for a swim, & that was a better idea than another lap. Ended up 4th in 40+ solo & 3rd in the series. Now 13day to the Kona 24hr

11/11 Nice lazy day with just the 65min commute. It's amazing how quickly I'm getting use to the heat. Didn't even realise it was 35c on the ride home. Temp felt not to bad, I suppose after doing KB class on the Sun deck at work, having any breeze is going to fell good.

9/11 MTB commute 1:22hr
45min KB Class. Temp 35c. Still hot so trained with the 24kg & keep reps low.
After using the 32kg yesterday my core was smashed today, which made for a challenging class with the 24kg.

10/11 MTB Commute 65min easy
45min KB class. Temp 34c. Went easy with 16kg

5/11 75min commute on MTB

PM
Deck Squats 2 x 20
Double Agility band Sprints 3 x 15
Box Jumps 3 x 30 2 x 8kg
Step-up Lunge 3 x 10es 39KG OSBB (added an extra 5kg of shot to the bars)
Kneeling Squats 3 x 20 OSBB
Tabata Jump Squats OSBB 20sec work 10sec rest for 4min, bar stayed on back

Legs didn't seem to work to well after all this, I just don't know why.

7/11 easy 30min Spin on the trainer

8/11 Went out for a 1:30hr MTB ride in the middle off the day at 34C it's the hottest day so far this year, & with some big races coming up I need to get use to the heat.

PM Still 34C so went heavy with low reps . Worked out with the 32kg KB
2A Swings 3 x 10
1A Swings 3 x 5es
Snatch 4 x 5es
Jerks 3 x 5es
OALCCJ 3 x 5es

Ann-Michel had a goal to snatch the 32kg. She did it tonight & managed 1es. Great work

Good riding Neil for 4th at the Gravity in the Pairs on the Single Speed, & to Justin who came 2nd in the Solo field on a Single speed.

Emily won the Long Cycle comp in Vegas with 70/68 for CMS. well done

4/11 1:15hr commute on MTB with a couple of extra steep climbs.

45min KB class. Had a nasty one set out today & wasn't able to join in the fun as I had a newbie. So I worked on technique with them & destroyed the others. Will have to make up for it on Thursday night.

2/11 MTB commute 1:30hr around Yarra Trails
45min KB Class. Used Tabata principles for tonight's work-out 20sec work 10sec rest for 4min.
Rack Squats
Snatch
Jerks
Rack Lunge
OALCCJ
Snatch
Rack Lunge
Russian Twists
Working with 1 KB made it a lot easier so only 1min rest B/W sets.

3/11 Went out for a ride with a group from Bicylesinc.(http://www.bicyclesinc.com.au/) Headed down to the You Yangs for a cruise around the trails. I did 2:15hr riding 38km with 725m climbing.

Look like this is going to be the new bike. Was going to go for the new Giant Advanced SL kitted out with Sram XX, but as they haven't made an XS frame as yet so looks that I'll have to wait until the end of next year for that. Had a ride on a small & just don't like how they handle as much as the XS.

Birthday Training. Nice ride in the mud from last nights Thunder Storm around the Yarra trails 1:30hrs.

PM did a pairs circuit, 2min per station, only rest when your partner is exercising.
Chin-ups sets of 5
Wall Ball 6kg sets of 15
Hang Cleans Aqua Bag 10's
MB Slams 20kg 10's
Push-ups 10's
MB Push Press 15kg 10's
KB Snatch 24kg 5es
LCCJ 2 x 16kg 5's
Jerks OSDB 2 x 18kg 5's

Went through 2 x's + an extra set on chin-ups & Wall ball.


Everyone ready as we head out the door for my birthday dinner











AM vs the tyre for 10 sets up & back. On her 3rd set

29/10 Commute on MTB again today for 1:20hr
PM
Deck squats 2 x 20
Step-up/Lunge 34kg OSBB 3 x 20es
Agility band sprints 1band 2 x 15 (not coming all the way back, keeping tension on the band), then Neil started complaining that I was soft so 1 x 30, the Neil was saying it's not like doing 2 bands so I did 2 x 15 with 2 bands. With the 2 bands it didn't seem any harder on the out run even though you can't go as far, but on the way back it's a different story, they try to destroy you.
Then it was into the street for tyre sprints 6 x 30m, next sprint started when the HR dropped to 120bpm.
Leg very fried after this.

31/10 Easy spin on the trainer 60min HR 118 - 124.

28/10 MTB commute 70min
45min KB class Main sets today were done with 2 x 16kg
LCCJ 3 x 3min 23, 24, 27reps
Double Snatch 3 x 1min 13, 14, 17reps
Renegade row Push-up 3 x 1min 8, 9, 10reps
1 Leg deadlift 2min 20es

The doubles are great for getting that HR pumping. With the LCCJ I can push 20 out in about 90sec but when it becomes work for time it just turns into a survival exercise. Tried not to rest in hang but by the last set this was no longer an option, this is why I was able to push out more reps. Need to practice more time in rack.

26/10 Commute on the MTB today & did some of the Yarra Trails 1:45hr
KB Class 45min easy

27/10 Did some more on the MTB today 1:20hr. No KB class as I finished early to look after the kid's.

25/9 1:20hr commute
PM Did another session down the park tonight, with a small turn out of 4 of us, so we worked in pairs. Justin & Ann-Michel, & Jen & myself.
We had 2 tyres for flipping & hitting, & 2 tyres for dragging
We started with the Flipping. So 10 hits with the sledge Hammer over each shoulder & 20 flips of the tractor tyre across the oval & back.
After this it was swap over & onto the Tyre drags with an old 4WD tyre with the water tube in it. So much more drag on the grass. So over the oval & back then pick up the 2 x 16kg KB & perform 20 LCCJ, & repeat.
By this time the flipping tyres were back & it was race time.
First round working together Jen & myself flipping the tractor tyre half way across & back & the other dragged the heavy 4WD tyre across the oval & back.
Of course I said go before they were ready & got an early lead before being passed, but with the early lead we were turned around first & I say we won by a good 30cm.
Then we swapped & Justin & AM started before we could get ready, but didn't know where the turn around point was so I added an extra 5m to it when we were asked on the way past, which lead to an easy win. Yes AM I do make up the rules as I go. But as Neil would say a win is a win!!!

How to Advertise in RussiaRiley giving Neil some extra coaching with 2 agility bands. Now lets see how long they last doubled up.

22/4 Easy 65min commute

PM Deck Squats 2 x 20

Step-up Lunge 3 x 10es OSBB

Band Sprints 3 x 10 I only went 1 band, but instead of coming all the way back to the tyre, I only came back to the edge of the carpet, to keep tension on the band.

Bulgarian Split Lunge 3 x 15 OSBB

4WD Tyre sprints 1 x 6 25m

The Bear 3 x 5 OSBB

It's amazing how much easier it is when it's not on the grass & doesn't have a tube with 15kg of water stuffed in it, like the other 4WD tyre.

23-24/10 No training for me as I was helping out at the National Lacrosse League. ALL-STAR SERIES game here in Melbourne. Friday's game was good, but Saturdays game was fantastic & the boy's really put on a show. Not much on the injury front which is aways a good thing & so not to much work for me.

21/10 77min commute
45min KB class 24kg & 10kg weight vest.
Decided to make everyone go heavier today & the weight vest just added to the challange. One the weight & two the extra levels of discomfort due to the extra level of sweating that occurs.

19/10 Commute 66min
45min KB Class 16kg

20/10 Extended the commute & add a few extra hills in, which are aways fun pushing a 45 x 18 on the singlespeed 1:46hr with 465m climbing instead of the usual 190m. Need to start making this loop longer on the way home to get some more miles in the legs before the Kona 24hr.
45min KB class with a nice 10min set in the middle for fun.

Riley's New Wheels

15/10 65min commute
PM Work-out
Deck Squats 2 x 20
Bulgarian Split Lunge 3 x 15es 34kg OSBB
Jerks OSBB 3 x 20
Jumps Squats OSBB 3 x 20
Took the Truck tyre for a run up the Street to check out how the new Towing Harness feels. So much nicer that a weight belt.

16/10 Riley's 2nd Birthday, checking out his new wheels

Out for dinner, at our local Greek Restaurant.

18/10 Car getting loaded for the first training session back at the oval.

Bit of fun down at the oval

Truck Tyre tow across & back of Oval about 7min. The tyre moves so muck easier on the road.

25kg Sand bag Snatch 50+ lost count so just kept going

Tractor Tyre Flip & Sledge hammer Hit. Easy Pair up, hit tyre with sledge hammer 10x's over each shoulder & then flip tyre 10x's each across oval & back, 80 flips each.

OALCCJ 30es

4WD Tyre sprint, to middle of oval & back. At the time putting a tube in the tyre & putting 15kg of water in it seemed like a good idea. Still at lest I could kind of run with it not like the truck tyre. By being able to run HR was 25 beats higher.

MB Slams 20kg 20. Was having to much fun watching Neil being smashed in a Sprint by Flynn, with Flynn zig zaging in front of him laughing & then leaving Neil in the middle of the oval trying to shove his lungs back down his throat.

Flynn Giving Neil some help with the truck tyre tow

The long walk home, by Neil Robinson.

14/10 commute 65min
45min KB Class 16kg
Snatch 50es
OALCCJ 50es
2KB Cleans 50, 30, 10
2KB Snatch 3 x 10
2 KB Squats 2 x 10
2KB 1 Leg deadlift 22 x 10es
Get-up Sit-up 5es
KB Russian Twist 20es

12/10 1:25hr extended commute to pick up that towing Harness
45minKB Class. Easy session for me today working with 2 beginners.

13/10 65min commute. Got to love tail winds both ways.
50min KB class. Did lots of combination exercises today, Clean Jerk Squat, Swing Clean LCCJ Lunge, etc. Gave them an easier session after the last 2 hard weeks.

Well we've (Neil's) been destroying a few of the agility bands. So it's time to get the correct equipment for the job. A quick visit to Australian Kettlebells http://www.kettlebells.com.au/ this morning & I come home with this.

Developed in 1998 specifically for strongman contests and proven worldwide in the biggest, most prestigious competitions on the planet, the IronMind Draft Horse Pulling Harness has been the official pulling harness of the World's Strongest Man contest for seven years running, since 2002. So whether you think you're the next Mariusz Pudzianowski (pictured below) or are perfectly content to be a backyard warrior, get a Draft Horse Pulling Harness and pull with the confidence that comes from using the best.

Now how much does our car weigh

8/10 66min commute

Step-up lunge OSBB 34kg 3 x 15es
Explosive step-ups OSBB 3 x 10es
Band Sprints & Bear crawls 3 x 10/5

10/11 Eltham - Kangaroo Ground Loop 1:43hr. Legs felt sore from Thurs night but strong, so managed to take another 3min off this loop. Wish they had been like this 2 weeks ago.

12/11 2KB workout circuit with 2 x 20kg
Swings 10, 20, 10
Snatch 5, 10, 10
Jerk 5, 10, 10
Cleans 10, 20, 20
LCCJ 5, 10, 10
Dips 10, 20, 20
Renegade Row Push-up 3 x 10
1 Leg Deadlift 10es

6/10 66min commute

50min KB class
10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6reps es
It was a 10-1 cricuit but we went back up until the last person reached 1
1A Swings
1A Snatch
1ALCCJ
1A Clean
1A Jerk

16kg 760reps for 12160kg moved

7/10 1:28hr commute. Just have to love getting a flat a 5:25am.

50min KB Class. bit of a 2KB workout today
2KB cleans 20
2 sets of circuit with 2 x 16kg
Swings 10
Snatch 10
LCCJ 10
Rack Lunge 10es (2KB's in rack make this so much more fun)
Jerk 10
HR goes about 20 beats higher working with the 2KB's

2 x 24kg 3 sets
Renegade row/Push-up 10es
KB Dips 10
L-Sit 20sec

2 x 24kg
Cleans 1 x 20, 2 x 10.

5/10 After what felt like an easy weights session yesterday I feel the worst case of DOMS I've felt in a long time.
Commute 68min
45min KB class. Main part of the session today was 2 x 10min sets 1min es
OA Jerks
Snatch
OALCCJ
Clean
1 Arm/leg deadlift

4/10 64min Commute & took a cycling class for 2:10hrs

PM
Deck Squats 2 x 20
Renegade man maker 3 x 5. Did 1st & 3rd sets with 18kg OSDB's & 2nd set with 24kg kb's. It was interesting as the OSDB,s were harder at all parts except the pressing over head.
The Bear 1 x 10, 2 x 5 34kg OSBB, This just destroys my grip
Squats 1 x 30, 1 x 50, 34kg OSBB

1/10 65min commute easy
PM
Deck Squats 2 x 20
Did a timed session tonight 2min on each exercise & 1min break 3 x's through
Aqua Bag Clean & Press
1min Agility band Sprints 1min Agility band Bear Crawls
MB Slams 8kg
Step-up lunge OSBB 34kg
Box jumps 2 x 8kg
got better each round, but the legs still lack that snap.

30/9 Nice easy 70min commute, don't you just love it when you get headwinds both ways.

55min KB class. Did pretty much the same as yesterday except finished with Snatches 5 x 10es just for some extra fun.

29/9 Extended commute 1:35hr
Got an email from Ann-Michel saying how sore her abs were after Sunday, that she would like to do that workout again sometime & she'd be at the KB class tonight. So what can I do but oblige.

45min KB Class. Rest B/w sets 30sec PUPB easy with 16kg
1A swings 5 x 10es
1A cleans 5 x 10es
1A Jerks 5 x 10es
Rack Lunge 5 x 10es
1 Arm/leg deadlift 3 x 10es

Ann-Michel did try to say that she didn't mean tonight.

24/9 65min commute
Good fun work-out tonight
Deck Squats 2 x 20
Circuit of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1es again but with 20kg
Snatch
Clean
Lunge
Jerk
1 Arm/Leg deadlift
Jim said "give me the 24kg as I'll do that easy" only to fail at 4's

Step-up Lunge 3 x 10es OSBB 34kg

2A Swings 5 x 20 with 30sec PUPB (Push-up Prone Brace) b/w sets. This is the rest 24kg

26/9 Felt Epix. Big MTB ride today set up by Jason from http://feltepix.blogspot.com/
It was an early start, on the bike at 6:45am to make it to the start of the ride at Jason's in North Ringwood. Rd's were wet but no rain as yet got to Jason's at 7:50am. Headed of at 8am with-out Jim (I'm hungover) Hsu, 2 Fails in 3 days Jim, & Neil (I'll ride beach Rd instead as it's easy) Robinson. Ended up with a group of about 10 riders for a fun day in the mud. Considering the weather we had a great day with only 2 mechanicals 1 broken chain that was so fixed & then Jason managed to rip his rear Derailleur off the hanger which pretty much ended his day.
In the end I rode 105km in the 7:30hrs I was out. 5:45hrs actual ride time with around 2400m climbing on lots of fun wet muddy trails with only around 30min of rain. The hardest part of the ride was leaving the guys to head home by 2:30pm into a headwind for 1:15hr. Just what the body needed to finish with.

27/9
Deck Squats 2 x 20
Ann-Michel had to leave early on Thursday night & missed out on the PUPB set at the end off the session, so I promised that we would do some on Sunday. Promise kept.
Worked out with 24kg KB. At the end of every set we did a minimum of 30es PUPB used as rest B/w sets. Time didn't start until last person was in position. If you were faster with the exercise you just spent more time in PUPB. What Fun.

OA Swings 5 x 10es
Snatch 5 x 10es
Rack Lunge 5 x 10es
Cleans 5 x 10es
1Arm/Leg Deadlift 4 x 10es
Elizabeth couldn't do anymore legs so we finished with Renegade Row 1 x 5es

28/9 1:30hr commute. Did some extra spinning of the legs.
Had to do my Pool Life Guard update today , so no KB class & home early, to play with the kids.

23/9 Easy 66min commute, legs still feeling flat

45min KB Class
Main set like yesterday, just made it harder
16kg 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps es
Snatch
OALCCJ
Rack Lunge
Jerks
1 Arm/leg deadlift

took a nice 26:35min with no resting
It's an interesting set, as it gets mentally easier as you work down the set, but you always seem to do extra as you forget to drop the rep on the next set through. Extras are always good.

21/9 1:30hr spin on the singlespeed
45min KB class, went easy with the 12kg

22/9 65min commute
45min KB class
Main set was 10, 9, 8, 7, 6, 5, 4, 3, 2, 1reps circuit
2A High swing/row
Clean es
Rack Lunge es
Jerk es
1 Arm/leg deadlift es

Worked with the 16kg today & did it easy in 20min

20/9 Aussie Marathon Champs
Up at 3:30 as I needed to get to the race early to register. Left home at 4:10am & arrived at race venue at 6:00am, as registration was only open for 60min & food drop-offs & everything else needed to be done before 7:00am. Got registration done & slowly got ready. The Girls headed out at 7:30am & we were moved into the waiting area by 7:45am for our 8:15 start.
I got in the second row on the grid & was feeling good. The gun went & we were off. I moved straight into 3rd wheel & for the first km felt great & then we hit the first easy climb & the quads just wouldn't fire. Slowly just dropped back through the pack & off the back. At the top I felt fine again & road back on until the next climb. With nothing in the quads all I could do was just ride the climbs easy. It was strange because any short shape explosive climb seemed easier than any easy gradient climb. At about 15km my back started to tighten up on any climb due to my hip flexors trying to do to much work. In the end I came 10th in Masters, was hoping for better, but considering how bad my quads & back felt I'm glade I finished. The strange thing is I felt as bad at the 25km mark as at the finish 82km's later.
Time 5:42:54
Dist 108km
Climbing 2380m

17/9 Commute 63min
Today with the weights I just did some balance work as a recovery session.
All done on IndoBoard
Switch Lunge 5es, 10es, 15es
1A swings 3 x 15es 16kg
Snatch 3 x 10es 16kg

18-19/9 as I'm away racing all day Sunday, just family time

16/9 Easy commute 65min
Had another beginner for the KB class so more technique work for me while the rest of the class suffered with a 2kb circuit 4x's

Double Swings 10
Alt Snatch 10es
Alt Jerks 10es
Rack Lunge 10es
LCCJ 10es
1 Leg Deadlift
Cleans 10
Russian Twist 10es

I've managed to tweak my right calf which is giving me some trouble. Lots of painful massage before Sundays race to get it right.

15/9 Took in some trails on the MTB 1:50hrs. Legs feeling extremely flat.

KB Class 45min, I punished the class & took it easy myself teaching 2 beginners the correct technique.

Need to freshen up these legs for the 105km Aussie Marathon champs this Sunday.

He's Riley showing us how to get stuck in a chair

Neil's show us how to sweat, with the Step-up/Lunge OSBB. The video just doesn't do it justice.

9/9 Just the commute today 65min

10/9 Commute 65min
PM Training
Deck Squats 2 x 20
Step-up/Lunge 3 x 15es 34kg OSBB
Box Jumps 3 x 50 16kg
Agility band sprints 3 x 15
Bulgarian Split lunge 3 x 15es 34kg OSBB
Jerks 3 x 15 34kg OSBB
Jump Squats 3 x 50 OSBB
Tank now empty

13/9 Spin on the single speed 1:45hr
PM Weights 50min
Step-up/Lunge 3 x 15es 20kg
Box Jumps 3 x 50 16kg
2KB Cleans 3 x 30, 2 x 20kg
MB Slams 3 x 30 20kg
The Bear 2 x 10, 34kg Old School BarBell (OSBB)
Was going well until the 2KB cleans & then struggeled with recovery.

7/9 Just the normal commute today of 62min. Felt fantastic coming home on the single speed, even after the high intensity KB Class
KB Class 55min
Started out at 60sec work, 30sec rest for 2 sets of each with 16kg
OA Swings
OA Clean
OA Jerk
OALCCJ
Rack Lunge
Snatch
Then finished with 60sec work, 10sec rest for 1 set.

8/9 Did some extras on the commute 90min
KB class 50min
Switch swing 100
Snatch 20es
Jerk 20es
OALCCJ 20es
Rack Lunge 20es
Clean 50es
1 Arm/leg deadlift 20es
Then did the same again with half the reps

Tour De Timor results are in. http://www.tourdetimor.com/2009-Complete-Results---NEW.php
Great riding from Neil & Justin, who came 20th & 56th. Without the major mechanical Justin had in stage 2, he should have been able to crack the top 40. But being the only rider to do the event on a single speed 56th out of 280 riders is a great effort. Neil just needs to put on a little more muscle & we'll make a climber out of him yet.
Congratulations.

6/9 Bit of a different day today with a commute to work on the MTB via the Yarra trails 1:25hrs

Then I took a long spin class for those training for "Around the Bay" 2:20hrs ride time. This completely smashed my legs.

Then in the PM 35min Commute back home into a head wide. Home just in time to get changed for weights Session working out with 24kg KB
2 x 20 deck Squats
2A Swings 1 x 20, 1 x 50, 1 x 30
Snatch 3 x 10es
OALCCJ 3 x 10es
Clean 3 x 10es
Jerk 3 x 10es
Buy the end leg were feeling flat & dead.

3/9 35min spin on the bike
Neil was back to training tonight, after a fun trip away for the "Tour De Timor". So I decided to give him a nice welcome back, well done work-out.
Deck Squats 2 x 20
Box Jumps 3 x 30 16kg
Step-up Lunge 3 x 15es 34kg
Bulgarian Split Squat 5 x 10es 34kg
Jerks 2 x 20 34kg
Jump Squats 3 x 20 34kg (moving onto these from the GS Jump Squats for more intensity for now)
Did most of the session with the Yellow Old School BarBell (OSBB), made Neil use the red one at 36kg
If you check Neil's blog, you can see what lack of sleep does to you, as he had no idea about how many sets or reps we did.

Felt great after the session

5/9 John's take my road bike for the King Lake ride next week, so I headed out on the MTB for some hill repeats. Managed to do 7 repeats in 57min. Legs still a bit flat from Thursday nights weights.

1/9 Start of a new month & now less than 3 week to the Australian Marathon champs. 90min ride.
KB Class Bit easier than planned as we had a new participant 16kg
Around body pass 2 x 10ew
OA Swing 2 x 10es
Clean 2 x 10es
Push Press 2 x 10es
Rack Lunge 2 x 10es
OALCCJ 2 x 10es
Snatch 2 x 10es
One Arm/Leg deadlift 2 x 10es
& then once through everything 10es no rest

2/9 65min commute
KB class Another new participant so I worked with them & set a double KB circuit for the rest of the class.

31/8 Commute 2hrs on single speed today

KB class & make up for last night. 20kg with 1min rest b/w each set
2 x 20ew around body pass
Snatch 1min es, 2min es, 2min es, 1min es
Jerks 1min es, 2min es, 1min es
OALCCJ 1min es, 2min es, 1min es
Cleans 2min es, 1min es, 2min es

Good fun workout

30/9 Had to work & then we had a work meeting so had to add some extra to the commute 2hrs. No time for weights today. Will have to go harder this week to make up.

24/8 easy 70min commute
KB class. Picked up the 12kg & was going to do nothing in the class but teach. It all got the better off me & so I did it with them
Around body pass 2 x 30ew
OA Swings 2 x 50es
Snatch 100es
1 Arm/Leg Deadlift 100es
OALCCJ 100es


25/8 Commute 95min
KB Class 45min with 16kg

26/8 Easy 35min ride
50min KB class Played with 2 x 16kg. 60sec work 30sec rest. A mix off
Swings
Cleans
Rack Lunges
Jerks
Snatches
1 Leg deadlifts
Renegade man makers
LCCJ

27/8 65min commute
PM Just Alex & myself
Deck Squats 2 x 20
Agility band runs 3 x 10
Box Jumps 3 x 30 16kg
Step-up/Lunge 3 x 15es 24kg
Bulgarian Split Squats 3 x 5es 36kg. Really struggled here today
GS Jump squats 3 x 200 56kg

28/9 On the trainer for 60min & then some weights
Step-up Lunge 3 x 10es 36kg
Jerks 3 x 10, 2 x 18kg Old School Dumbbells

As I was get ready for my commute this morning Riley decided he want to wear my cycling Jersey.

20/8 Easy day 35min ride

Easy weights as I don't have to destroy Neil
Deck Squats 2 x 20
Box Jumps 3 x 20
Step-up Lunge 3 x 10es
Indo Board Switch Lunge 3 x 10es
good recovery session

22/8 easy 20min spin on the MTB to make sure everything is going good for tomorrow

23/8 Up early to get a phone call from Jim to the news that he's sick & not racing, so 1:40hr drive to Castlemaine by myself.
They have made some changes to the course, with a 1.5km double track descent at the start of the lap. This was meant to make the course easier which it really didn't as it was flat out & bumpy. This course is brutal. With lots of rocks, drops, tight switchbacks & steep pinches. In 5:38hr I did 96km & 1800m of climbing. I decided to stop early, as the body had, had enough. It may have been the soft option, but with the cramps that kicked in on Sunday night I think it was the right decision. I ended up 3rd which I'm happy with as the longest ride I've done in the last 9 weeks is 1:48hrs. I was competitive for the 1st 4:08hrs, catching Brian who won & riding with him for 3laps before slowing down. 4 weeks to the marathon champs & if I can get a couple of good rides in I hope to place.