8/7 Cold, frosty morning so decided to change plans & instead of leaving home at 6am for a ride stayed in bed until 7:10am & headed out for a nice 9km 45min run down to the river. It's so nice of a spot for a run & nobody is around on a Sunday morning.
Deck squats 40
LCC&J 2 x 16kg 40

9/7 Very wet commute 62min. Started out nice for the first 3min, then set in.

10/7 Extended commute 1:34hrs. Carolyn want me to pick something up in out old haunt of Rosanna, so a short trip to the station our end, followed by North Melbourne - Rosanna - Melbourne. Would have been a lot nicer if it hadn't started raining on the trip back into the city.

45min KB class.
We have some more 20kg Progrades at work. so have decided to start using these more often while taking these classes.
Around Body Pass 3 x 20ew
OA Swings 3 x 20es
OALCC&J changing hand every 5reps 6min
Supersets One Arm/Leg Deadlift 10es, Snatch 5es 6min
Superset Clean 10es, Jerk 5es 6min

12/7 Home for next next few days looking after the Kid's with Flynn getting Tonsil's, Adenoids & Grommet done.
Managed a short session of Jerks 5 x 10 with 2 x 16kg

1/7 Not my favourite way to spend my Sunday as I had to work, so the ride ended up jut being the commute on the MTB for 57min.
After work I had a few minutes spare so I did a short session.
20 deck Squats
2min of prowler pushing
3min LCC&J 2 x 16kg 24reps, nice slow tempo

2/7 Just the commute 61min

3/7 Commute 50min. A bit shorter on the way home as it was late.
45min KB class, I had a set out a nice fun program & then a newbie show ups. So while most of the class had lots of fun, I ended up with a technique session.

4/7 School Holidays & a broken Dishwasher took up most of my day, but I managed to sneak into the shed after the kids were in bed for a very short time.
Deck Squats 40
LCC&J 2 x 16kg 30reps

5/7 Nice early morning commute in the rain, such a nice way to start the day 58min. Even though it was raining I still took the long ride as I'm enjoying the bit of extra time on the bike in the morning, even if it means sitting in the train wetter.
KB Jerks 2 x 16kg 3 x 10reps

I've decided that I want to reach a goal, that I started out trying to do a few years ago & that is 100reps of LCC&J with the 2 x 16kg KB's. I reached 96 last time & just kind of stopped. Will try harder this time.

6/7 Nicer day for the commute today & felt good on the bike. 57min
45min KB class 20kg
Around body pass 2 x 20ew
Descending ladder
OA Swings 20 to 1 with rest being Body weight squat 20 to 1
Cleans 3 x 10es no rest
One arm/leg deadlifts 25es
A nice 850rep morning

45min TRX class
Works put in a new TRX stand that we can train 8 people on at once. At lunch tome on Fridays I usually run a circuit class, but today I decided to see how a TRX session would go & join in myself. After warm-up & cool down were taken out, we spent 38min on the TRX's with 45sec work & 15sec rest. Had lots of fun & didn't repeat an exercise twice. Will be interesting to see how I pull up.

29/6 Nice easy commute and it was nice to miss all the rain for a change 55min
KB Class
Went with the 24kg KB today for a bit of fun, kept rep range low & no real leg work as one of the participants hurt his knee falling off his Motor bike on Wednesday morning.
Around body pass 3 x 10ew
OALCC&J ladder 1, 2, 3, 4, 5, 4, 3, 2,1es
Snatch ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es
Jerk ladder 1, 2, 3, 4, 5, 4, 3, 2, 1es
OA Swings 5, 10, 15, 10, 5es
Cleans 3 x 10es
Looking to do the Girevoy sport course with Ironedge in September, so will need to do some heavy sessions

26/6 Nice commute 62min
KB class
Had 3 newbies today so it became a technique session for me, nothing to hard just swings, cleans, Jerks, LCC&J, Snatches & One arm/leg deadlifts.

27/6 Had the chance for a session at home, so had a nice play
Deck squats 40
Shin jumps 3 x 10
2KB Jerks
16kg 5
24kg 1, 2, 3, 4, 3, 2, 1
OA Jerks
32kg 1, 2, 3, 4, 5es
Found the Jerks hard, need more play time.

28/6 Grovey bunch ride 5:50am
Have been thinking about doing this ride for about 10months, just needed to get m A into G. Was surprised to find about 20 riders out on this cold morning as we headed down to Torquay along the main Rd. The pace was reasonable & it was good to do a couple of turns on the front at above my intensity on the road bike. Will have to try to get out with this group more often in the future. Back home by 7:05 for a nice 42km ride.

19/6 The long commute in the rain today 61min. Left work early for Flynn's concert, so KB's for me today.

20/6 Quick session
Deck Squats 30
Shin Jumps 3 x 10
OA swings 300reps, changing hand every 25

21/6 Commute 63min

22/6 Commute 58min. Flynn had a swimming carnival today that I came home early for. Would have been fine except for the nasty head wind that I had to smash myself against getting home in time.

24/6 6am ride this morning as I needed to be home by 8am. Did the loop down to Torquay & around. Nice ride but the road from Geelong to Torquay towards the Torquay end is a mess & not much fun to ride on.

17/6 Slept in, so didn't have time for the ride I planned. So I put on the runners & headed out for a short run instead. Only did 35min but not having kept up the running I started it hurt. Just couldn't seem to get any rhythm, so just struggled around.
Need to do something else so I did 30 deck squats trying to loosen up the legs & then grabbed the 24kg Kettlebell for a quick swing session. 200 OA swings changing hand every 10reps. Was good to complete this without needing to stop, but have managed 500 in the past so it needs a bit of work.

18/6 commute 61min at a nice easy pace. It was also nice to miss all the rain.

3/6 Long day today, as I had to work. Not much fun on a Sunday. Did half of the long commute for 50min.
After work, had 45min until the next train was due so I hit the gym for a quick session before I had to head off to the station.
Tabata was the theme for today
Deck squats 2 x 20
Prowler 20sec work, 10sec rest x 8
Battling rope for the next 8
Deadlift 40kg to finish off, with 85reps performed

4/6 Just the long commute 65min

5/6 Short commute 40min & KB Class

7/6 Long commute but slow 1:06hrs

8/6 Long commute 1:04hrs
Early morning KB class. Time to play with the 24kg
Need to get back into the habit of lifting the 24kg again & today was a good option.
Around Body pass 3 x 10ew
OA Swings 3 x 10es
Snatch 3 x 5es
Jerks 3 x 5es
Lunges 3 x 5es
Cleans 3 x 10es
OALCC&J 3 x 5es
1 Arm/Leg deadlift 3 x 10es
Not a big session, but enough for today

11/6 No time over the weekend for much training, but with a public holiday today I managed to get out on the road bike early. Had to hunt around for my winter gloves, as the fog had rolled in & it was cold. Put the Blaast II on the front & headed down the Coast to Anglesea for a nice 3hrs in the saddle. Ended up a nice morning by the time I hit the coast & also a little warmer by the sea. Had a pleasant ride & did a little extra loop to clock up the 3hr. Ended up not being the best idea as I ended up getting a flat 1km from home on this loop, so just cruised home on the flat.

12/6 Felt great on the long commute today & it showed 56min. No KB's as I had to get home early.

13/6 Took Milly & Riley for a play at a Gymnastics centre (also a bit for me). Did some rope climbing & lots of jumping around.
Quick session
Deck squats 20
Old School BB Cleans 5 x 10, 41kg

14/6 Long commute 57min

15/6 Commute 60min feeling a bit flatter today
KB Class 20kg
Time set at 45sec for 52x's. Start exercise on the beep
Around body pass 20 x 4
OA Swing 20 x 4
Clean 15 x 4
Snatch 10 x 4
Lunge 10 x 4
Jerk 10 x 4
Long Cycle 5 x 4
1 Arm/leg deadlift 10 x 8
Long Cycle 5 x 4
Jerk 10 x 4
Snatch 10 x 4
Cleans 15 x 4
Got through this OK, need to build up to doing this with the 24kg.