Wednesday, December 22, 2010

21/12 68min commute
45min KB class 16kg
Around body pass 50ew
2A Swings 50
1A Swings 15 ,20, 25, 30es
Cleans 2 x 100es
1A Thrusters 2 x 40es
Rack Squats 10, 15, 20es
1 Arm/Leg Deadlift 4 x 15es

22/12 66min Commute
45min KB Class
Around body Pass 3 x 20ew
1A Swings 10, 20, 30, 40, 50es
Snatch 5, 10, 15, 20, 25es
Lunge 5, 10, 15, 20es
Jerks 5, 10, 15, 20es
Nice way to finish the classes for the year. Good on Barbara for coming in & doing the 3 classes in 3 days.

Monday, December 20, 2010

19/12 Nice Sunday commute in the rain 67min
Deck Squats 2 x 20
24kg KB play & the hands survived finally
2a Swings 3 x 20
1A Swings 3 x 10es
Snatch 5, 10, 15es
Rack Squat 3 x 10es
Jerk 3 x 5es
LCCJ 3 x 5es
Rack Lunge 3 x 10es

20/12 easy commute 68min
45min KB class. Was going to use the 24kg again, but the body stiffened up so played with the 20kg.

Saturday, December 18, 2010

14/12 Had a late start today as Riley had his end of year concert for early learners, with was lots of fun. 68min commute.

15/12 69min Commute. KB class 45min. took it easy with 2 x 12kg but my hands are still struggling from the 24hr

16/12 68min commute.
PM Weights
2 x 20 deck Squats
3 Stage Squat 41kg, Jump Squats & explosive step-up to squat 4 x 5, 10 & 10es
Bulgarian Split Squat 56kg & Bulgarian Split Jump Squat 4 x 5es & 10es
Didn't do the renegade row push-ups due to hands.
Ordered some new Ergon bike grips today, as not having them on the second bike, that became the main bike I rode at the 24hr due to the weather was a big mistake. Wont be doing that again, stick with what works.

Monday, December 13, 2010

7/12 More recovery from the Jeep24hr with an easy 70min commute & 45min KB class
8/12 just the commute 68min
9/12 Commute 68min
Easy weights session
Deck Squats 2 x 20
3 Stage Squat S/S with Explosive step-up to Squat 4 x 5/10es
Bulgarian Split Squat S/S with Bulgarian Split jump Squat 4 x 5es/10es

Had a family weekend away & headed down to Apollo Bay for a few days. The weather wasn't the best, but it was still good to get away.

13/12 Commute 67min easy. 45min KB class playing with 16kg 30sec work 10sec recovery 62 sets.

Been talking to Jano at about a new bike & it's looking more & more likely that I'll be riding this , the Anthem 29er. Over the spec's are about the same as the 26 Anthem but it's $500 cheaper as it's the new bike in town & it looks better than the 26" bike with better forks. Need to make a decision soon.

Monday, December 6, 2010

Just taking it easy for the next couple of weeks. The body took a beating at the Jeep 24hr so needs a bit of a rest.
2/12 Commute 68min & 40 Deck squats
6/12 Commute 70min & ended up taking 2 x 45min KB classes but was easy on myself & only lifted the 12kg. The second class was more than I needed at the moment.

Wednesday, December 1, 2010

30/11 back on the commuter today for a nice recovery ride 67min
1/12 Went a little further on the commute today 85min. All the body feels pretty good except for the hands.