Sunday, January 30, 2011

26/1 Australia day, time to spend with Family

27/1 Easy commute on the 1 x 9 65min
Deck Squats 3 x 20
Shin Jumps 10 & 20. Haven't done these for quite a while. Kneel down & Jump to feet
3 Stage Squat & Explosive step-up to full Squat 5 x 5 & 10es 43kg
Bulgarian Split Squat 48kg 5 x 5es
Dragon Flags using 2 x 24kg for support 2 x 5

30/1 6:30am, DOM's hasn't gone away, so out for a ride with Gavin along the Yarra Trails out to do Han's Loop a couple of times. As it was going to be very hot wanted to get the ride done early. Great morning ride with the trails in good condition. I just need to spend a bit more time on the bike as the 1 x 9 handle a lot different from the Anthem.
It was hot, but not as hot as predicted which left 4 of us training together, so we did a body weight session.
Deck Squats 2 x 20
Box Jumps 10 & 4 x 20
Prisoner Step-up/Lunge 30es, 20es, 10es
Depth Jumps 3 x 10
Air Roller jackknives 3 x 30

Wednesday, January 26, 2011

24/1 Nice ride today even with a little bit of DOM's 65min
45min KB class.
I was nice today & gave everyone lots of rest (in prone brace position) b/w sets. So 560 reps & 14min resting

25/1 Felt good today rolling into work 64min

50min KB class tonight. I had fun
Around body pass 3 x 20ew
Circuit with 10 reps each side, 5x's through
1 Arm/Leg Deadlift
Nice way to get some good volume

Sunday, January 23, 2011

20/1 Nice easy commute today & feeling good 64min

2 x 20 deck squats
Alley Drag session again for the 5 sets of 4.
Big difference tonight as it was hot, which made the tyre softer and more grippe, so more work.

23/1 Flynn's Birthday so no chance of a ride today.
6 of us hit the alley way for 4 sets of dragging with a lighter weight in the Sled & a smaller tyre tonight
Set 1, 4wd Tyre at 48kg
Set 2, Sled at 70kg
The Tyre was way harder that the sled so we dropped it's weight
Set 3, 4wd tyre 33kg
Set 4, Sled at 70kg
The tyre at about 40kg should be about the same as the sled at 70kg for future reference depending on temp.
Renegade row/push-up 3 x 5es 40kg KB's

Good to see Steve Caddy show up & smash himself for fun.

Wednesday, January 19, 2011

19/12 Nice commute today as the legs are getting better, can't say the same for the rest of the body with the shoulders tight from yesterdays KB workout. 65min commute.

45min KB class. Time to do this session
1000 1A swings 16kg
Broken down this way. 1min rest every 100reps
10 x 10 1A swings
2 x 50
100 left hand
100 right hand
2 x 50
2 x 50
4 x 25
4 x 25
10 x 10
10 x 10

The 100 straight each hand, was the hardest part of the session, will need to do more of these.
My hands were fine, but not everyone was so lucky.

Tuesday, January 18, 2011

18/9 Legs still very heavy from Sunday, but did seem to have a bit more snap on the ride today 65min
For those who went eating & drinking at the tennis, you missed out on a fun session.

45min KB Class 16kg of fun
Around body pass 2 x 20ew
1A Swings 6 x 20es, no rest
Jerks 6 x 10es, no rest
Cleans 6 x 20es, no rest
1 Arm/Leg Deadlift 5 x 10es
Snatches 1 x 10es
For a sweet 800reps.

My KB participants have been talking about what they expect & want to do on Wednesdays session, so my spies tell me. They are in for more than they expect or want, but it will keep me happy because I've wanted to try this for a while, I just didn't have an excuse. (as if I really need one)

Monday, January 17, 2011

17/8 Well Sundays session did catch up with me today, not DOM's just legs are exhausted with no real snap, so it's just an easy commute 66min.
45min KB class easy with the 16kg
Around body passes 2 x 10ew
The main session tonight was 10 to 1's es no rest this = 55reps each side
1A Swing
Most of the session was fine, but not the Lunges on today's legs.
16/1 Commuted to work on the MTB today & did some extras on the Yarra trails & was in for quite a few detours due to the rain, 5 in fact. 5 times the trail disappeared into the high flowing Yarra or a newly formed pond. Apart from this excess water in places the trails were in pretty good condition, considering how much rain we have had over the last week. No one else was seen on the trails for the whole ride. 1:50hr

PM Same session as Thursday night dragging the tyre except it was dry, so the tyre gripped heaps, which meant out came the extra 15kg & it still felt 50% harder, which means it was more fun. The sled went from 94kg to 118kg for Gavin's & Helen's enjoyment.

Saturday, January 15, 2011

13/1 Felt a lot better on the commute today, but the Humidity is still hard to deal with. 64min
Deck squats 2 x 30
Truck Dragging time. Attached the rings to the truck tyre for fun & add 15kg Bulgarian bag to the tyre to give it a weight of 71kg, then do 20 x 25m ish sprints alt 4 different hand positions.
1 Superman
2 Hands at shoulders
3 Hands stretched out behind
4 Going Backwards (To destroy the Quads)
With the Alleyway wet I managed to run / stagger these. When it's dry this will destroy, as it was by the end I was getting that running on empty feeling.

Wednesday, January 12, 2011

10/1 Nice commute on the single speed 64min
45min KB class with good rest tonight 16kg

11/1 Another fun commute in the rain 64min
45min KB class, a bit more intense tonight with 4 x 9min work & 1min rest

12/1 High humidity, headwind & rain = slow ride 69min
45min KB class. People should be careful with what the say, was the lesson for today's class.
Barbara asked to do Snatches early, so we did. 2 x 16kg used
Snatches 22 x 5
Was going to be 20sets, but on set 19, Mark goes that's 18 only 2 to go. So if he wanted us to do an extra set I needed to raise him one.
Jerks 5 x 10.

Monday, January 10, 2011

6/1 Easy commute on the MTB & the adjustment to the front chain ring seem to have fixed the problem & no more chain suck. 66min

Deck Squats 2 x 20
Step-ups 3 x 10es 40kg
KB Rack Box Squats 3 x 10 40kg
KB Bulgarian Split Squat 3 x 10es 40kg
Renegade row Push-up 3 x 10 40kg

8/1 When for a run with Flynn on the bike & Riley in the pram 3km.

9/1 PM weights in Alleyway
Sledge rope Drags & Ring Superman Drags back 15m ew, 70kg, 47kg, 24kg x 5
Tyre Drags 10 x 120m
Battling ropes
Up/Down 3 x 50
Alt arms 3 x 50es

Wednesday, January 5, 2011

4/1/2011 Cruised into work on the 1 x 9 just getting use to the bike, a nice pleasant ride 65min
First KB class for the year, so we just worked on the basics & i played with the 16kg.

5/1 Put a 33 tooth chain ring on the front that Gavin had lying around, as the 32 I had on was pretty much destroyed & was also ramped, which was causing to to come off now & again. The only problem I found on the ride in with it was that as soon as I put any power down I ended up with chain suck. So after the commute it ground down some of the edges slightly & hope that it will fix this issue. 72min
45min KB class. Decided to drop the reps & go a bit heavier today. 24kg
Around body passes 3 x 10ew
1A Swings 3 x 10es
Cleans 3 x 10es
Jerks 3 x 5es
LCCJ 3 x 5es
Lunges 3 x 5es
Nice & easy start for the year. Aim is to build back into doing this sort of session with the 32kg

Monday, January 3, 2011

4/1/2011 & back to work

Riley's gone big wheels

Well it's been a lazy week and a half with very little training, just time for the body to catch up on some rest & play with the kids.
23/12 Easy commute 67min on SS
Deck squats 2 x 20
OSBB 3 Stage Squat, Jump Squat & explosive step-up to squat 5 x 5, 10, 10es 41kg Bulgarian Split lunge, Bulgarian Jump split lunge 5 x 5, 10es 48kg
Renegade Man maker 3 x 5 32kg

26/12 15min run just to keep moving

29/12 KB rack squats 24kg, 32kg, 40kg & 48kg 5reps of each

3/1 Ran into Gavin yesterday and we decided to head out for a ride. I'd put together an old steel bike that hasn't been used for 6 or so year for some fun. Used bits and pieces & ended up going for a 1 x 9. Was feeling crap after not doing anything much & just couldn't get into the grove, but still had fun heading out to Han's loop. Gavin rode much better than me today, but it was fun to get back onto a hardtail as I haven't ridden one since 2007. My riding definitely been getting lazy just riding on a duallie.

Hope everyone had a great Christmas & New Year. For me it's time to get back on track & suffer.