Monday, August 31, 2009

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

Sunday, August 30, 2009

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.

Saturday, August 29, 2009

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
Rack Lunges
1 Leg deadlifts
Renegade man makers

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

Sunday, August 23, 2009

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.

Wednesday, August 19, 2009

19/8 Commute was fun today, with the ride home into a block head wind, always a great way to finish the day. 67min

KB Class did a 600 workout today. Did a couple of adjustments to make it harder

Snatch 50L/50R
1A Swings 50L/50r
Squats 50L/50R
Cleans 50L/50R
Jerks 50L/50R

To finish off we did 4 x 5 Renegade Man Makers. Shoulders were toast after this.

Now it's some easy training before the " CASTLEMAINE ENDURO" this Sunday. One of the best courses around.

Tuesday, August 18, 2009

Easy commute 70min
Had a 3 beginners for the KB class, so it was a nice recovery session for me 45min

Commute 65min. Felt great on the way home, so smashed it
KB class nice long warm-up then about 10min of technique work before this 24min non stop circuit 1min per side
Snatch 17es
Jerks 18es
Snatch 17es
Snatch 17es
Rack Lunge 15es
Snatch 17es
Clean 20es
Snatch 17es
1A Swings 33es
Snatch 22es
Rack Lunge 15es
Was going to be 20min, but when a KB touched the ground it was a 2min add on & then there was a hand change early, to give 1 side a rest & that was another 2min add on. Everyone was sooooooooo happy about this, but they know the rules by now.

Sunday, August 16, 2009

15/8 When out for a ride on my Eltham - Kangaroo Ground - Diamond Creek, hill loop. Nice tough loop with 850m of undulating climbing. The best time I've had on this loop is 1:47hrs & as I'm now 3kg heavier I wasn't expecting any great improvement. I was amazed as I did the ride in 1:41hrs, & climbed 3 of the climbs seated which I've never come close to doing before. So the change in the weight training is making me stronger on the bike.

16/8 Was planning to get out for 2hrs on the bike today, but Carolyn was sick so bike time became 30min spin on the trainer.

PM KB workout
Fun with the 24kg
OALCCJ 1min L/R, 2min L/R, 3min L/R, 2min L/R, 1min L/R. The 3min es just destroyed the grip. 1min rest b/w hand changes. Very long time since I've done this sort of time with the 24kg.
Snatch 5 x 5es in 5min
1A Jerks 7 x 5es in 7min
Renegade Row/Push-ups 1 x 20es, 1 x 10es.

13/8 This was the evenings weights session, that was a request from "Neil". Don't know where the add-on to the title came from. We did 1 full round & then 50% of all exercises during the second round. Good fun workout. 24min for first round & 10min for second. Even with checking on those who disappeared outside for a rest. 35min easy ride
Here's Riley checking out the new Old School collection.
The Yellow bars are 24kg
The Red bar is 26kg, but feels much heavier as it has a 60cm bar vs 40cm bar (circumference)
The Blue D/B are 18kg.

Tuesday, August 11, 2009

12/8 Great day for a ride, pity I have to keep it short 66min
50min KB class. Had big plans for today & then had 2 beginners show up, so I worked on technique with them for the session, showing them what to did in KB training. But rather than let good plans go to waste, I made the other 5 do this.
4 rounds
10 x Double snatch
10 x Double swing
10 x Double clean
10 x double jerks
10 x See Saw press
10 Triceps dips on KB handles
10 Push ups on KB handles
10 sec L sit
Then to finish things off
LCCJ 5 x 1min

Tim used 2 x 20kg
Andrew & Paul 2 x 16kg
Mark & Barbara 2 x 12kg

I found it hard to watch this while I was training the other 2, it looked like too much fun.
I'll have to make up for it tomorrow night!!!
11/8 Added a bit to the commute today in the drizzle 1:20hr
45min KB class
1rep of each exercise 10x's es
1A Swings
1A Cleans
Clean & Lunge
After this I decided to go easy on my hands, due to the damage I did last night. So the others did the KB Triathlon of 4min 1A Jerks, 4min OALCCJ & 4min Snatch with a 2min rest then repeat.
I did this to keep them company
2 x 12min 1A Jerks changing hands on the 1min
Ave 12rpm with a sprint set for the last 2min of 24rpm es. Just practicing spending time in rack. Hopefully the hands will be ready for tomorrow.

Monday, August 10, 2009

10/8 Easy commute on the single speed today 67min

45min KB class
Next set/hand swap on the 1min
1A Swings 3 x 30es
Snatch 3 x 15es
1A Cleans 3 x 20es
1A Jerks 3 x 15es
OALCCJ 3 x 10es
1 Arm/Leg deadlift 3 x 20es

20kg KB tonight, so lighter weight than last night with more reps & less rest. The hands showed the result, with 2 blood blisters on Left hand & 1 semi Blood blister on Right hand. Everyone was every quite tonight. Maybe it was because they had no time to talk.
Good intensity as tonight lifted 13,200kg in 36min. On Sunday 2/08 I lifted 15,880kg in 48min.
So today 366.67kg/per/min. On 2/08 it was 330.83kg/per/min. No wonder the hands suffered on top of last night.

Sunday, August 9, 2009

9/08 3hrs on the bike today, mostly around the Yarra Trails, so no hills

PM Had to cut the pure leg work out of the session tonight, as Tim's got knee surgery this Tuesday, so we went heavy KB's instead
1A Swings 3 x 10es 32kg
Snatch 2 x 5es 32kg, 1 x 5es 28kg
OALCCJ 3 x 5es 28kg
1A Jerks 3 x 5es 28kg
1A Cleans 3 x 5es 40kg
1 Arm/Leg Deadlift 3 x 10es 40kg
Renegade Row/Push-up 3 x 5es 32kg

Haven't used the 32's & 28's for a while. Had to drop back to the 28kg for the overhead work, as the Left shoulder stability still isn't great.

Saturday, August 8, 2009

6/8/09 Fun ride on the bike today, was just happy that I didn't get hit with the 60kph northerly winds predicted on the way home. 65min

Deck Squats 2 x 20
3 x 15 band sprints
Box Jumps 2 x 50, 2 x 8kg
Step-up/Lunge 2 x 30es, 24kg
GS Jump Squats 1 x 500, 53kg

Doing sets of 15 on the band sprints really destroy the legs, even with the extra rest Neil gave me by braking the Band on his 8th sprint on the second set. Out came a new band which seemed at least 10% harder.
We did 24es with 24kg in the Set-up/lunge last week & it hammered the legs, with the increase to 30es this week the legs don't feel any better.
Just didn't feels as good with the GS Jumps squats this week as last week. Paused 2 times on the way to 500 today. Soft.
After the session I told Neil that we would have a bit of a recovery week next week & Neils reply was "I'm going to miss 2 sessions of weights after that, I'd really prefer to be destroyed!!!". Bring on next Thursday.

8/8 Great day outside, so I got out for a nice 65min ride on the roadie.

Wednesday, August 5, 2009

5/8 Easy day just 35min to spin the legs over on the bike

50min KB class went easy with the 16kg
KB Triathlon 3min of each exercise, each side.
OA Jerks
The rest of the session was a mix of swings, cleans & lunges.

Tomorrow evening will be a different story, as I've got plans.

Tuesday, August 4, 2009

How Lazy can we get

I knew I was doing something wrong when I was taking Riley & the Dogs for a walk.

3/4 Easy day as I did a shift change & only had an easy commute 70min

4/5 90min commute today with some extras
50min KB class 3 circuits with 10reps each side. No putting KB down b/w exercises. Didn't start the next exercise until everyone had completed the current exercise. Lots of practice holding in rack for me.
1A Swings
1A cleans
1A Jerk
Rack Lunge
Rack Squat
1 Arm/Leg Deadlift
2A High Swing row 20reps

Sunday, August 2, 2009

30/7 Single speed commute 70min

This evening was one of those sessions that started off nice & them some comments were made & button were pushed (Neil).

Deck Squats 2 x 20
Box Jumps 3 x 30
Step-up / Lunge 4 x 24es 24kg. This was meant to be 2sets but as Neil can get through them faster being 8" taller so proportionally the step is a lot shorter for him, wanted to keep going for another 2sets & who am I to refuse. So I grabed the slightly short step that gave us the same proportionally step height & returned the favour. Alt sets with OSBB (Old School Barbell) & 2 x 12kg KB's.
GS Jump Squats 53kg 200, 400, 350. Decided that we would do 2sets of 200. After I completed the first set Neil decided to keep on going & did 250 & proceeded to rub it in, so then the gloves came off. Couldn't do the extra 50 to get 1000 out as it felt like my Quads were tearing apart on the last 50. Never done 1000 of these. Maybe some time soon, very soon!!!

1/8 Only had time for 50min on the trainer so did a spin session today. Ave RPM 105

2/8 Carolyn had an open day at work, so I stayed home to look after the kids. When Riley had a sleep & Flynn did some painting, I jumped on the Trainer for 60min. Simple sesson today with 1 song seated then up into the big ring standing for the next song & reps for 60min. Seated RPM 95+, Standing RPM 70+.

Deck Squats 2 x 20
Out came the 24kg KB for A work-out. Buzzer set for 60sec.
1A Swings 2 x 30es. Nearly saw Neil's Lunch on second set. Is that a 20kg KB in your hand now Neil.
1A Cleans 1 x 15es
1A Swings 1 x 30es
1A Cleans 1 x 15es
Snatch 3 x 10es
1A Cleans 1 x 15es
Jerks 3 x 10es
Rack Lunge 3 x 10es. Next time will push these to 15.
OALCCJ 3 x 10es
1A Arm/Leg Dead lift 3 x 15es
Russian twist 3 x 10es

660 rep performed for 15,840kg lifted. Aim was to move over 15,000kg. Now I just need to let the hands heel a bit as I managed a small tear on Rt index finger. Very happy with this for now. 20,000kg will be a target for the future.