Thursday, 24 September 2009


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.

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 :)