15/11 OK so I did a little extra on the commute today in the hills around the back Streets of Ivanhoe, & it was fun (Hurt) 90min
45min KB class 20kg
Did 9 x 3min sets with 1min rest b/w changing hands every 10 reps

16/11 Slack on the commute again today, but I did feel a lot better than yesterday, which showed on the commute time 61min
50min KB class easy with 16kg
Mixed up the rest time today, switching b/w Prone brace or Isometric Squat for all rest periods & we had 16 off those. By the time we were reaching the end, people were looking forward to the set more than the rest period.

9/11Just the commute today as I finished work early as Carolyn had to go to a meeting 66min.

10/11 Still finding it had to get motivated to do any extra on the bike at the moment & with the Jeep 24hr 2.5 weeks away I'll need to work out a new challenge after that. 65min commute,
45min KB class was time to have some fun with 2 x 24kg bells
5 x 5 Swings
5 x 5 Cleans
3 x 3 & 2 x 5 Jerks
5 x 5 LCCJ
5 x 5 One Leg deadlift

11/11 64min commute
PM Fun
Deck Squats 2 x 20
4 x 5 @ 41kg 3 pause squats Supersetted with
4 x 5ES explosive step ups to squat then box jump

4 x 5 @ 41kg 3 pause squats Supersetted with
4 x 5ES @ 10kg explosive step ups to squat (these completely trashed my legs, must do more)

3 x 5ES @ 40kg KB Renegade Rows and pushup
1 x 10ES @ 40kg KB Renegade Rows and pushup

The supersets were extremely fatigueing, which was great.

12/11 Took Flynn & Riley swimming at MCB, while Carolyn took Milly to visit some people. End result 2 very tired boys & a nice recovery session for me.

14/11 Couldn't be bothered getting on the bike, but Flynn wanted to go for a ride on his. So on with the VFF & down to the Yarra bike path with Riley in the pram for a 29min chase Flynn on bike.
PM session was down the oval. Spent most of my time setting up & directing others, so a bit of an easy session for me. All I got to do was
15m Battling rope up & down 8 sets to failure
Sledge rope pull in & run back with Rings 15m ew 77kg, 54kg, 31kg approx.
The others did
15 - 20kg MB throws across oval
Tyre flipping & Sledge hammer
Tyre Drags
Tractor tyre carries

8/11 For some strange reason the legs don't feel like they have much zip today, I must have one to easy on Sunday. Commute 68min.

45min KTB class. Had lots of fun with the 20kg, but stayed away from the leg work today. All rest was spent in Prone brace, which lead to lots of complaining, which I took no notice of.
Your pain isn't special!!

Jano's bike is more fun than your bike dad!

With this sort of thing, being ligher dosen't seem to help much.

4/11 Felling good on today's commute 63min
PM Play time
Deck Squats 2 x 20
3 Stage Squat pause for 3 sec at 45degrees, parallel & rock bottom Supersetted with explosive step-up landing in full squat back on the ground 5 x 5 / 10es 40kg OSBB
5 x Tyre pulls/ Tyre drags 15m ew

7/11 Got out on the road bike. Not a flash ride as I still seem to be felling Thursdays session a bit, but it was still a great morning for a ride. 1:53hrs 870m climbing
Hit the alley way tonight for partner work on 3 stations. Time per station was dictated by how long it took the pair to do 10 x 60m sprints each towing 35kg tyre

Tyre drag & push 6 times
56kg Truck tyre drag. 10 x 35m with last set done backwards, just to blow the quads apart
60m Tyre sprints x 10
55min to get through all this & legs are destroyed

3/11 Still just doing the commute on the SS bike 65min, may try to get out for a bit of a longer ride on Sunday & may even get on the that other bike with the funny bars for a change.

45min KTB class, time to play with the 32kg.
Around body pass 3 x 12ew
Snatch 2, 3, 4, 2, 2, 2, 2, 2es
Jerk 5, 4, 3, 2, 1es
Rack Lunge 3 x 5es
Cleans 5, 5, 10es. On the last set went very close to leaving half a palm on the kettlebell handle
OA swings 3 x 5es
Need to spend a bit more time with this weight.

Been thinking about Thursday nights session & like what I've been thinking

Vibram Five Fingers

I Brought myself a pair of Vibram Five Fingers (VFF) about 3 months ago, as I've been wanting to try them out for a while & ran into a problem straight away. I couldn't get my 2 shorter toe on both feet into the toes of the shoes, no matter how hard I tried. To much time spent jammed in shoes. I came up with the answer off getting some toe stretchers to help separate those toes. 2 weeks ago I finally managed to get my toes into the VFF and this is helping me to separate them even further, seemingly each time I wear them. I'm feeling more stable & the feet are definitely stronger already. Weight training is great & I even went out & did a 14min run in them yesterday & feel fine today. I'll need to do quite a bit more work on my running style to adapt to the VFF, but it felt good not to run with all that excess padding in runners. I'll let you know how they go as the training progresses

1/11 Easy 65min commute on the SS for my birthday

KTB class, fun play 16kg

100 around body pass

400 1A swings

200 1A cleans

100 Jerks

60 Rack lunges

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