16/2 Just another easy ride. Need to find more time to get out and smash myself. 67min
45min KB class 28kg
Around body pass 3 x 10ew
1A swings 3 x 10es
Snatch 3 x 5es
Jerks 3 x 5es
LCCJ 3 x 5es
Switch swings 3 x 20
Felt very heavy today. The sets of 50 straight have extracted a price.
Wednesday, February 16, 2011
Tuesday, February 15, 2011
14/2 Still taking the riding easy with just the commute 67min
45min KB class
Around body pass 3 x 20ew
1A Swings 50es
Snatch 50es
Jerks 100 changing on 25's
Rack lunge 50es
LCCJ 100 changing on 25's
1 Arm/Leg deadlift 50es
Need to work on length of snatch sets, as the hurt
15/2 Only rode 1 way today as Carolyn had a meeting in the city, so I needed to bring the kid's in with me & start late. 33min ride home
45min KB class
Around body pass 50ew
1 Arm/Leg deadlift 50es
Snatch 50es
1A swings 50es
Cleans 50es
1A switch swings 50es
1 Arm/Leg deadlift 50es (had to do this again due to the sounds of joy when we did 50es, first time around)
45min KB class
Around body pass 3 x 20ew
1A Swings 50es
Snatch 50es
Jerks 100 changing on 25's
Rack lunge 50es
LCCJ 100 changing on 25's
1 Arm/Leg deadlift 50es
Need to work on length of snatch sets, as the hurt
15/2 Only rode 1 way today as Carolyn had a meeting in the city, so I needed to bring the kid's in with me & start late. 33min ride home
45min KB class
Around body pass 50ew
1 Arm/Leg deadlift 50es
Snatch 50es
1A swings 50es
Cleans 50es
1A switch swings 50es
1 Arm/Leg deadlift 50es (had to do this again due to the sounds of joy when we did 50es, first time around)
Sunday, February 13, 2011
Saturday, February 12, 2011
10/2 Nice commute today 66min with-out the rain that was forecast, doesn't mean that it wasn't extremely humid.
PM Sweat feast
Deck squats 2 x 20
3 Stage Squat & explosive step-up to full squat 3 x 5/10es 60mm Diameter OSBB bar. My grip strength is getting better at holding onto this bar.
Bulgarian Split Squat/Bulgarian Split jump squat 3 x 5es 56kg/10es B/W
LCCJ 2 x 24kg 5, 5, 4
1A Swings 1 x 50es 24kg
Dragon Flags 2 x 5
Dragon Flags with scissor kicks 5 for fun
PM Sweat feast
Deck squats 2 x 20
3 Stage Squat & explosive step-up to full squat 3 x 5/10es 60mm Diameter OSBB bar. My grip strength is getting better at holding onto this bar.
Bulgarian Split Squat/Bulgarian Split jump squat 3 x 5es 56kg/10es B/W
LCCJ 2 x 24kg 5, 5, 4
1A Swings 1 x 50es 24kg
Dragon Flags 2 x 5
Dragon Flags with scissor kicks 5 for fun
Wednesday, February 9, 2011
8/2 Legs a bit heavy today on the commute 68min
50min KB class with 16kg
100 Around body passes
The rest was done with hand changes every 10reps
500 1A Swings
100 Snatches
100 1 Arm/Leg deadlifts
200 cleans
for a nice easy 1000reps
9/2 Felt flatter on the bike today than yesterday, but for some strange reason I was faster 64min
45min Kb Class 28kg
Did a session working on technique with a heavier KB. After this I've decided I need to play with the 28 or 32kg be a least once a week as I wasn't that good today & it couldn't have had anything to do with the 1800reps I did in the 2 days before.
50min KB class with 16kg
100 Around body passes
The rest was done with hand changes every 10reps
500 1A Swings
100 Snatches
100 1 Arm/Leg deadlifts
200 cleans
for a nice easy 1000reps
9/2 Felt flatter on the bike today than yesterday, but for some strange reason I was faster 64min
45min Kb Class 28kg
Did a session working on technique with a heavier KB. After this I've decided I need to play with the 28 or 32kg be a least once a week as I wasn't that good today & it couldn't have had anything to do with the 1800reps I did in the 2 days before.
Monday, February 7, 2011
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
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
Tuesday, February 1, 2011
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.
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.
Subscribe to:
Comments (Atom)