6/5 Commute 65min

PM Deck Squats 2 x 20
Single leg step-ups 3 x 10es, 2 x 32kg
1 Leg Deadlift 3 x 10es, 2 x 32kg
Box jumps 3 x 50
Renegade row push-ups 3 x 5, 2 x 40kg

Stepped back with the weight a little tonight to get better quality & it worked & hurt more.

8/5 Following the success of the first “Ride Like King Day” last May, Giant will once again honor its founder King Liu with a second annual running of the event. On Saturday, May 8, Giant employees from around the world—including staff from Giant Sales Companies to its engineering, product development, and manufacturing facilities—will participate in organized rides. So this was my morning with a roll down to St Kilda & then off to Mordialloc & back with time for second breakfast. Great morning but ended up having to put the jacket back on as the HR only reached 99BPM max on the RIDE LIKE KING ride, but I warmed up again on the way home hitting 176BMP on a couple of the hills 3:15hrs

9/5 Deck Squats 2 x 20
32kg KB work-out
2A Swings 20
1A Cleans 20es
2A Swings 50
1A Cleans 15es
2A Swings 40
1A Cleans 10es
2A Swings 30
1A Cleans 5es
2A Swings 10
1A Cleans 25es
1 Arm/Leg Deadlifts 3 x 20es
1A Swings 3 x 10es
1 Blood blister

Neil was trying to stir me up before the session, so when handing out weights I gave him a 28kg & then proceeded to give Gav a 32kg. Neil didn't like to see Gav with a heavier weight & so complained as I hoped & expected. So I swapped his 1 x 28kg for 2 x 24kg. Then Justin complained that Neil was going to get better training than him, so I swapped his 32kg for a 40kg. Spent a bit of time waiting on Neil & Justin tonight. They seemed to have problems keeping up.
So mush fun to watch.

5/5 Easy commute today 65min
45min KB Class. Played with the 24kg today
Did a circuit 3 x's through
Around body pass 20ew
1A Swings 10
Cleans 10
Snatch 10
1 leg Deadlift 10
Jerks 10
Push-ups 10
LCCJ 10
Rack lunge 10
KB Dips 10
Russian twist 10

This week back doing more training is starting to take it's toll, Im a bit tired as of now.

2 Days back at work & how quick we get back into a routine. Interesting to read on the feedback boards how some members have been missing me taking some classes, oh well I'll make them regret writing that down real quick.

3/5 Fun commute as I dropped Riley off at early learners on the commuter on my around about ride into work & we did a little extra on some of the Yarra trails to keep off Bulleen Rd. 47 x 18 + 15kg extra over back wheels = 0 steep damp climbs, no matter how hard Riley pushed me. Time on bike 1:50hrs
45min KB class, lets mess with there heads
Around body pass 2 x 20ew
OA Swings 5, 10, 20, 40es
OA Cleans 5, 10, 20, 40es
Jerks 5, 10, 15, 20es
Snatch 5, 10, 15, 20es
2A high swing row 3 x 20

4/5 Longer commute today as I had to drop the car off at Eltham to get the damage fixed due to a guy having a minor heart attach & driving into the back off out car parked outside the Hospital when Milly was being born. 1:50hr on the road bike.
45min KB Class
Reps completed
OA Swings 90es
Cleans 150es
2A Swings 40
Switch Swings 50
1 Arm/Leg Deadlift 60es
Twisting Dead lift 60
750reps total + Me having fun = Ann Michel getting blood all over hands (3 blood blisters)

2/5/2010 Flynn decided he wanted to go for a ride on his bike, so Riley & I tagged along with the pram for a 30min run trying to keep up. First run in about 12 weeks & the leg don't feel so good anymore.
PM Weights started out with 23kg sand bag.
Clean & Press 20
Snatch 20
Lunge 2 x 10es
Squat 20
Shoulder Squat 3 x 10es
Press 2 x 20
Zecher Goodmorning 2 x 20
& then a final superset with the sandbag
Snatch 20
Lunge 10es
Press 10
Zeacher goodmorning 20
Next it was rope time Supersetted with truck tyre & sledgehammer work 3 x's through
Up/Down 100
Sledgehammer 20es
2 person tyre deadlift 20
Now my legs no longer work. A successful day.

Meet Milly with her very happy big brother

Riley Hanging with girls in the back of sheds

Happy family early in the morning. Guess who wanted breakfast at 6:30 Sunday morning.

Been doing some Tai Chi almost everyday but not too much else. Will change next week when I'm back at work.
25/4 Ride up to Kinglake with the Bundoora bunch ride. Good solid hit out up the climb with most of the time spent over threshold
Weights
Deck Squats 20
32kg KB
2A Swings 3 x 30
1A Swings 3 x15es
Cleans 3 x 15es
Rope Partner work supersetted with 35kg Sloshball cleans 20reps
10 sets

29/5 Deck Squats 2 x 20
2A Swings 1 x 15 40kg 2 x 15 48kg
1A Swings 3 x 5es 48kg
1Leg step-up 3 x 5es 80kg
1 leg Deadlift 1 x 5 80kg Glutes were smashed
Deadlift 10, 20 80kg
OSBB 1A Snatch 3 x 10es 24kg
Get-up Sit-up 2 x 5es 16kg 1 x 5es 20kg

20/4 just time for a quick ride to pick Riley up from early learners 55min

21/4 10 x 5 80 deadlifts

22/4 Deck squats 2 x 20
6min OALCCJ 88reps Very happy with this at 24kg
Step-up 3 x 5es 80kg
Jump Squats 3 x 30 52kg
Forward backward lunge 3 x 5es Aqua Bag, 35kg sloshball, 25kg Sloshball
Rope up & down 4 x 50

New Baby

On Thursday 8/4/2010 Milly Patricia Williams joined our family at 11:44am. She was 2.540kg & 48.5cm long. She's been home for a while now & the boy's are loving having a little sister. Carolyn & Milly are both doing well & now our house seems to be getting a lot of pink all of a sudden. I want to thank everyone for their kind wishes.

4/4 just time for a quick ride & who should demand to come but Riley. So it was out on the commuter with the bike seat on the back with 60min worth of Wow Dad, Look Dad, Hi, Faster Dad. Lots of fun.

5/4 Quick KB work-out 100 Snatches with 24kg

6/4 300 OA Swings 24kg & 50 Push-ups

8/4 I need to let off some excess energy after the birth of Milly

Deck Squats 2 x 20

Box Jumps 3 x 50

Slosh Ball Shouldering 3 x 15es

Slosh Ball forward backward lunge 3 x 5es

Rope up & Down 2 x 50

Rope Grapler throws 2 x 203s

10/4 Deck Squats 2 x 20

Rope workout

 Up & Down 3 x 50

Grapler throws 3 x 20es

Jump lunge 3 x 15es

Side to side 3 x 25es

Double in & out 3 x 40

Alt arms 3 x 30es

double Grapler throws 3 x 10es

15/4 Deck squats 2 x 20

Step ups 56kg 2 x 10es, 64kg 10es. Fun doing these with 102% BW I'm looking at an aim of using 2 x 40kg KB's

Jump Squats 43kg 3 x 30

Slosh ball forward/Backward lunge 3 x 5es

Slosh Ball Cleans 3 x 30

Friday 16/4 out with Riley again for a quick spin 50min

18/8 Road ride today with Neil & Gav. 3:05hrs out the back of Eltham to St Andrews doing all the fun climbs. Some of us had some leg issues, some of us just haven't been on the road bike for a long time & for another it was the first ride on a new bike on roads they didn't know existed. So this made for great fun & hammered legs. It shows that I need to spend so more time on this bike when a 92kg Brick is climbing better than me. Give me a few weeks.

Training tonight was not going to be pretty after this mornings effort & it wasn't 24kg KB

Deck Squats 20

0A Swings 100

Snatch 50

Lunges 50

2A Swings 50

1 Arm/Leg deadlift 60

2a High Swing Row 20

4 x Rope Double Up Down 50 Super-setted with MB Slams 15kg 20