Tuesday, July 24, 2012

24/7 Nice day for the commute, felt a bit flat on the way end but by the end of the day after KB I felt fantastic, which was a nice way to finish a long day.

Kb Class. Had big ideas for todays session, which I wrote out on the white board. I ended up not being able to do the session as I had 2 beginners. So I ended up with a long technique session instead. All exercises were done on the Left arm before changing to the Right arm. With 3 x 20ew Around body passes as part of the warm-up, this gave 1000reps. Ben & John completed it with the 20kg for 20,000kg.

Sunday, July 22, 2012

13/7 Just time for a quick play
40 Deck Squats
LCCJ 2 x 16kg 50reps

15/7 Spent most of the day pruning around the house, then Riley talked me into taking him for a un in the Pram. So ended up a short hard run 13min.
LCCJ 2 x 16kg 50reps

16/7 62min Commute today

17/7 55min commute, slightly shorter distance
45min KB class
worked with 60sec work es 10 sec rest. 2 sets per exercise
Around body Pass
OA Swings
Rack Squat
Clean & Jerk
One Arm/Leg Deadlift
Then combo 5reps es Swing, Clean, Clean & Jerk, Snatch

18/7 Deck Squats 50
Jerks 5 x 10

19/7 Commute 62min

20/7 Commute 61min
45min KB Class
worked with 60sec work es 10 sec rest again. 1 set es per exercise
Around Body Pass
Rack Squat
One Arm/Leg Dead Lift
Swing & Clean
Swing & Snatch
Clean & Lunge
Clean & Squat
Clean, Clean & Jerk
Swing, Clean & Snatch
Clean & One Arm/Leg Deadlift

22/7 Headed out early in the dark for a short ride down to the beach. Great morning with hardly any wind & no one around. Starting to find all the nice back roads, which seem to be in better condition & nice to ride on than the main roads. After an hour on the bike I started to see other riders just starting to head out for their ride with mine nearly over. I road through Torquay nice and early & it was great to see to see the sun rising over the Ocean. Great way to start the day. 1:30hrs

KB Press 2 x 16kg 6 x 10

Thursday, July 12, 2012

8/7 Cold, frosty morning so decided to change plans & instead of leaving home at 6am for a ride stayed in bed until 7:10am & headed out for a nice 9km 45min run down to the river. It's so nice of a spot for a run & nobody is around on a Sunday morning.
Deck squats 40
LCC&J 2 x 16kg 40

9/7 Very wet commute 62min. Started out nice for the first 3min, then set in.

10/7 Extended commute 1:34hrs. Carolyn want me to pick something up in out old haunt of Rosanna, so a short trip to the station our end, followed by North Melbourne - Rosanna - Melbourne. Would have been a lot nicer if it hadn't started raining on the trip back into the city.

45min KB class.
We have some more 20kg Progrades at work. so have decided to start using these more often while taking these classes.
Around Body Pass 3 x 20ew
OA Swings 3 x 20es
OALCC&J changing hand every 5reps 6min
Supersets One Arm/Leg Deadlift 10es, Snatch 5es 6min
Superset Clean 10es, Jerk 5es 6min

12/7 Home for next next few days looking after the Kid's with Flynn getting Tonsil's, Adenoids & Grommet done.
Managed a short session of Jerks 5 x 10 with 2 x 16kg

Friday, July 6, 2012

1/7 Not my favourite way to spend my Sunday as I had to work, so the ride ended up jut being the commute on the MTB for 57min.
After work I had a few minutes spare so I did a short session.
20 deck Squats
2min of prowler pushing
3min LCC&J 2 x 16kg 24reps, nice slow tempo

2/7 Just the commute 61min

3/7 Commute 50min. A bit shorter on the way home as it was late.
45min KB class, I had a set out a nice fun program & then a newbie show ups. So while most of the class had lots of fun, I ended up with a technique session.

4/7 School Holidays & a broken Dishwasher took up most of my day, but I managed to sneak into the shed after the kids were in bed for a very short time.
Deck Squats 40
LCC&J 2 x 16kg 30reps

5/7 Nice early morning commute in the rain, such a nice way to start the day 58min. Even though it was raining I still took the long ride as I'm enjoying the bit of extra time on the bike in the morning, even if it means sitting in the train wetter.
KB Jerks 2 x 16kg 3 x 10reps

I've decided that I want to reach a goal, that I started out trying to do a few years ago & that is 100reps of LCC&J with the 2 x 16kg KB's. I reached 96 last time & just kind of stopped. Will try harder this time.

6/7 Nicer day for the commute today & felt good on the bike. 57min
45min KB class 20kg
Around body pass 2 x 20ew
Descending ladder
OA Swings 20 to 1 with rest being Body weight squat 20 to 1
Cleans 3 x 10es no rest
One arm/leg deadlifts 25es
A nice 850rep morning

45min TRX class
Works put in a new TRX stand that we can train 8 people on at once. At lunch tome on Fridays I usually run a circuit class, but today I decided to see how a TRX session would go & join in myself. After warm-up & cool down were taken out, we spent 38min on the TRX's with 45sec work & 15sec rest. Had lots of fun & didn't repeat an exercise twice. Will be interesting to see how I pull up.