2/2 Not much go on the bike today, so took it very easy. 70min commute
45min KB class. Easy session with the 24kg, low reps.

3/2 Easy commute again today, with plans for fun tonight. 68min
PM
Deck Squats 3 x 20
3 Stage squat with explosive step-up to full squat OSBB 3 x 5/10es
Bulgarian split squat with Bulgarian split jump squat 3 x 5es48kg/10es
Plate pushes. 15kg plate & 23kg sand bag 2 x 12 x 4m
then just the plate 12 x 4m
Dragon flags 2 x 5 with 2 x 16kg KB for support. A lot harder this was as the KB come off the ground & move around.

6/2 Down the Oval for some fun
6 x 30m Sled drag 70kg walking backwards
6 x 30m Truck tyre drag
Sledge hammer Tractor tyre hits & flips 5 x 20es hits 4 x 10 flips
The oval was still a bit damp, which made the Truck tyre & sled stick & grip more while reducing grip under foot, which ='s more fun. Ann-Michel did most of the drags with the rope attached to the top of the tyre. I then showed how to get the front of the tyre not to dig into the ground by flipping it over. I did most of these Bear crawl style, just to keep moving.

7/2 Nice commute today 63min

45min KB class 16kg
80 around body passes
200 1A swings
100 Snatches
100 Jerks
200 Cleans
100 1Arm/Leg deadlifts
20 2a high swing rows
800 reps

31/1 Hot & humid today, so didn't push hard, just a nice cruise 68min
45min KB class, worked on technique due to temp & a newbie.

1/2 Started latter than normal today which was nice except for a couple of things. 39 degrees in the shade & 43 on the bike in the sun. Left with plenty of time so I could take it easy in the heat. This plan didn't work, as at 5:30min from home that dreaded feeling of a squishy rear tyre came about as tightly sealed air was released into the atmosphere. Then there is the question do I fix this or head home & swap bikes. I decided that I was going to have to fix it a sometime so it might as well be now. Fixed it now became a hard ride to make up time in the heat, & does the wind help me, no it shifts from a N to NW just to add to the fun. 66min commute

50min KB class. Like last Monday all rest in Push-up brace position. Ann-Michel was complaining about sore abs from last Thursday still, so this turned out to be the perfect workout for her.

26/1 Australia day, time to spend with Family


27/1 Easy commute on the 1 x 9 65min
PP
Deck Squats 3 x 20
Shin Jumps 10 & 20. Haven't done these for quite a while. Kneel down & Jump to feet
3 Stage Squat & Explosive step-up to full Squat 5 x 5 & 10es 43kg
Bulgarian Split Squat 48kg 5 x 5es
Dragon Flags using 2 x 24kg for support 2 x 5

30/1 6:30am, DOM's hasn't gone away, so out for a ride with Gavin along the Yarra Trails out to do Han's Loop a couple of times. As it was going to be very hot wanted to get the ride done early. Great morning ride with the trails in good condition. I just need to spend a bit more time on the bike as the 1 x 9 handle a lot different from the Anthem.
PM
It was hot, but not as hot as predicted which left 4 of us training together, so we did a body weight session.
Deck Squats 2 x 20
Box Jumps 10 & 4 x 20
Prisoner Step-up/Lunge 30es, 20es, 10es
Depth Jumps 3 x 10
Air Roller jackknives 3 x 30

24/1 Nice ride today even with a little bit of DOM's 65min
45min KB class.
I was nice today & gave everyone lots of rest (in prone brace position) b/w sets. So 560 reps & 14min resting

25/1 Felt good today rolling into work 64min

50min KB class tonight. I had fun
Around body pass 3 x 20ew
Circuit with 10 reps each side, 5x's through
Snatch
Swing
Press
Jerk
Lunge
Clean
1 Arm/Leg Deadlift
Nice way to get some good volume

20/1 Nice easy commute today & feeling good 64min

PM
2 x 20 deck squats
Alley Drag session again for the 5 sets of 4.
Big difference tonight as it was hot, which made the tyre softer and more grippe, so more work.

23/1 Flynn's Birthday so no chance of a ride today.
PM
6 of us hit the alley way for 4 sets of dragging with a lighter weight in the Sled & a smaller tyre tonight
Set 1, 4wd Tyre at 48kg
Set 2, Sled at 70kg
The Tyre was way harder that the sled so we dropped it's weight
Set 3, 4wd tyre 33kg
Set 4, Sled at 70kg
The tyre at about 40kg should be about the same as the sled at 70kg for future reference depending on temp.
Renegade row/push-up 3 x 5es 40kg KB's

Good to see Steve Caddy show up & smash himself for fun.

19/12 Nice commute today as the legs are getting better, can't say the same for the rest of the body with the shoulders tight from yesterdays KB workout. 65min commute.

45min KB class. Time to do this session
1000 1A swings 16kg
Broken down this way. 1min rest every 100reps
10 x 10 1A swings
2 x 50
100 left hand
100 right hand
2 x 50
2 x 50
4 x 25
4 x 25
10 x 10
10 x 10

The 100 straight each hand, was the hardest part of the session, will need to do more of these.
My hands were fine, but not everyone was so lucky.

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)