10/8 Easy commute on the single speed today 67min
45min KB class
Next set/hand swap on the 1min
1A Swings 3 x 30es
Snatch 3 x 15es
1A Cleans 3 x 20es
1A Jerks 3 x 15es
OALCCJ 3 x 10es
1 Arm/Leg deadlift 3 x 20es
20kg KB tonight, so lighter weight than last night with more reps & less rest. The hands showed the result, with 2 blood blisters on Left hand & 1 semi Blood blister on Right hand. Everyone was every quite tonight. Maybe it was because they had no time to talk.
Good intensity as tonight lifted 13,200kg in 36min. On Sunday 2/08 I lifted 15,880kg in 48min.
So today 366.67kg/per/min. On 2/08 it was 330.83kg/per/min. No wonder the hands suffered on top of last night.
Monday, August 10, 2009
Sunday, August 9, 2009
9/08 3hrs on the bike today, mostly around the Yarra Trails, so no hills
PM Had to cut the pure leg work out of the session tonight, as Tim's got knee surgery this Tuesday, so we went heavy KB's instead
1A Swings 3 x 10es 32kg
Snatch 2 x 5es 32kg, 1 x 5es 28kg
OALCCJ 3 x 5es 28kg
1A Jerks 3 x 5es 28kg
1A Cleans 3 x 5es 40kg
1 Arm/Leg Deadlift 3 x 10es 40kg
Renegade Row/Push-up 3 x 5es 32kg
Haven't used the 32's & 28's for a while. Had to drop back to the 28kg for the overhead work, as the Left shoulder stability still isn't great.
PM Had to cut the pure leg work out of the session tonight, as Tim's got knee surgery this Tuesday, so we went heavy KB's instead
1A Swings 3 x 10es 32kg
Snatch 2 x 5es 32kg, 1 x 5es 28kg
OALCCJ 3 x 5es 28kg
1A Jerks 3 x 5es 28kg
1A Cleans 3 x 5es 40kg
1 Arm/Leg Deadlift 3 x 10es 40kg
Renegade Row/Push-up 3 x 5es 32kg
Haven't used the 32's & 28's for a while. Had to drop back to the 28kg for the overhead work, as the Left shoulder stability still isn't great.
Saturday, August 8, 2009
6/8/09 Fun ride on the bike today, was just happy that I didn't get hit with the 60kph northerly winds predicted on the way home. 65min
PM
Deck Squats 2 x 20
3 x 15 band sprints
Box Jumps 2 x 50, 2 x 8kg
Step-up/Lunge 2 x 30es, 24kg
GS Jump Squats 1 x 500, 53kg
Doing sets of 15 on the band sprints really destroy the legs, even with the extra rest Neil gave me by braking the Band on his 8th sprint on the second set. Out came a new band which seemed at least 10% harder.
We did 24es with 24kg in the Set-up/lunge last week & it hammered the legs, with the increase to 30es this week the legs don't feel any better.
Just didn't feels as good with the GS Jumps squats this week as last week. Paused 2 times on the way to 500 today. Soft.
After the session I told Neil that we would have a bit of a recovery week next week & Neils reply was "I'm going to miss 2 sessions of weights after that, I'd really prefer to be destroyed!!!". Bring on next Thursday.
8/8 Great day outside, so I got out for a nice 65min ride on the roadie.
PM
Deck Squats 2 x 20
3 x 15 band sprints
Box Jumps 2 x 50, 2 x 8kg
Step-up/Lunge 2 x 30es, 24kg
GS Jump Squats 1 x 500, 53kg
Doing sets of 15 on the band sprints really destroy the legs, even with the extra rest Neil gave me by braking the Band on his 8th sprint on the second set. Out came a new band which seemed at least 10% harder.
We did 24es with 24kg in the Set-up/lunge last week & it hammered the legs, with the increase to 30es this week the legs don't feel any better.
Just didn't feels as good with the GS Jumps squats this week as last week. Paused 2 times on the way to 500 today. Soft.
After the session I told Neil that we would have a bit of a recovery week next week & Neils reply was "I'm going to miss 2 sessions of weights after that, I'd really prefer to be destroyed!!!". Bring on next Thursday.
8/8 Great day outside, so I got out for a nice 65min ride on the roadie.
Wednesday, August 5, 2009
Tuesday, August 4, 2009
How Lazy can we get
I knew I was doing something wrong when I was taking Riley & the Dogs for a walk.
3/4 Easy day as I did a shift change & only had an easy commute 70min
4/5 90min commute today with some extras
50min KB class 3 circuits with 10reps each side. No putting KB down b/w exercises. Didn't start the next exercise until everyone had completed the current exercise. Lots of practice holding in rack for me.
1A Swings
Snatch
1A cleans
1A Jerk
Rack Lunge
OALCCJ
Rack Squat
1 Arm/Leg Deadlift
2A High Swing row 20reps
4/5 90min commute today with some extras
50min KB class 3 circuits with 10reps each side. No putting KB down b/w exercises. Didn't start the next exercise until everyone had completed the current exercise. Lots of practice holding in rack for me.
1A Swings
Snatch
1A cleans
1A Jerk
Rack Lunge
OALCCJ
Rack Squat
1 Arm/Leg Deadlift
2A High Swing row 20reps
Sunday, August 2, 2009
30/7 Single speed commute 70min
This evening was one of those sessions that started off nice & them some comments were made & button were pushed (Neil).
Deck Squats 2 x 20
Box Jumps 3 x 30
Step-up / Lunge 4 x 24es 24kg. This was meant to be 2sets but as Neil can get through them faster being 8" taller so proportionally the step is a lot shorter for him, wanted to keep going for another 2sets & who am I to refuse. So I grabed the slightly short step that gave us the same proportionally step height & returned the favour. Alt sets with OSBB (Old School Barbell) & 2 x 12kg KB's.
GS Jump Squats 53kg 200, 400, 350. Decided that we would do 2sets of 200. After I completed the first set Neil decided to keep on going & did 250 & proceeded to rub it in, so then the gloves came off. Couldn't do the extra 50 to get 1000 out as it felt like my Quads were tearing apart on the last 50. Never done 1000 of these. Maybe some time soon, very soon!!!
1/8 Only had time for 50min on the trainer so did a spin session today. Ave RPM 105
2/8 Carolyn had an open day at work, so I stayed home to look after the kids. When Riley had a sleep & Flynn did some painting, I jumped on the Trainer for 60min. Simple sesson today with 1 song seated then up into the big ring standing for the next song & reps for 60min. Seated RPM 95+, Standing RPM 70+.
PM
Deck Squats 2 x 20
Out came the 24kg KB for A work-out. Buzzer set for 60sec.
1A Swings 2 x 30es. Nearly saw Neil's Lunch on second set. Is that a 20kg KB in your hand now Neil.
1A Cleans 1 x 15es
1A Swings 1 x 30es
1A Cleans 1 x 15es
Snatch 3 x 10es
1A Cleans 1 x 15es
Jerks 3 x 10es
Rack Lunge 3 x 10es. Next time will push these to 15.
OALCCJ 3 x 10es
1A Arm/Leg Dead lift 3 x 15es
Russian twist 3 x 10es
660 rep performed for 15,840kg lifted. Aim was to move over 15,000kg. Now I just need to let the hands heel a bit as I managed a small tear on Rt index finger. Very happy with this for now. 20,000kg will be a target for the future.
This evening was one of those sessions that started off nice & them some comments were made & button were pushed (Neil).
Deck Squats 2 x 20
Box Jumps 3 x 30
Step-up / Lunge 4 x 24es 24kg. This was meant to be 2sets but as Neil can get through them faster being 8" taller so proportionally the step is a lot shorter for him, wanted to keep going for another 2sets & who am I to refuse. So I grabed the slightly short step that gave us the same proportionally step height & returned the favour. Alt sets with OSBB (Old School Barbell) & 2 x 12kg KB's.
GS Jump Squats 53kg 200, 400, 350. Decided that we would do 2sets of 200. After I completed the first set Neil decided to keep on going & did 250 & proceeded to rub it in, so then the gloves came off. Couldn't do the extra 50 to get 1000 out as it felt like my Quads were tearing apart on the last 50. Never done 1000 of these. Maybe some time soon, very soon!!!
1/8 Only had time for 50min on the trainer so did a spin session today. Ave RPM 105
2/8 Carolyn had an open day at work, so I stayed home to look after the kids. When Riley had a sleep & Flynn did some painting, I jumped on the Trainer for 60min. Simple sesson today with 1 song seated then up into the big ring standing for the next song & reps for 60min. Seated RPM 95+, Standing RPM 70+.
PM
Deck Squats 2 x 20
Out came the 24kg KB for A work-out. Buzzer set for 60sec.
1A Swings 2 x 30es. Nearly saw Neil's Lunch on second set. Is that a 20kg KB in your hand now Neil.
1A Cleans 1 x 15es
1A Swings 1 x 30es
1A Cleans 1 x 15es
Snatch 3 x 10es
1A Cleans 1 x 15es
Jerks 3 x 10es
Rack Lunge 3 x 10es. Next time will push these to 15.
OALCCJ 3 x 10es
1A Arm/Leg Dead lift 3 x 15es
Russian twist 3 x 10es
660 rep performed for 15,840kg lifted. Aim was to move over 15,000kg. Now I just need to let the hands heel a bit as I managed a small tear on Rt index finger. Very happy with this for now. 20,000kg will be a target for the future.
Subscribe to:
Posts (Atom)