Tuesday, June 29, 2010

28/6 Nice cold commute today, nothing exciting 66min
45min Kb class. Was going to go heavier today, but after playing with the Bulgarian bag last night the forearms don't work properly. 16kg

29/6 Had a friend want a 8kg KB, so stopped by Australian Kettlebells on the way to work to pick one up for them. The extra weight made the hills so much more fun. Commute 1:25hrs
45min KB class. Had lots of fun as Ann-Michel told me that Ben wanted to hurt.
20 - 1 OA swings each side with rest being an alt of 1 - 20 with odd numbers being Push-ups & evens being rack Lunges. Then 3 x 15es OA Jerks. Nice rep total for session 720.

Sunday, June 27, 2010

23/6 Easy commute 66min & 45min KB class today working on technique 16kg

24/6 Easy commute 65min
Deck Squats 2 x 20
Heel Step Downs 3 x 20es (45cm box)
2 x 20 Box jumps (45cm box)
10 Box jumps (63cm box)
10 Box jumps (56cm box)
5 x 5 Box jumps (83cm" box)
Toe touch step downs (63cm box) with 8kg to assist in leverage to get up
then to finish off played around with 2 boxes doing multiple jumps

27/6 Went for a ride with Gavin & Harry today. Left from My place then head for the Yarra trails. Did the stairs heading down to the river & Gavin found out how well his drink bottle stays in the cage & had to head half way back up[ to retrieve it. The it was onto the wet, wet, wet trails. With the extra rain we had last night it was wet & with the last minute decision to put the bootie covers on, I was happy. The other 2 not so happy. Popped out onto the road at Mont & headed through Eltham to Kangaroo Ground back onto a single track descent. Was behind Gav slightly on his right when he veered to his left to clear a branch that had come down as it was a lot lower on that side. I didn't have time to follow him as it was to slippery so tried to clear the high side. The front wheel clipped & slid left then hit the ground & kept sliding left & I was down in the mud sliding. Back up & off again, OK except for the ego. Back onto the road at the bottom of the decent & off to the trails at Sugarloaf Res. Great trails that held up well with all of the last couple of days of rain. After riding around the trails here it was off back to Eltham for Han's Loop & back home. Most of the trails were pretty good except for Banyule Flats. Ended up with 70km in 3:45hrs wet but not to cold. Only 1000m of climbing, will have to put some more in for the next one.

Deck Squats 2 x 20

Play Around with the Bulgarian Bags while directing lots of farmer carries
Was Justin's Birthday during the week & Ann-Michel organised some tee shirts in his honour. Neil Requested pink.

Tuesday, June 22, 2010

Docker dashes to victory in final stage at Route du Sud
Mitchell Docker (Skil-Shimano) outsprinted his breakaway companions to win the final stage of the Route du Sud today. The 23-year-old Australian bested S├ębastien Duret (Bretagne-Schuller) and Johan Mombaerts (Big Mat-Auber 93) at the conclusion of the 189.3km stage from Lavaur to Castre. Docker's victory was his second of the season and the 11th for his team this year.
20/6 Busy day today so only managed 60min on the indoor trainer. After an easy warm-up set myself a target of holding 100rpm 230watts for 50min then an easy cool down. Haven't been on the trainer for a while & the constant effort did begin to hurt.

PM Sent everyone but Simone out doing different types of Farmers Walks & Carries. Simone & myself spent the whole session doing lots of Glute & Lower back activation work

21/6 Commute with Riley's drop off 1:35hrs
50min KB session lots of technique work tonight

22/6 Quite day today with a funeral in the afternoon, so picked Riley up after Early learners for an easy 40min on the bike.
Here's Neil, play with the 83cm box. The KB's aren't giving him extra weight, they are giving him extra leverage to be able to step up.

Sunday, June 20, 2010

17/6 Easy commute 66min
Deck Squats 2 x 20
Heel Drop Step Downs 3 x 20es. Some people were using a little bit to much of the other leg for the step-up so by going with only allowing the heel to touch this becomes so much harder on the training leg.
3 x 10 Box jumps (45cm box)
3 x 10Box jumps (63cm box)
3 x 5 Box jumps (56cm box)
3 x 5 Box jumps (83cm" box)Just shy of half my height by 0.5cm of just past Neils Knees. Gavin was the big surprise landing easy on the box with plenty of room for more box underneath him. For me it was close, having to land on the box in full squat, with one major foot scrape in the last step. The hardest part was talking yourself into attempting the first rep of each set.

3 x 30 @ 20kg squats, reverse lunges, jumping lunges, jumping squats

Wednesday, June 16, 2010

15/6 After the nice day off yesterday, it's back to work with a lazy commute 65min. Could have gone out long but was soft/lazy.
50min KB class was fun with a light weight 16kg & lots of reps

16/6 Only time for the quick commute today, so no extra's. 66min. Buy the look of tomorrows forcast the weather is going to be mean to me with high winds & rain. Reminds me of Greymouth where I grew up.
45min KB class. Heavy today 32kg & ladders, ups & downs
Around body passes 3 x 10ew
2A Swings 3 x 10
1A Swings 1, 2, 3, 4, 5es
1A Cleans 1, 2, 3, 4, 5es
1A Jerks 1, 2, 3, 4, 5es
Rack Linge 1, 2, 3, 4, 5es
1A Jerks 5, 4, 3, 2, 1es
1Arm/leg Deadlift 5, 10, 15es
Goblet Squats 3 x 10

Monday, June 14, 2010

13/6 Worked today & took the slightly longer way in 93min commute

Bit of a play tonight with a circuit in the street with the Rope, MB slams & Slosh ball burpees, then inside for 3 sets of renegade row push-ups. 1set 2 x 20kg 2 sets 2 x 32kg

14/6 Queens Birthday holiday today so time with the family & out for lunch. Kids were having a quite time mid afternoon so out in the MTB playing in the mud 90min.

Saturday, June 12, 2010

Docker wins at Delta Tour Zeeland

On Saturday Mitch (Skil-Shimano) won the second stage of the Delta Tour Zeeland in the Netherlands, beating Tyler Farrar (Garmin-Transitions) and Graeme Brown (Rabobank).
This comes at a good time for Mitch as he is currently trying negotiating a new contract for next season & this is the break through he's been looking for. Well Done. Read full story here http://www.cyclingnews.com/races/delta-tour-zeeland-2-1/stage-1/results
10/6 Commute 65min

So how did the planed session go. All good with lots of fun. The HR got the highest during the box jumps. The Rack holds hindered breathing just enough so that on every set of Box jumps the HR just kept getting higher. The Reverse lunges & jump squats at the end were interesting as I was working with Justin. My Jumps squat count went like this 57, 65, 68, 75, 102. No Justin wasn't getting slower with his lunges, he just started doing to me what I was doing to him, which was losing count kind of on purpose so you have to do more. Next time we will have to add weight to this set to increase the level of fun.

Wednesday, June 9, 2010

The Thursday plan

Here's tonight's training plan. I'm looking forward to competeing against me.

Quick warm-up

Find a partner that you want to share some quatity time with.

Player 1 starts with 10es Step-downs 32kg

P2 hangs around in Push-up position Until P1 finishes, then the swap for 4 sets no rest.

P1 25" Box Jumps 20

P2 Rack holds 2 x 16kg or 20kg & as above for 4 sets

P1 MB Slams 20

P2 Jack Knives (Neil loves these) & as above for 4 sets

P1 Reverse Lunge 10es

P2 Jump Squat & as above for 4 sets

I'm looking forward to this

Tuesday, June 8, 2010

7/6 Commute with Riley 1:40hr just easy & legs do fell better today
45min Kb Class 16kg

8/6 Commute with Riley on the back again. He loves it when we pass people with his nice loud Hello!!!!! 1:40hr
45min KB class 16kg. No putting KB down tonight, all rest in hang or rack.

9/6 Easy commute in the windy wild weather 65min
2hr KB session. Andrew & I worked with some new staff from MCB & North Melbourne teaching them how to use a KB.
45min KB class, time to go heavy class. Used the 32kg, but the big effort was put in by Barbara today who did most of the class with the 28kg.
2A swings 3 x 10
1A swings 3 x 5es
Around body passes 3 x 10ew
Snatch 3 x 5es
Goblet Squats 3 x 10
Cleans 3 x 10es
Jerks 5es (Barbara wanted to see if see could do them & yes she could)

Sunday, June 6, 2010

6/6 Wet commute so kept it short 65min. The first 2min of the ride in was dry. Didn't see another person on a bike on the way into work, it's amazing what a little rain will do.

PM Deck Squats 2 x 20
Step-downs 5 x 10es
Box jumps alt 26 & 25" 6 x 15
Circuits to finish us off 30reps each exercise
KB Push-ups
KB Full mountain climbers
Reverse Lunge
Jump Lunge
Jump Squat
& then Thursdays circuit again with 12kg
Reverse Lunge
Jump Lunge
Jump Squat

Glutes & Hammies were still hammered from last Thursday, but after the session were feeling much better.

Saturday, June 5, 2010

3/6 65min commute
PM Decided I'd try out the calf a bit tonight
Deck Squats 2 x 20
Step-downs3 x 10es 24kg, 1 x 10es 32kg, 1 x 10es 40kg. Toe was only allowed to just touch the ground with no push off if possible. Glutes worked so much harder this way
Box Jumps 6 x 10 alt b/w 25 & 26inch boxes
Circuit of fun 3 x's + 12kg 2min rest b'w sets
Reverse lunge
Jump lunge
Jump Squat
Glutes & ham's destroyed thanks to Justin getting in my way.

Check out this puppy. I started with making a 20kg one with damp sand, then added 20kg of Steel shot to the next with dry sand to give me 34kg & then for fun, found a big 4 x 4 tube & added 10kg of steel shot & wet sand for 40kg. These are a copy of a Bulgarian Bag. The heaviest they make is 22kg & I'm meant to train with a maximum of 12kg. The Aqua bag I've got at home is 19kg with moving water & this is easier to use than that. The 20kg is a great work-out, the 40kg is evil & my friend, but I'll have to part with him as Gavin is carrying a 20kg Sandbag back & forward to training. He needs a new friend, & Gavin will give him a good home & he will still come around to play. Hope they survive at this weight, as they may make a bit of a mess. I wonder what I'd get out of a truck tube.

Gavin & Neil having fun

Tuesday, June 1, 2010

Thinks about this the next time we train
“It’s not me versus you, it’s me versus me. You’re just in my way.”
Simple Iron Truth

2/6 Went to Australia Kettlebells on the way home to checkout some of the new Medicine balls they have got for work which gave me some more extras which is always fun 1:50hr
45min KB class today was a nice play with the 24kg.
Felt good lifting today but still a bit flat on the bike. The Achilles is getting lots better, but I will still need to be a little careful. So had a play around with the step-ups as the push off the ground with the opposite foot doing heavy weights doesn't feel the best. Answer, Start at top & lower down until toe just touches the ground & then step-up, so no assistance from other leg. This also helps hugely with the grip, as the weight needed seems to be about half. Got some other ideas for fun, but don't want to let to much on.
31/5 Still feeling flat this morning, so went easy on the commute & got grief from Riley as I was going to slow on the ride to Early learners drop off. 1:40hr
45min KB Class. Had a request tonight not to do swings & being the nice & emphatic person I am, I agreed. So every second exercise became lunges for a total of 200. I aim to keep people happy.

1/6 Felt better today which kept Riley happy as we went faster & further. 1:50min
45min KB class.