Thursday, 24 September 2009

24/09/2009

Jeff's:
Jim and Steve joined us for an "easy week", which meant we threw KBs around for an hour.

1 x 10 @ 20KG KB Snatch
1 x 10 @ 20KG KB Clean
1 x 10 @ 20KG KB Lunge
1 x 10 @ 20KG KB Jerk
1 x 10 @ 20KG KB One Legged Dead Lift
1 x 9 @ 20KG KB Snatch
1 x 9 @ 20KG KB Clean
1 x 9 @ 20KG KB Lunge
1 x 9 @ 20KG KB Jerk
1 x 9 @ 20KG KB One Legged Dead Lift
All the way down through 8, 7, 6, 5, 4, 3, 2 to 1 rep each.

3 x 10ES @ 36kg OSBB Box Step Up to Lunge
5 x 20 @ 20Kg KB 2 Handed Swings
5 x 30 second bridge

I started the KB sets strongly, with nice form for the snatchs, mid way through the set of 9's i realised I hadn't dropped a rep and was still doing 10s. That set me back a little and suddenly I wasn't in front of everyone. Jeff powered on and I tried to recover my pace. By the end of the set of 7's I was breathing and sweating hard. Jeff let me know that was the halfway point, but the damage was done. I didn't get any vigour back until the 3's.

I smashed the first set of Step Up Lunges, the middle one felt tough and happened slowly while the final one I worked my arse off to chase Jeff who ninja'd me and was halfway through his set before I realised.

Final exercise was 5 sets of swings, with a bridge as the rest. I think it was 30 seconds of bridge, starting when the last person got down to it. Whatever the time was, it hurt and I looked forward to getting back to throwing the KB.

Steve's first experience with step up lunges included some heckling from the sidelines.


Commute:
Got lucky and managed to miss all the rain for riding. I also got lucky that my awesome friends had got me some birthday gifts. Jeff decided I needed a foam roller, while Steve/Jim decided I needed a 20kg KB. What is it about me that says "hey get me something ridiculously painful as a gift?"...... oh, yeah this blog.

The ride home with the 20 in my crumpler was unfair. Unfair to everyone else who's never trained with one. 20km with 20kg made for awesome riding. :)

I have to admit that I rested the bag on my seat at 4 different sets of lights. A single strapped bag may not have been the ideal tool.

D: 46.3km
A: 360m

PMPW: 90kg

1 comment:

Steve Caddy said...

Happy biiirthday tooo yooooo :)