Tuesday, December 29, 2009
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
Wednesday, December 23, 2009
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.
Tuesday, December 22, 2009
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.
Sunday, December 20, 2009
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
Saturday, December 19, 2009
Flynn, practicing his back flips
Lunch at South Bank
Wednesday, December 16, 2009
Tuesday, December 15, 2009
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.
Monday, December 14, 2009
Sunday, December 13, 2009
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.
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.
Wednesday, December 9, 2009
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.
Sunday, December 6, 2009
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