15/2 Did some extra hills on the commute today without adding much time 75min
45min KB class Just played with the 16kg

16/2 Went a little further today for 95min on the single speed
50min KB class with 16kg. Had fun tonight as all rests B/W sets was in Prone brace position, I don't know why they all were complaining, they got to spend about 20min resting.

17/2 Easy commute 65min, a bit flat on the way home
KB class 2 x 16kg & resting in prone brace again. For some reason it felt a bit harder today, I just don't know why.
After the KB class we did another 45min session with the AquaBags as we have a program for new members starting next week. I really didn't need to be doing extra today so I picked up the 20kg bag to make it harder.

14/2 Had to go into work early today for a few hours, so planned to get up early to get some extra time in on the bike only to wake up to the sound of heavy rain so decide to get an extra 45min sleep instead. By the time I got up & was ready the rain had stopped, so it was wet roads but a dry body. After work I took a detour ride home through the Yarra B & along the Yarra track out towards Eltham & through the hills back to home. A couple of the hills were not pretty on the single speed with Cadence dropping to about 25rpm. 1:50hr

PM Deck Squats 20
Played tonight with the 24kg & managed to mess up my hands again
1A Swings 3 x 20es
Snatches 3 x 10es
1ALCCJ 50, 30, 20
1 Arm/Leg Deadlift 3 x 15es
KB Dips 3 x 20 with some L-sits at the end
I know we did something else, but I'm having a N.R. day.

11/2 Was going to lengthen the commute on the way home, but as the roads turned to rivers I decided not to. 65min

PM Deck Squats 2 x 20

Prisoner Step-up Lunge 50es 5min

Tabata SloshBall Cleans 25kg & BW Squats. rep count 13/19, 15/21, 16/22, 17/23. As I loosened up from the Step-up lunge I felt much better

Bongo Board. Squats 106, Switch Lunges 10es, Swings 20es, Figure 8's 10es, Snatches 10es.

12/3 I felt great after yesterdays work out going a bit easier, as the boys have got the Otways next weekend, I don't so I decided to do something about this I fell great thing.

1A Swings 300 20kg changing hands every 10, no rest, then straight into 50 push-ups for a total time of 9:22min. Now I don't fell quite so good. Job done. Couple of photo's from Queensland

9/2 85min commute with a couple of detours
50min KB Class 16kg
Did a similar work-out to yesterday but did the Swing rest time 1 push-up set the other way around going 20 to 1reps es. This was easier than going 1 to 20 as I expected, but was harder to keep count & I realised that I doubled up on 10's & 8's. Doing 10's & 8's twice didn't mean that I could skip out on 9's & 7's. It was my mistake so the extras don't get counted.
After that we did a Tabata set going Jerk L 16, Jerk R 16, Squat L 17, Squat R 17, twice through & smashed each set. It was good hard set but I need to make it harder.
Then so other playing around

10/2 66min commute. Felt crap on the way home after the lunch time KB Class
Played with the 24kg today
6 x 10es 1A swings
5 x 10es 1A Jerks
4 x 15 1A Cleans
3 x 5 1A Snatches
Got through it all fine until we hit the snatches & found the grip really struggling

8/2 Commute 65min, still 30 C on the way home at 8:30pm
45min KB class
Tried a new work-out tonight & I was glade I was just using the 16kg
Started with 1A Swings & did a ladder going from 1 - 20reps in b/w each rung we dropped down to do 1 push-up, jump back up & straight back into next set of swings. Ended up being 420 swings & 20 push-ups, which translated to 17min continuous work.
Then did some jerks & snatches.

4/2 Commuted today on the single speed & did a little extra on the way home in the rain 95min

PM Went a bit hard tonight than last week.
Deck Squats 2 x 20
Step-up Lunge OSBB 2 x 15es
KB Rack Squats 3 x 30 2 x 12kg
Bulgarian Split squat 3 x 25es 25kg Sloshball. The extra balance required using the sloshball really destroyed the legs.
KB Snatch 50es 16kg
Box Jumps 50, Alt step-ups 50, Bulgarian Split Lunge 50 bodyweight Hammered this out as fast as possible.

7/2 Out on the MTB this morning for a fun ride around the trails. Headed out to Sugarloaf reservoir for the great trails out that way & back to Eltham for a late breakfast with the family & the Claxtons. Use to do these rides with John, but as he's giving riding a break at the moment he just showed up for the food.

PM 20kg KB. Still trying to toughen up these hands again
2A Swings 50, 40, 30
1A Swings 30es, 25es, 20es
1A Cleans 30es, 25es, 20es
1A Jerks 10es, 20es, 15es

Only 10,200kgs moved

2/2/10 First day back at work after a big break, had a little extra spare time with Carolyn now having to drop Flynn to School & the Riley to 2yr old Montessori. Made use to this time to extend the commute a bit. Will need to make more use of these times with our 3rd child due on the 28th March
Commute 1:35hr
Back to KB classes as well so 45min class 16kg
1A swings 200
6min Cleans
6min Jerks
6min OALCCJ
6min Snatch & Lunge

3/2 1:15hr commute on MTB with a small bit of off road
KB Class 45min 2 x 12kg. Keeping it light, just getting the hand back in condition. This was enough weight at the moment
1A Swings 200
Spartan 300 work-out
100 Snatches
100 2KB Swings
100 2KB Cleans
Then to finish off Turkish Get-ups 2 x 5es
After this I had a 60min break & then we tested our new class that we are going to start soon, the AquaBag Class 40min 16kg. The work-out was 60sec on 30sec rest
Warm-up
Deadlifts x 3
Cleans x 2
Clean & Press x 2
Snatch x 2
Front Squat
Back Squat
Clean
Clean & Press
Snatch
Front Squat
Clean
Clean & Press
Snatch
Back Squat.
Stretch
This ended up being a good work-out, with all the cleans done from ground & with full squat