Flynn's having a play with His & Riley's KB

16/7 Longer commute today 90min

PM Deck Squats 2 x 20

Step-up lunges 2 x 15es 32kg, 1 x 15es 40kg. The 40kg set sucked.

Sandbag Snatch 24kg 2 x 30

2KB Jerks 2 x 20es 20kg

Renegade Man Maker 1 x 11, 1 x 10, 2 x 16kg

18/7 Had time for a quick play & DOM'S had set in so Deck squats 3 x 20.

I then had a play with my 24kg Old-School Bar from http://www.kettlebells.com.au/store/old-school-barbell-40-mm.html Weighs about 24kg. Step-up lunges 3 x 10es & OA Jerks 4 x 5es

Sunday 19/7 1:47min ride in the hills. Felt crap but rode well & so was happy

PM Did a 40min Circuit. Did 6 complete rounds & 1 extra run HR was 165+ for whole session

Run 600m

Chin-ups 10

Push-ups 10

KB Cleans 10 2 x 16kg

KB Lack Lunges 10es 2 x 16kg

MB Slams 10 20kg

AirRoller Jack Knives 10

The Bear 5 24kg

After this it was time for Nachos & Tour Highlights

14/7 commute 63min
50min KB Class. Had 3 newbies so did lots of technique work today

15/7 Commute 67min
50min KB Class. Had fun & started with the KB Triathlon. 4min Jerks, 4min LCCJ, 4min Snatch.
Followed up with Renegade Row Push-ups, Double Cleans & some swings.

13/7 65min on single speed

45min KB Class. Went with the 16kg to try and loosen up & it didn't work
Mobility
2A Swings 3 x 20
1A Swings 3 x 20es
1A Cleans 3 x 15es
1A Jerks 3 x 10es
1A Snatch 3 x 10es
1ALCC&J 3 x 10es
Stretch
It's amazing how quickly the hands get soft again as I ended up with 2 small blusters. Have to go easy on the hands tomorrow which means Lot's of squats, Lunges & Presses in the class. I can hear the complaints now.

12/7 63min Commute on the single speed.

PM
Deck Squats 2 x 20
24kg KB workout tonight. The timer was set for 1min for the start of the next set or other arm.
2A Swings 3 x 20
1A Swings 3 x 20es
1A Cleans 3 x 15es
1A Jerks 3 x 10es
Snatch 3 x 5es
1ALCC&J 3 x 5es
1 Arm/Leg Deadlift 3 x 15es
High Pull 3 x 20
or 12960kg moved during session. Next time the aim will be 15000kg.
Ended up with a small tear in the palm of my hand, as this is the first time I've been able to throw the 24kg around like this, since I hurt my shoulder in Feb. It's still not right, but it's getting stronger again & I can now Jerk the 24kg almost pain free.

Haven't put much down lately as we have been on holiday, so it's been family time in the Sun up around Noosa with very little structured exercise.

25/6 Easy 65min commute

Circuit with Jim & Neil

1 x 50 Deck
circuit of 2 minutes on, 1 minute rest, for 4x's

Waterbag Hang Cleans
53kg GS Jump Squats
8kg MB Slams
16kg Box Jumps Sets 1 & 3, Step-up Lunge sets 2 & 4.

Managed to go harder every round & punch out extra reps.

30/6 20min run beside the beach, pushing Riley in the pram

2/7 30min Kayak in the channel with the 2 boys adding extra weight.

5/7 20min Run along side the Noosa river.

7/7 20min run

9/7 Back home & a chance to get on the indoor trainer so I did 60min Spin ave 105rpm

PM training with Neil
2 x 20 Deck Squats
3 x 10 16kg Box Jumps, Superseted with 3 x 10 Powerband Sprints HR just keep getting higher.
1 x 100 @ 53kg Jump Squats
1 x 200 @ 53kg Jump Squats
1 x 300 @ 53kg Jump Squats3
x 5 @ 36kg Renegade Man Makers
3 x 10es @ 32kg Ring Lunges

Great welcome back session.

Some easy days

22/6 Easy day after yesterdays race but the commute ended up a bit slow due to a 3 inch nail going through the tyre & side wall, only to find that the spare I've been lugging around for 5 months had a hole in it, so cursied home on a flat tyre 1:20hr

23 - 24/6 Well Carolyn & Riley have been sick so no play time for me. It means that Thursday night is going to be fun. Bring it on.

Photo's from the Rock Hop 6hr

In the burms

I think bike size is an issue Neil

Jim on the way to 5th open men. (If he had gone out on that extra lap it would have been 4th) Soft!!!!!!!!!!!!!!

The small rock drop

It was steep in places