Sunday, March 25, 2012

23/3 nice easy commute 41min
KB class 45min
I had a couple of newbies that I did technique work with, while the experienced did the following
2 x 20 Around body pass
16min LCCJ changing hand on the 1min
16min Changing hand on the 1min
One Arm/Leg deadlift

Had a busy day ahead so headed out in the dark for a ride on the road bike for a nice 1:40hr ride. Great time of the day, with next to nobody on the road.
Deck Squats 60 to help loosen up.

Wednesday, March 21, 2012

19/3 Commute 39min, a bit tight in the adductor's after yesterdays fun

20/3 commute 38min, still a bit tight

45min KB class, all rest taken in push-up position & lots of it.
20ew Around body pass
3 x 20es OA Swings
3 x 20es Cleans
3 x 10es Jerks
3 x 20es One Arm/leg deadlifts
10es LCCJ
10es Snatch
everyone was happy when the resting finished

21/3 Bit of a play in the shed
3 x 20 Deck squats
3 x 8 BB Cleans 40kg
3 x 5 Front squats as deep as I could go 40kg
3 x 3 Jerks 2 x 24kg
3 x 10 Jerks 2 x 20kg
Rest spent helping Milly with her forward rolls.

The Jerks with the 24kg showed how much I'm out of practice with doubles work. Need to get back into some more practice.

Sunday, March 18, 2012

15/3 Commute 41min

16/3 Commute 37min
KB Class all changing hand on the 1min
10min LCCJ
10min Swing, clean, LCCJ, Snatch & Over head lunge
10min Change exercise every 2 min. Swing, snatch, Clean, Jerk, One arm/leg deadlift

17/3 Had a nice turn out in the Rosanna Parkland's for the session. Ended training everyone for 75min, putting people in mini groups & setting them challenges.

18/3 Headed out on the road bike for 60min in the hills, before the kids got up.
During a quiet time in the afternoon I grabbed the 2 x 16kg KB's and did "The Bastard"

2 x 20 deck squats
50 The Bastard
Set the stop watch to see how fast I could push them out. 19:38mins.
Only time I had any resting was in the push-up position on the KB's. Was lot's of fun. My adductor & going to know about this for days.

Wednesday, March 14, 2012

13/3 Nice 36min commute, just a bit shorter today, as I was late getting home
KB class
Had 3 newbies today so I worked with them on technique
This is was the main group did
2 x 20es Around body pass
200 OA Swings, changing hand ever 10
200 Cleans, changing hand every 10
KB Complex
OA swing, Clean, LCCJ, Snatch & OH Lunge 2 x 5es 1 x 10es

14/3 A bit of running around today. Managed to get to the new Iron edge showroom to check it our & pick up a couple of things. A very impressive space. Had a play with the new "Log", Loved the hand position. May have to invest & will be making work buy one.
15min smash
2 x 20 deck squats
30 The Bastard.
I know I was going to do 50, but decided to see how fast I could push of 30, HR was through the roof.

So we are on again this Saturday at Bachli Ct, Rosanna Parklands 1:30pm. At least the weather is looking a lot better than 2 weeks ago.

Monday, March 12, 2012

11/3 Had to work today, so only got the commute done 41min

12/3 With the holiday today, it was good to do some stuff with the family. Took the boy's to the pool for a play, then Milly did some training with Dad.

2 x 20 Deck squats
30 The Bastard 2 x 16kg (Renegade Row, Push up, Clean, Jerk, Alt lunge). It's been a while since I've done these, so I was a bit soft. Next time I need to push the 50 out & then get back to using the 20's.

Thursday, March 8, 2012

7/3 Day off doing stuff around the house & fitted in a quick work out.

2 x 20 Deck Squats
2 x 3 Matrix Lunge with 16kg (Sore glutes)
2 x 10 Bulgarian Split Squat 32kg/Bulgarian Jump Split Squat
3 x 5 Renegade man maker 2 x 16kg
3 x 10es KB Snatch 16kg

8/3 Nice quick commute 37min

9/3 Commute 39min
KB Class
3 x 1min es
OA Swings
Reverse lunge

Tuesday, March 6, 2012

1/3 Commute 41min

2/3 commute 39min.
45min KB class
Around Body Passes
OA Swings
20, 15 & 10es

3/3 Training In Melbourne
A bit of rain showed up who is tough & who isn't
A mix of sled. rope, KB & walking lunge work for 1:15hrs to start off Autumn

4/3 Headed out on the MTB near Bells beach & hit the trails. After he rain yesterday the trails were still in great condition with a bit of surface water around, just to make things interesting. These trails are a great mix, with some of the best fun single track I've ever ridden. Going to organise a day with friend's from Melbourne to come down & have a play. Just a short play 1:20hr

6/3 Commute 36min, feeling great
45min KB class. Had a good turn out of 10 with 5 experienced & 5 not so. I did technique with the not so & the experienced did
18, 15, 12, 9, 6 & 3es
OA Swings