Sunday, February 27, 2011

24/2 Felt good on the bike today. Must have been energised from yesterday, 65min commute.
Deck squats 2 x 20
3 Stage squat, Explosive set-up to Squat & Box Jumps 3 x 5/5es/10 OSBB
The box jump were very hard, straight after the other 2
Bulgarian Split squat/Bulgarian jumping split squat 3 x 5es/10es 48kg
Weighted Bridge 3 x 10 OSBB
Feet on KB Bridge 3 x 10
Push-ups 50

Truck Tyre work
4 sets of 30m each drag
Hands at shoulders
Hands behind
KB swing fun 24kg
100, 80, 60, 40, 20

Wednesday, February 23, 2011

23/2 Felt bad on the commute in today, no energy & flat. By the time I headed home I was feeling fantastic. Must have been the energy giving KB work-out. 68min

40min KB class 16kg
Good solid warm-up
1A Swings 1000 with no rest, 28:27min
Did the first 200 changing hands every 25 & the rest of the way changing hands every 20. This ended up being more of a mental than physical challenge & for the second 500 I was swing the KB higher than in the first 500. So what next, I think it's time to build the swing up with the 20kg & next time use this. My hands were fine with the 16, but I know the 20 will be a different story. I've still got to do the 500 with the 24kg sometime.

Tuesday, February 22, 2011

22/2 Nice easy commute today, just rolled in on the MTB 68min
45min KB class
Ended up doing the same session as yesterday again, except we went to 25 1a swings & push-ups. for 975reps. Hurt more the second day through. Tomorrow I hope to do a challenge for that KB group, as long as only the regulars turn up, will be fun.

Monday, February 21, 2011

20/2 Got out on the Yarra trails today & they are still showing the signs of the flooding from 2 weeks ago. It was very messy. 1:25hrs

PM Just Tim & myself tonight, so I made Tim go heavy for a 2KB session, I just played with the 2 x 20
Deck Squats 2 x 20
Single leg step-ups 3 x 10es
LCCJ 4 x 5
1 Leg deadlift 3 x 10es
Renegade Row/push-up 3 x 10
Get-up sit-up 3 x 5

21/2 Did a little extension to the commute today, feeling really good. 1:25hrs
45min KB class 16kg
1a swing 1es, push-up 1
1a swing 2es, push-up 2
1a swing 3es, push-up 3.........................................
1a swing 24es, push-ups 24

for 300 1A swings es & 300 push-ups.
Was taking 20sec rest when the last person finished each set. Feeling good, with no pauses in push-ups.

Saturday, February 19, 2011

17/2 Legs feeling really flat today so just went easy on the commute & dropped the jumping from the afternoon weights. 70min

Deck Squats 2 x 20
3 Stage Squats & single leg step-ups. 3 x 5/5es OSBB/40kg
Bulgarian Split Squat 3 x 10es 48kg
Renegade row/push-up 4 x 10
Dragon Flags 3 x 5

Wednesday, February 16, 2011

16/2 Just another easy ride. Need to find more time to get out and smash myself. 67min
45min KB class 28kg
Around body pass 3 x 10ew
1A swings 3 x 10es
Snatch 3 x 5es
Jerks 3 x 5es
LCCJ 3 x 5es
Switch swings 3 x 20
Felt very heavy today. The sets of 50 straight have extracted a price.

Tuesday, February 15, 2011

14/2 Still taking the riding easy with just the commute 67min
45min KB class
Around body pass 3 x 20ew
1A Swings 50es
Snatch 50es
Jerks 100 changing on 25's
Rack lunge 50es
LCCJ 100 changing on 25's
1 Arm/Leg deadlift 50es
Need to work on length of snatch sets, as the hurt

15/2 Only rode 1 way today as Carolyn had a meeting in the city, so I needed to bring the kid's in with me & start late. 33min ride home
45min KB class
Around body pass 50ew
1 Arm/Leg deadlift 50es
Snatch 50es
1A swings 50es
Cleans 50es
1A switch swings 50es
1 Arm/Leg deadlift 50es (had to do this again due to the sounds of joy when we did 50es, first time around)

Sunday, February 13, 2011

13/2/11 A nice cruise on the bike today 67min

PM KB Session 24kg
Around body pass 3 x 20ew
1A Swings 200reps changing hands every 10
Lunges 3 x 15es
Cleans 3 x 15es
LLCJ 3 x 5es
Goblet squats 20

Saturday, February 12, 2011

10/2 Nice commute today 66min with-out the rain that was forecast, doesn't mean that it wasn't extremely humid.

PM Sweat feast
Deck squats 2 x 20
3 Stage Squat & explosive step-up to full squat 3 x 5/10es 60mm Diameter OSBB bar. My grip strength is getting better at holding onto this bar.
Bulgarian Split Squat/Bulgarian Split jump squat 3 x 5es 56kg/10es B/W
LCCJ 2 x 24kg 5, 5, 4
1A Swings 1 x 50es 24kg
Dragon Flags 2 x 5
Dragon Flags with scissor kicks 5 for fun

Wednesday, February 9, 2011

8/2 Legs a bit heavy today on the commute 68min
50min KB class with 16kg
100 Around body passes
The rest was done with hand changes every 10reps
500 1A Swings
100 Snatches
100 1 Arm/Leg deadlifts
200 cleans
for a nice easy 1000reps

9/2 Felt flatter on the bike today than yesterday, but for some strange reason I was faster 64min
45min Kb Class 28kg
Did a session working on technique with a heavier KB. After this I've decided I need to play with the 28 or 32kg be a least once a week as I wasn't that good today & it couldn't have had anything to do with the 1800reps I did in the 2 days before.

Monday, February 7, 2011

2/2 Not much go on the bike today, so took it very easy. 70min commute
45min KB class. Easy session with the 24kg, low reps.

3/2 Easy commute again today, with plans for fun tonight. 68min
Deck Squats 3 x 20
3 Stage squat with explosive step-up to full squat OSBB 3 x 5/10es
Bulgarian split squat with Bulgarian split jump squat 3 x 5es48kg/10es
Plate pushes. 15kg plate & 23kg sand bag 2 x 12 x 4m
then just the plate 12 x 4m
Dragon flags 2 x 5 with 2 x 16kg KB for support. A lot harder this was as the KB come off the ground & move around.

6/2 Down the Oval for some fun
6 x 30m Sled drag 70kg walking backwards
6 x 30m Truck tyre drag
Sledge hammer Tractor tyre hits & flips 5 x 20es hits 4 x 10 flips
The oval was still a bit damp, which made the Truck tyre & sled stick & grip more while reducing grip under foot, which ='s more fun. Ann-Michel did most of the drags with the rope attached to the top of the tyre. I then showed how to get the front of the tyre not to dig into the ground by flipping it over. I did most of these Bear crawl style, just to keep moving.

7/2 Nice commute today 63min

45min KB class 16kg
80 around body passes
200 1A swings
100 Snatches
100 Jerks
200 Cleans
100 1Arm/Leg deadlifts
20 2a high swing rows
800 reps

Tuesday, February 1, 2011

31/1 Hot & humid today, so didn't push hard, just a nice cruise 68min
45min KB class, worked on technique due to temp & a newbie.

1/2 Started latter than normal today which was nice except for a couple of things. 39 degrees in the shade & 43 on the bike in the sun. Left with plenty of time so I could take it easy in the heat. This plan didn't work, as at 5:30min from home that dreaded feeling of a squishy rear tyre came about as tightly sealed air was released into the atmosphere. Then there is the question do I fix this or head home & swap bikes. I decided that I was going to have to fix it a sometime so it might as well be now. Fixed it now became a hard ride to make up time in the heat, & does the wind help me, no it shifts from a N to NW just to add to the fun. 66min commute

50min KB class. Like last Monday all rest in Push-up brace position. Ann-Michel was complaining about sore abs from last Thursday still, so this turned out to be the perfect workout for her.