10/6 Commute 65min

So how did the planed session go. All good with lots of fun. The HR got the highest during the box jumps. The Rack holds hindered breathing just enough so that on every set of Box jumps the HR just kept getting higher. The Reverse lunges & jump squats at the end were interesting as I was working with Justin. My Jumps squat count went like this 57, 65, 68, 75, 102. No Justin wasn't getting slower with his lunges, he just started doing to me what I was doing to him, which was losing count kind of on purpose so you have to do more. Next time we will have to add weight to this set to increase the level of fun.

The Thursday plan

Here's tonight's training plan. I'm looking forward to competeing against me.

Quick warm-up

Find a partner that you want to share some quatity time with.

Player 1 starts with 10es Step-downs 32kg

P2 hangs around in Push-up position Until P1 finishes, then the swap for 4 sets no rest.

P1 25" Box Jumps 20

P2 Rack holds 2 x 16kg or 20kg & as above for 4 sets

P1 MB Slams 20

P2 Jack Knives (Neil loves these) & as above for 4 sets

P1 Reverse Lunge 10es

P2 Jump Squat & as above for 4 sets

I'm looking forward to this

7/6 Commute with Riley 1:40hr just easy & legs do fell better today
45min Kb Class 16kg

8/6 Commute with Riley on the back again. He loves it when we pass people with his nice loud Hello!!!!! 1:40hr
45min KB class 16kg. No putting KB down tonight, all rest in hang or rack.

9/6 Easy commute in the windy wild weather 65min
2hr KB session. Andrew & I worked with some new staff from MCB & North Melbourne teaching them how to use a KB.
45min KB class, time to go heavy class. Used the 32kg, but the big effort was put in by Barbara today who did most of the class with the 28kg.
2A swings 3 x 10
1A swings 3 x 5es
Around body passes 3 x 10ew
Snatch 3 x 5es
Goblet Squats 3 x 10
Cleans 3 x 10es
Jerks 5es (Barbara wanted to see if see could do them & yes she could)

6/6 Wet commute so kept it short 65min. The first 2min of the ride in was dry. Didn't see another person on a bike on the way into work, it's amazing what a little rain will do.

PM Deck Squats 2 x 20
Step-downs 5 x 10es
Box jumps alt 26 & 25" 6 x 15
Circuits to finish us off 30reps each exercise
KB Push-ups
KB Full mountain climbers
Squats
Reverse Lunge
Jump Lunge
Jump Squat
& then Thursdays circuit again with 12kg
Squats
Reverse Lunge
Jump Lunge
Jump Squat

Glutes & Hammies were still hammered from last Thursday, but after the session were feeling much better.

3/6 65min commute
PM Decided I'd try out the calf a bit tonight
Deck Squats 2 x 20
Step-downs3 x 10es 24kg, 1 x 10es 32kg, 1 x 10es 40kg. Toe was only allowed to just touch the ground with no push off if possible. Glutes worked so much harder this way
Box Jumps 6 x 10 alt b/w 25 & 26inch boxes
Circuit of fun 3 x's + 12kg 2min rest b'w sets
Squats
Reverse lunge
Jump lunge
Jump Squat
Glutes & ham's destroyed thanks to Justin getting in my way.

Check out this puppy. I started with making a 20kg one with damp sand, then added 20kg of Steel shot to the next with dry sand to give me 34kg & then for fun, found a big 4 x 4 tube & added 10kg of steel shot & wet sand for 40kg. These are a copy of a Bulgarian Bag. The heaviest they make is 22kg & I'm meant to train with a maximum of 12kg. The Aqua bag I've got at home is 19kg with moving water & this is easier to use than that. The 20kg is a great work-out, the 40kg is evil & my friend, but I'll have to part with him as Gavin is carrying a 20kg Sandbag back & forward to training. He needs a new friend, & Gavin will give him a good home & he will still come around to play. Hope they survive at this weight, as they may make a bit of a mess. I wonder what I'd get out of a truck tube.




Gavin & Neil having fun

Thinks about this the next time we train
“It’s not me versus you, it’s me versus me. You’re just in my way.”
Simple Iron Truth

2/6 Went to Australia Kettlebells on the way home to checkout some of the new Medicine balls they have got for work which gave me some more extras which is always fun 1:50hr
45min KB class today was a nice play with the 24kg.
Felt good lifting today but still a bit flat on the bike. The Achilles is getting lots better, but I will still need to be a little careful. So had a play around with the step-ups as the push off the ground with the opposite foot doing heavy weights doesn't feel the best. Answer, Start at top & lower down until toe just touches the ground & then step-up, so no assistance from other leg. This also helps hugely with the grip, as the weight needed seems to be about half. Got some other ideas for fun, but don't want to let to much on.

31/5 Still feeling flat this morning, so went easy on the commute & got grief from Riley as I was going to slow on the ride to Early learners drop off. 1:40hr
45min KB Class. Had a request tonight not to do swings & being the nice & emphatic person I am, I agreed. So every second exercise became lunges for a total of 200. I aim to keep people happy.

1/6 Felt better today which kept Riley happy as we went faster & further. 1:50min
45min KB class.