13/7 easy commute 65min.

Played with the 16kg for the KB class tonight.

Foot was giving me a bit of grief due to the swelling from the shin injury. Seems that I may have cut one of the Lymphatic system ducts that run up the front of the shin, so all this extra fluid & bruising is sitting around the foot and ankle. Looks like I'll have to keep wearing that compression sock a bit longer.

15/7 As the shed is out of action due to renovations, it was down to the Scout hall for a play with the Bulgarian bags

Deck Squats 2 x 20

Circuit x 3 with 20kg bag

Walking Lunges 30m

Duck Walks 30m

Jumps 30m

15kg Bag work

Swing to Back & Squat 3 x 30

Around body Swings 3 x 15ew

Cleans 3 x 30

Legs were nice & fried. Grip was toast

18/7 No real training for me today as it was off to Adelaide to run some fitness testing for those trying out for the Australian 2011 World indoor Lacrosse team.

5min Body weight deadlift test (my Mountain bikers destroyed their effort)

5min One Arm Jerk, Push press, Press test with 24kg KB

Cross shuttle run pick-up test. 3 x 3 with 30sec rest

With 44weeks to get these guys in shape, there is going to need to be some serious pain & suffering. Aaron was a bit of a surprise as he's dropped 28kg since I saw him last (in green).

I've got more testing in Melbourne next Sunday.

What did we learn from the testing this time.

To make next time a lot harder, as we didn't break quite enough of them.