18/9 Legs still very heavy from Sunday, but did seem to have a bit more snap on the ride today 65min

For those who went eating & drinking at the tennis, you missed out on a fun session.

45min KB Class 16kg of fun
Around body pass 2 x 20ew
1A Swings 6 x 20es, no rest
Jerks 6 x 10es, no rest
Cleans 6 x 20es, no rest
1 Arm/Leg Deadlift 5 x 10es
Snatches 1 x 10es
For a sweet 800reps.

My KB participants have been talking about what they expect & want to do on Wednesdays session, so my spies tell me. They are in for more than they expect or want, but it will keep me happy because I've wanted to try this for a while, I just didn't have an excuse. (as if I really need one)

17/8 Well Sundays session did catch up with me today, not DOM's just legs are exhausted with no real snap, so it's just an easy commute 66min.
45min KB class easy with the 16kg
Around body passes 2 x 10ew
The main session tonight was 10 to 1's es no rest this = 55reps each side
1A Swing
Snatch
Lunge
Jerks
Cleans
Most of the session was fine, but not the Lunges on today's legs.

16/1 Commuted to work on the MTB today & did some extras on the Yarra trails & was in for quite a few detours due to the rain, 5 in fact. 5 times the trail disappeared into the high flowing Yarra or a newly formed pond. Apart from this excess water in places the trails were in pretty good condition, considering how much rain we have had over the last week. No one else was seen on the trails for the whole ride. 1:50hr

PM Same session as Thursday night dragging the tyre except it was dry, so the tyre gripped heaps, which meant out came the extra 15kg & it still felt 50% harder, which means it was more fun. The sled went from 94kg to 118kg for Gavin's & Helen's enjoyment.

13/1 Felt a lot better on the commute today, but the Humidity is still hard to deal with. 64min
PM
Deck squats 2 x 30
Truck Dragging time. Attached the rings to the truck tyre for fun & add 15kg Bulgarian bag to the tyre to give it a weight of 71kg, then do 20 x 25m ish sprints alt 4 different hand positions.
1 Superman
2 Hands at shoulders
3 Hands stretched out behind
4 Going Backwards (To destroy the Quads)
With the Alleyway wet I managed to run / stagger these. When it's dry this will destroy, as it was by the end I was getting that running on empty feeling.

10/1 Nice commute on the single speed 64min
45min KB class with good rest tonight 16kg

11/1 Another fun commute in the rain 64min
45min KB class, a bit more intense tonight with 4 x 9min work & 1min rest

12/1 High humidity, headwind & rain = slow ride 69min
45min KB class. People should be careful with what the say, was the lesson for today's class.
Barbara asked to do Snatches early, so we did. 2 x 16kg used
Snatches 22 x 5
Was going to be 20sets, but on set 19, Mark goes that's 18 only 2 to go. So if he wanted us to do an extra set I needed to raise him one.
Jerks 5 x 10.

6/1 Easy commute on the MTB & the adjustment to the front chain ring seem to have fixed the problem & no more chain suck. 66min

PM
Deck Squats 2 x 20
Step-ups 3 x 10es 40kg
KB Rack Box Squats 3 x 10 40kg
KB Bulgarian Split Squat 3 x 10es 40kg
Renegade row Push-up 3 x 10 40kg

8/1 When for a run with Flynn on the bike & Riley in the pram 3km.

9/1 PM weights in Alleyway
Sledge rope Drags & Ring Superman Drags back 15m ew, 70kg, 47kg, 24kg x 5
Tyre Drags 10 x 120m
Battling ropes
Up/Down 3 x 50
Alt arms 3 x 50es

4/1/2011 Cruised into work on the 1 x 9 just getting use to the bike, a nice pleasant ride 65min
First KB class for the year, so we just worked on the basics & i played with the 16kg.

5/1 Put a 33 tooth chain ring on the front that Gavin had lying around, as the 32 I had on was pretty much destroyed & was also ramped, which was causing to to come off now & again. The only problem I found on the ride in with it was that as soon as I put any power down I ended up with chain suck. So after the commute it ground down some of the edges slightly & hope that it will fix this issue. 72min
45min KB class. Decided to drop the reps & go a bit heavier today. 24kg
Around body passes 3 x 10ew
1A Swings 3 x 10es
Cleans 3 x 10es
Jerks 3 x 5es
LCCJ 3 x 5es
Lunges 3 x 5es
Nice & easy start for the year. Aim is to build back into doing this sort of session with the 32kg