Sunday, May 30, 2010

25/5 Riley Commute 1:45min
KB Class with a nice high rep day 660reps 45min

26/5 Commute 68min
45min KB Class 16kg sets of 50es today
OA Swings
1 Arm/leg deadlifts

27/5 Slow commute just enjoying 72min
PM Fun
Deck Squats 2 x 20
Deadlift fun
42kg 20
52kg 20
62kg 20
72kg 15
82kg 15
92kg 10
102kg 5
112kg 5
They felt pretty good, no break in form. It's been a while so wasn't sure how I'd go. Still had 20kg or so left in me.

Then it was time to go to my happy place. 3 rounds of 30reps each, 2min b/w rounds +8kg
Reverse Lunge
Jump Lunge
Jump Squats

Bulgarian Split Squats with rear foot in rings
1 x 10es +24kg (Legs didn't cope with this at all today)
1 x 10es
1 x 10es with jump

30/5 Been a couple of quite days as Carolyn hasn't been felling the best. Headed out for a fun ride on the MTB & was fine for about 20min then felt S%$t, so called it quits 50min.
2 x 20 deck Squats & still felling really flat, so I just hurt everyone else instead. Usually that makes me fell better.

Monday, May 24, 2010

20/5 Cruise commute 66min

Deck Squats 2 x 20
Single leg Step-ups 3 x 10es 64kg
Box Jumps 3 x 30 + 16kg
Explosive Alt Step-ups 16kg 30es, 20es then 8es & an abrupt stop with pain in left calf. I tore my Achilles where it inserts into the Gastroc's 32years ago & every few years it reminds me about it. So Ice time for me & rest over the next few days.

23/5 Calf still sore, so no running or jumping for me, just 45min of fun with 15m of rope.

24/5 First time at trying the calf out on the bike. So took Riley to Early-learners & commuted on the Single speed. As long as I loaded the calf up slowly it was fine, but I think racing for 5hrs this Sunday is out. Commute 1:40min
KB Class 45min 16kg

Wednesday, May 19, 2010

17/5 Drop off day for Riley, so some extra time with extra weight on the commuter 1:40hrs
45min KB class 16kg lots of technique with 3 newbies

18/5 Same commute as yesterday 1:40hrs
45min KB class 16kg more newbies but tonight we rested in push-up position for some extra fun.

19/5 Short commute 65min
45min KB class with more newbies 24 & 16kg
Feeling a little flat this week.

20/5 What a day at the Giro. Big winners Richie Porte, Carlos Sastre & Bradley Wiggins. The big losers Alexandre Vinokourov, Cadel Evans, Vincenzo Nibali, Ivan Basso & Michele Scarponi. If Richie can limit his losses over the next 10 days of racing there may be an very surprising winner.

Sunday, May 16, 2010

16/5 Was meant to get up very early to do some extra Km on the mountain Bike, but being woken up at 3am by Riley put a bit of a dent in that. So instead of that extra 1:30hrs I only did an extra 30min. Commute 1:35hr
PM I ended up do some KB 24kg technique work with a couple of people & so made up for it by sending the other 6 across the road with the Sloshballs & rope. Should have sent them down to the park as the complaining was really distracting. Ha, ha.

Saturday, May 15, 2010

13/5 Easy 66min Commute

Deck Squats 2 x 20
Test session today with 5min of B/W deadlift. Decide to try & hold 20reps per min which was easy for the first 3min finishing them with 20sec left on the clock each min, then time started slipping away. I made my target just with 2 sec spare.
Deadlift 100reps 5min 62kg. The big aim is 200reps in 10min.
Sloshball step-ups 3 x 20es 35kg
Sloshball Cleans 3 x 30
Sloshball Forward/Backward lunge 3 x 10es

Wednesday, May 12, 2010

10/5 Commute with extra drop off of Riley to early learners 1:50hr
45min KB class High reps 16kg

11/5 Easy commute 65min
45min KB class 16kg 10, 9, 8, 7min sets

12/5 Easy commute 65min
45min KB class heavy today Most of the session done with the 28kg except the jerks with the 32kg
Around body pass 2 x 10ew
2a Swings 50
Cleans 25es
2a Swings 40
Cleans 20es
2a Swings 30
Cleans 15es
2a Swings 20
Cleans 10es
2a Swings 10
Cleans 5es
OA Jerks 4 x 5es

When I got home I took the 4wd tyre with tube part filled with water inside for a 950m run/walk 14:41min. I have to work out how heavy this tyre is. It was a B&%$h on the uphills.

Sunday, May 9, 2010

6/5 Commute 65min

PM Deck Squats 2 x 20
Single leg step-ups 3 x 10es, 2 x 32kg
1 Leg Deadlift 3 x 10es, 2 x 32kg
Box jumps 3 x 50
Renegade row push-ups 3 x 5, 2 x 40kg

Stepped back with the weight a little tonight to get better quality & it worked & hurt more.

8/5 Following the success of the first “Ride Like King Day” last May, Giant will once again honor its founder King Liu with a second annual running of the event. On Saturday, May 8, Giant employees from around the world—including staff from Giant Sales Companies to its engineering, product development, and manufacturing facilities—will participate in organized rides. So this was my morning with a roll down to St Kilda & then off to Mordialloc & back with time for second breakfast. Great morning but ended up having to put the jacket back on as the HR only reached 99BPM max on the RIDE LIKE KING ride, but I warmed up again on the way home hitting 176BMP on a couple of the hills 3:15hrs

9/5 Deck Squats 2 x 20
32kg KB work-out
2A Swings 20
1A Cleans 20es
2A Swings 50
1A Cleans 15es
2A Swings 40
1A Cleans 10es
2A Swings 30
1A Cleans 5es
2A Swings 10
1A Cleans 25es
1 Arm/Leg Deadlifts 3 x 20es
1A Swings 3 x 10es
1 Blood blister

Neil was trying to stir me up before the session, so when handing out weights I gave him a 28kg & then proceeded to give Gav a 32kg. Neil didn't like to see Gav with a heavier weight & so complained as I hoped & expected. So I swapped his 1 x 28kg for 2 x 24kg. Then Justin complained that Neil was going to get better training than him, so I swapped his 32kg for a 40kg. Spent a bit of time waiting on Neil & Justin tonight. They seemed to have problems keeping up.
So mush fun to watch.

Wednesday, May 5, 2010

5/5 Easy commute today 65min
45min KB Class. Played with the 24kg today
Did a circuit 3 x's through
Around body pass 20ew
1A Swings 10
Cleans 10
Snatch 10
1 leg Deadlift 10
Jerks 10
Push-ups 10
Rack lunge 10
KB Dips 10
Russian twist 10

This week back doing more training is starting to take it's toll, Im a bit tired as of now.

Tuesday, May 4, 2010

2 Days back at work & how quick we get back into a routine. Interesting to read on the feedback boards how some members have been missing me taking some classes, oh well I'll make them regret writing that down real quick.

3/5 Fun commute as I dropped Riley off at early learners on the commuter on my around about ride into work & we did a little extra on some of the Yarra trails to keep off Bulleen Rd. 47 x 18 + 15kg extra over back wheels = 0 steep damp climbs, no matter how hard Riley pushed me. Time on bike 1:50hrs
45min KB class, lets mess with there heads
Around body pass 2 x 20ew
OA Swings 5, 10, 20, 40es
OA Cleans 5, 10, 20, 40es
Jerks 5, 10, 15, 20es
Snatch 5, 10, 15, 20es
2A high swing row 3 x 20

4/5 Longer commute today as I had to drop the car off at Eltham to get the damage fixed due to a guy having a minor heart attach & driving into the back off out car parked outside the Hospital when Milly was being born. 1:50hr on the road bike.
45min KB Class
Reps completed
OA Swings 90es
Cleans 150es
2A Swings 40
Switch Swings 50
1 Arm/Leg Deadlift 60es
Twisting Dead lift 60
750reps total + Me having fun = Ann Michel getting blood all over hands (3 blood blisters)

Monday, May 3, 2010

2/5/2010 Flynn decided he wanted to go for a ride on his bike, so Riley & I tagged along with the pram for a 30min run trying to keep up. First run in about 12 weeks & the leg don't feel so good anymore.
PM Weights started out with 23kg sand bag.
Clean & Press 20
Snatch 20
Lunge 2 x 10es
Squat 20
Shoulder Squat 3 x 10es
Press 2 x 20
Zecher Goodmorning 2 x 20
& then a final superset with the sandbag
Snatch 20
Lunge 10es
Press 10
Zeacher goodmorning 20
Next it was rope time Supersetted with truck tyre & sledgehammer work 3 x's through
Up/Down 100
Sledgehammer 20es
2 person tyre deadlift 20
Now my legs no longer work. A successful day.

Meet Milly with her very happy big brother

Riley Hanging with girls in the back of sheds

Happy family early in the morning. Guess who wanted breakfast at 6:30 Sunday morning.