As I was get ready for my commute this morning Riley decided he want to wear my cycling Jersey.

20/8 Easy day 35min ride

Easy weights as I don't have to destroy Neil
Deck Squats 2 x 20
Box Jumps 3 x 20
Step-up Lunge 3 x 10es
Indo Board Switch Lunge 3 x 10es
good recovery session

22/8 easy 20min spin on the MTB to make sure everything is going good for tomorrow

23/8 Up early to get a phone call from Jim to the news that he's sick & not racing, so 1:40hr drive to Castlemaine by myself.
They have made some changes to the course, with a 1.5km double track descent at the start of the lap. This was meant to make the course easier which it really didn't as it was flat out & bumpy. This course is brutal. With lots of rocks, drops, tight switchbacks & steep pinches. In 5:38hr I did 96km & 1800m of climbing. I decided to stop early, as the body had, had enough. It may have been the soft option, but with the cramps that kicked in on Sunday night I think it was the right decision. I ended up 3rd which I'm happy with as the longest ride I've done in the last 9 weeks is 1:48hrs. I was competitive for the 1st 4:08hrs, catching Brian who won & riding with him for 3laps before slowing down. 4 weeks to the marathon champs & if I can get a couple of good rides in I hope to place.

19/8 Commute was fun today, with the ride home into a block head wind, always a great way to finish the day. 67min

KB Class did a 600 workout today. Did a couple of adjustments to make it harder

Snatch 50L/50R
OALCCJ 50L/50R
1A Swings 50L/50r
Squats 50L/50R
Cleans 50L/50R
Jerks 50L/50R

To finish off we did 4 x 5 Renegade Man Makers. Shoulders were toast after this.

Now it's some easy training before the " CASTLEMAINE ENDURO" this Sunday. One of the best courses around.

17/8
Easy commute 70min
Had a 3 beginners for the KB class, so it was a nice recovery session for me 45min

18/8
Commute 65min. Felt great on the way home, so smashed it
KB class nice long warm-up then about 10min of technique work before this 24min non stop circuit 1min per side
Snatch 17es
Jerks 18es
Snatch 17es
OALCCJ 13es
Snatch 17es
Rack Lunge 15es
Snatch 17es
Clean 20es
Snatch 17es
1A Swings 33es
Snatch 22es
Rack Lunge 15es
Was going to be 20min, but when a KB touched the ground it was a 2min add on & then there was a hand change early, to give 1 side a rest & that was another 2min add on. Everyone was sooooooooo happy about this, but they know the rules by now.

15/8 When out for a ride on my Eltham - Kangaroo Ground - Diamond Creek, hill loop. Nice tough loop with 850m of undulating climbing. The best time I've had on this loop is 1:47hrs & as I'm now 3kg heavier I wasn't expecting any great improvement. I was amazed as I did the ride in 1:41hrs, & climbed 3 of the climbs seated which I've never come close to doing before. So the change in the weight training is making me stronger on the bike.

16/8 Was planning to get out for 2hrs on the bike today, but Carolyn was sick so bike time became 30min spin on the trainer.

PM KB workout
Fun with the 24kg
OALCCJ 1min L/R, 2min L/R, 3min L/R, 2min L/R, 1min L/R. The 3min es just destroyed the grip. 1min rest b/w hand changes. Very long time since I've done this sort of time with the 24kg.
Snatch 5 x 5es in 5min
1A Jerks 7 x 5es in 7min
Renegade Row/Push-ups 1 x 20es, 1 x 10es.

13/8 This was the evenings weights session, that was a request from "Neil". Don't know where the add-on to the title came from. We did 1 full round & then 50% of all exercises during the second round. Good fun workout. 24min for first round & 10min for second. Even with checking on those who disappeared outside for a rest. 35min easy ride
Here's Riley checking out the new Old School collection.

The Yellow bars are 24kg

The Red bar is 26kg, but feels much heavier as it has a 60cm bar vs 40cm bar (circumference)

The Blue D/B are 18kg.

Great deal for these at the moment.
http://www.kettlebells.com.au/store/supplier-cant-count-old-school-pack.html

12/8 Great day for a ride, pity I have to keep it short 66min
50min KB class. Had big plans for today & then had 2 beginners show up, so I worked on technique with them for the session, showing them what to did in KB training. But rather than let good plans go to waste, I made the other 5 do this.
4 rounds
10 x Double snatch
10 x Double swing
10 x Double clean
10 x double jerks
10 x See Saw press
10 Triceps dips on KB handles
10 Push ups on KB handles
10 sec L sit
Then to finish things off
LCCJ 5 x 1min

Tim used 2 x 20kg
Andrew & Paul 2 x 16kg
Mark & Barbara 2 x 12kg

I found it hard to watch this while I was training the other 2, it looked like too much fun.
I'll have to make up for it tomorrow night!!!

11/8 Added a bit to the commute today in the drizzle 1:20hr
45min KB class
warm-up
1rep of each exercise 10x's es
1A Swings
1A Cleans
Snatch
OALCCJ
Clean & Lunge
After this I decided to go easy on my hands, due to the damage I did last night. So the others did the KB Triathlon of 4min 1A Jerks, 4min OALCCJ & 4min Snatch with a 2min rest then repeat.
I did this to keep them company
2 x 12min 1A Jerks changing hands on the 1min
Ave 12rpm with a sprint set for the last 2min of 24rpm es. Just practicing spending time in rack. Hopefully the hands will be ready for tomorrow.