Monday, May 28, 2012

25/5 Took the soft commute due to the weather, just 35min
KB Class 6:15am
Around body pass 2 x 20ew

OA Swings 50, 30, 10es
Cleans 50, 30, 10es
Squats & Reverse Lunge 20 & 10es
Snatch & Jerks 20es
One Arm/Leg Deadlift 20es

The circuit room was out of action, so I had to come up with another option & so it was a Wrestler Bag (Bulgarian bag) session instead. First time swing the bag for 45min, so I went easy after this morning with the 8kg. Ended up being harder than expected & managed to destroy my legs, which I'll pay for on Sunday.

27/5 Rock Hop 6hr.
I was asked to do this as a 3 man team & we ended up being a 2 man team with Alan who just lives around the corner in Belmont. After the rain we had on Friday & Saturday it was always going to be a hard day out.
I got the fun of going first & for a change had a great start putting myself in a good position into the single track. Haven't ridden here for 2yrs, but could still remember most of the course. The main difference being the amount of water on the trails. Only problem I had in the first lap was taking the second A line & having to stop twice because of riders walking it & ending up losing about 80m to the rider I had just passed.
   As the day went on it got muddier & hard, but it was fun being a big kid playing in the mud. Alan started cramping on his 4 & 5th laps so I got to have more fun & ride the last 2. Average speed was way down, at about 12.6kph, but still managed about 1400m of climbing.
   Ended up 6th in the pairs & would have come 2nd in the 40+ triples, so a pretty good day out. Now all I have to do is find time to clean the bike. Looking forward to the next outing.

Thursday, May 24, 2012

22/5 Nice 39min commute. Wasn't feeling up to much today
45min KB Class
Nice warm-up
OALCC&J change hand every 1min for 20min
then on to 2 x 16kg
Cleans 20
Jerks 10
Snatch 10
LCC&J 10
One Leg Deadlift 20es

24/5 not time for much training, but did fit this in.
15 x 10 Goblet squats 16kg KB

Monday, May 21, 2012

12 - 13/5 no time for training with a busy day Sat & Mother's Day on Sunday

14/5 Working on lengthening the commute a bit, by heading to North Geelong rather than Marshel on the early starts. Gives me 23min rather than 10min. Interesting thing is that it takes the train 13min to travel between these stations, same time as the train. 52min

15/5 Shorter commute today with 42min.
KB Class 24kg
Ran a heavier session tonight with low reps 5 - 10. Didn't feel like I had much in the tank, very flat.

16 - 17/5 Sick. this is why I had nothing in the tank. Aches & pains through the whole body makes for very lazy times.

18/5 Took the commute very easy with a nice slow 44min
Early morning KB class
Set out the session & trained with 4 beginners. This was hard enough for me as I was still a bit flat.

20/5 Did a bit of work on the MTB yesterday & changed it back to the 1 x 9 set-up for a change. So this morning I headed out early to try it out down the Surf coast.
Hit the trails early, starting at the car park on Point Addis access road. 200m and into the single track. The trails were in great condition, with just the odd puddle & lots of grip. Just before the Anglesea Scout camp I decided to head a different way & headed down the trail by the main road & then across it into some trails that I haven't ridden in over 7yrs. Big changes have been happening in here, but ran out of time to do to much exploring. Will have to venture down here to check it all out when I have some more time. Headed back towards the car taking some alt routes. Was a great day for a ride & explored some new trails which look good. 1:52hrs Good to be feeling better as well.

21/5 Just the extended commute both ways today. 1:05hr

Thursday, May 10, 2012

7/5 Nice slow commute today as the legs weren't working the best 43min

8/5 Took the short way home on the commute 35min
KB Class was a lot of fun today as my legs were still stiff. The best way to fix them was to destroy them, so I used a very old favourite.

Around body pass 3 x 20ew
OA Swings 20reps to 1es with rest being Rack Lunges 1rep to 20es
So with swings getting easier & lunges getting harder, everyone was happy.
OALCC&J 15es jut to top it off. so much fun when your legs don't work.
990rep class

9/5 Busy over the next couple of days, so just enough time for 2 short sessions today.
12min run around the big block

Shed Session
Deck Squats 2 x 20
3 Deadlifts S/S with 5 Depth jumps
60, 70, 80, 90, 100 & 110kg
Stopped at 110kg because I only managed 2reps. Need some more heavy work by the looks of things

11/5 Took the long way to & from on the commute today 61min.
KB Class fun
Around Body pass 3 x 20ew
Snatch                       20, 15, 10, 5es
1 Arm/Leg Deadlift    20, 15, 10, 5es
Cleans                       20, 15, 10, 5es
Jerks                         20, 15, 10, 5es
OA Swings                20, 15, 10, 5es

Back a bit tired from the DL's on Wednesday.

Sunday, May 6, 2012

6/5 Couldn't get out for my Sunday ride as I had to work the whole day. Just the 39min commute on the bike.
When we kicked everyone out after work I had 20min spare to kill, so I did part of a Gymjones session.
Deck Squats 20
Wall sit 3 x 60ses
BB Squats 3 x 10 40kg
Goblet squat 3 x 5   24, 28 & 32kg
Walking Lunge 3 x 20m 32kg
OH Walking lunge 3 x 20m 15kg bar
With just doing this in 20min gave the legs that nice what happened to me feeling.

Saturday, May 5, 2012

29/4 A nice cool morning for a ride. I decided to head out in a different direction today, as I needed to be home by about 9am. So I jumped onto Colac Rd to then do a loop through Torquay. As I reached Bunnings 5 riders headed out of the car park, so I joined them. It ended up that they were heading down to Lorne for a ride. Time didn't allow for me to join them for the whole ride, but Angelsea was an option. So ended up being a 63km 2:09hr 503m climbing ride on a nice fresh morning. They leave most Sunday's  at 7:00am, which might be a nice option.

30/4 Shed fun
Day off & a little free time for a short session
Deck Squats 50
Did the Jone's Crawl again. Decided to change it around a bit for fun. Bar 72kg. Weight 62kg
30 Deadlifts / 75 Box Jumps 3:48min
20 Deadlifts / 50 Box Jumps
10 Deadlifts / 25 Box Jumps
Timed the first part. Felt a lot harder this way, but was faster. The next 2 sets were way harder to get through. Touched the ground on every Deadlift, but didn't rest the bar on the ground.

1/5 Back is worse for wear after yesterdays session. Way harder on the body. Nice commute 41min.
 For tonight's KB Class we did a new session
Around body passes 2 x 20ew
OA Swings   Set 1.  30, 20 & 10es
                      Set 2. 10, 20 & 30es
Cleans    30, 20 & 10es
Jerks       15, 10 & 5es
Lunge     15, 10 & 5es
Snatch     15, 10 & 5es

3/5 Just the commute 42min in the rain

4/5 Cold 41min commute
Nice wake-up KB class
Around body pass 2 x 20
OA Swings Superset with Lunges 15, 10, 5es
Clean SS with Jerks 15, 10, 5es
Snatch SS with Lunges 15, 10, 5es
OALCC&J SS with Lunges 15, 10, 5es
OA Swings SS with 1 Arm/leg deadlift 15, 10, 5es
Nice way to start a cold Friday morning