Wednesday, September 30, 2009

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.

Tuesday, September 29, 2009

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.

Monday, September 28, 2009

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
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
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.

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.

Wednesday, September 23, 2009

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
Rack Lunge
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.

Tuesday, September 22, 2009

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

Sunday, September 20, 2009

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

Wednesday, September 16, 2009

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.

Tuesday, September 15, 2009

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.

Monday, September 14, 2009

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.

Sunday, September 13, 2009

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.

Tuesday, September 8, 2009

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
Rack Lunge
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
Rack Lunge 20es
Clean 50es
1 Arm/leg deadlift 20es
Then did the same again with half the reps

Monday, September 7, 2009

Tour De Timor results are in.
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.

Sunday, September 6, 2009

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.

Saturday, September 5, 2009

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.

Wednesday, September 2, 2009

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.