Jeff's Training

[jefwil]

4/10 Bike 75min
joint mobility
pistols 12kg 3 x 5
LCCJ 1 arm 24kg 4min 20L/20R changing every 5
Indo Board B/W squats 3 x 20
Indo Board lunges 3 x 5
Indo Board Snatches 3 x 10 20kg
Straight leg sit-up 2 x 5 24kg

5/10 LCCJ 1 arm 24kg 5min 25L/25R changing every 5
Bike 70min

7/10 AM
Bike 90min
LCCJ 1 arm 24kg 6min 30L/30R changing every 5
PM
joint mobility
LCCJ 1 arm 28kg 5min 22L/22R
Snatch 28kg 1 x 20
1 arm swing 28kg 1 x 25
2 arm swing 28kg 1 x 50
1 leg arm DL 40kg 3 x 10
2 KB bottoms-up push-up 3 x 10
Seated hot potato 12kg 2 x 10

8/10 LCCJ 1 arm 24kg 7min 35L/35R changing every 5
Bike 90min

9/10 Bike 80min

[jefwil]

10/10
80min bike ride
8min LCCJ 80reps 24kg hand change every 5
Rack hold 2 x 24kg 1:30 long way to go in this area

11/10
80min Bike ride
30 deck squats
10min LCCJ 103reps 24kg hand change every 5
Single leg Dead Lift 2 x 24kg 1 x 5, 2 x 40kg 2 x 5
1 Arm Swings 3 x 5 40kg
Bottoms up push-ups 3 x 10
Russian twists 3 x 10 24kg
Rack holds 2 x 24kg 2min
Overhead holds 2 x 16 1min

[jamie douse]

Hi Jeff

Good stuff, i have a couple of questions if i may

Are you a competitive cyclist?

Do you complete your bike ride in a separate session from the other drills?

[jefwil]

At the moment I'm competiting more in Mountain bike enduro events. I've had to cut the bike training down a bit lately as my wife gave birth to our second son on Tues 16/10/07. So no solo 24hr race for me this year, but will be racing at the Kona 24hr in mixed team of 4.
Generally I keep the bike & weights at seperate times generally, but 2 - 3 times a week I'll do a small work-out straight after a ride.

13/10
Deck squats 2 x 10
Jerks 5 x 10, 2 x 16kg
Rack Squats 5 x 10, 2 x 16kg
Rack holds 2 x 16kg 4 min

14/10
Deck Squats 3 x 10
1 arm LCCJ 5min 28kg, 46reps
Snatch 20 28kg, 10 32kg
2 arm swings 32kg 50, 30,15
1 leg DL 2 x 40kg 3 x 5
hot potato 3 x 5 12kg

15 - 16/10
Wife goes into labour & has baby 7:35am 13hrs, the wife did a great job of steady breathing and cruised throught the labour

17/10
Deck Squats 2 x 10
LCCJ 2 x 16kg 3min 15
Rack Squats 2 x 16kg 3 x 10

17/10
60min Mtb ride 3 x tiger snake jumps. great way to get heart going

18/10
60min Mtb ride no snakes
Deck squats 3 x 10
Box Jumps 1 x 10, 2 x 8kg
2 x 10, 2 x 12kg
Pistols 3 x 5 12kg
1 arm LCCJ 5min 20L 20R 1 hand change
Switch swings 24kg 3 x 1min 40,38,37
Racked jump squats 2 x 16kg 3 x 10
Bridge press 2 x 12kg 1 x 10
Modified Dragon flags 36kg 1 x 5
Hot potato's 12kg 2 x 10

20/10
LCCJ 2 x 16kg 4min 23reps

21/10
2:45hr MTB ride
Deck squats 3 x 10
Pistols 12kg 3 x 5
1 arm LCCJ 32kg 5min 26reps
1 arm swings 32kg 3 x 15
Rack jump squats 2 x 16kg 3 x 10
L-Sit dips 3 x 10

22/10
70min ride

[jamie douse]

congratulations on the birth

[jefwil]

Thanks Jamie

23/10 90min Bike

24/10 LCCJ 2 x 16kg 5min 35reps

25/10 60min Mountain bike
Deck Squats 2 x 20
LCCJ 2 x 16kg 6min 42reps
Racked Squats 2 x 16kg 3 x 20
IndoBoard 2 arm swings 16kg 1 x 30, 1 x 100
IndoBoard Snatches 16kg 3 x 15

26/10 60min bike

27/10 Food poisoning

28/10 Still felt flat so went easy with lots of rest
Deck Squats 2 x 20
2 Arm swings 24kg 3 x 30
Snatch 24kg 3 x 5
1 arm clean & Jeck 24kg 3 x 5
1 arm/leg DL 24kg 3 x 10
2 arm swings 24kg 1 x 30

29/10 LCCJ 2 x 16kg 7min 49reps
Bike 80min

30/10 LCCJ 2 x 16kg 8min 56reps
Mountain Bike 90min

[Paul in Hobart]

Good training approach Jeff! There is a friend of mine in the states who is an endurance cyclist - he has done very well in girevoy sport comps using his cycling fitness base to launch his GS efforts. He's done 40 jerks with 2x32s , as a veteran too!

Re swings - you will achieve more doing one armed swings and inhaling with the effort...as opposed to the "hardstyle" 2 hand approach , which is of little use for an endurance athlete. It will improve your LC results too.

cheers
Paul

[jefwil]

Thanks for the feedback Paul, I'll start doing more off the 1 arm swings tonight. I think it's going to be a while before I'll be using 2 x 32kg. Too many years of shoulder abuse from Rugby league & bike crashes which leaves me with 5 AC joint shoulder seperations. The Girevoy sports training is really helping the shoulders as long as I keep the weight for jerks at a max of 28kg. Will just have to get stronger.

1/11 Birthday workout
Deck squats 1 x 40
LCCJ 10min 2 x 16kg 70reps now time to increase rpm
Pistols 12kg 3 x 5
Box Jumps 2 x 8kg 2 x 20, 2 x 12kg 1 x 20.
Racked Squats 2 x 16kg 3 x 20

2/11 Bike 60min Intervals on trainer
Power levels the same as 6 weeks ago, HR 20bpm lower. Legs felt crap, but could keep in going.

[jefwil]

4/11
Bike 75min
Joint mobility
Pistols 12kg 3 x 5
1 arm swings 24kg 3 x 60sec each side 30sec rest 35L 35R 35L 35R 34L 34R
1 arm cleans 24kg 3 x 60sec each side 30sec rest 22L 22R 21L 21R 22L 22R
1 arm jerks 16kg 3 x 60sec each side 30sec rest 13L 13R 16L 16R 18L 18R
Russian twists 16kg 3 x 60sec each side 30sec 20e.s all sets

5/11 ride 80min

6/11 ride 3hrs 40min hills

7/11 ride 70min

8 - 10/11 break away for wedding at Penola (some very nice wine tasting in area) Walking & playing with son, about 3 hrs each day

11/11
2 leg sling shot 32kg 2 x 10 each way no rest
1 leg sling shot 32kg 2 x 5 each way no rest
1 arm cleans 40kg 3 x 10
High pulls 40kg 3 x 20
Hindu push-ups 20
Rings swissball push-ups 20
2 KB L-dips 2 x 10

12/11
5min LCCJ 2 x 16kg 44reps
Mountain Bike 95min

[jefwil]

14/11 2 x 16 LCCJ 5min 45
70min bike

15/11 2 x 16 LCCJ 5min 45
70min bike
P.M. 1 min work, 1 min rest
Deck squats 16, 17, 16
2x8 Box Jumps 26, 30, 31
24kg Snatch 19L 19R 20L 20R
2x16 Squats 14, 17, 17
16 Switch swings 36, 38

17/11 30minplay with 16. Swings, juggling, snatches, cleans, presses
P.M. 80min ride in hills

18/11 A.M. 3hr ride in hills
P.M. 30 deck squats
28kg Snatch 3 x 20
28 Swings 3 x 30. Should have stopped at 2 sets as managed to get a 2.5cm tear in left palm, Dam!!
28 High Pulls 3 x 20
Ring Dips 3 x 10
24 Russian twists 2 x 10

20/11 70min Ride

[jefwil]

21/11 ride 70min

22/11 ride 70min
50 deck squats
2 x 8kg box jumps 3 x 30
20kg 1 arm swings on Indo board 3 x 20
Switch Lunge on Indo Board 3 x 10

23/11 2hr on wind trainer "Have mercy" DVD

25/11 2hr MTB ride in hills
2 x 20 deck squats
28kg 1 arm swings 4 x 30
28kg LCCJ 1 arm 3 x 10
20kg get-up sit-ups 2 x 10

26/11 70min ride

27/11 100min ride

28/11 70min ride
2 x 16kg LCCJ 6min 48

29/11 70min ride
2 x 16kg LCCJ 6min 48
deck squats 3 x 20
Switch Lunge on Indo Board 3 x 10 8kg
20kg Indo board Hand to hand swings 3 x 40
16kg indo board figure 8's 2 x 20

1-2/12 Kona 24hr MTB race 3 man team 2nd place

5/12 LCCJ 6min 48

6/12 20kg Snatch 6min 30L 35R
Deck squats 3 x 20
20kg 1 arm LCCJ 3 x 20
20kg Snatch 3 x 20
20kg Swings 3 x 40
AquaBag full cleans 3 x 20

8/12 20kg Snatch 7min 40L 40R

9/12 100min MTB ride
20kg 1 arm LCCJ 8min 1hand change 38L 40R
20kg 4min Snatch, change hand on min 17L 17R 17L 17R
Chin-ups on rings 3 x 10
Push-ups on rings 3 x 20
20kg high pulls 60

10/12 80min ride, Back on the single speed

[jefwil]

http://www3.picturepush.com/photo/a/329936/640/329936.jpg (http://www.picturepush.com/public/329936)

Riley decided it was time to get out & start training with the Sunday night group.

12/12 hang from chin-up bar 3 x 2min, 1 x 1min

13/12 am 24kg Snatch 6min 21L 21R 1 hand change
Bike 70min
pm Deck Squats 2 x 20
24kg Snatch 4min 22L 22R 1 hand change
2 x 8kg Box Jumps 3 x 20
20kg 1 arm swings Indo Board 3 x 20
switch lunge Indo board 3 x 10

15/12 Snatch comp
8:45min 1 hand change 38L 39R

16/12 Sledge hammer & Type flipping
hit tyre 10x's over left shoulder then 10x's over right, then flip tyre 10x's had a short rest while Ann-Michel flipped the tyre 10x's. Did 10 sets, then ran 600m. We did 3 sets in about 40min.

17,18/12 ride 70min

19/12 ride 70min
Jerks 2 x 16kg 30,20,10

20/12 ride 70min
Deck squats 50
2 x 16kg rack squats 3 x 20
16kg 1 arm Indo board swings 3 x 20
Indo board switch lunges 3 x 10

23/12 ride 70min
deck squats 3 x 20
24kg Switch swings 1 x 60
24kg Cleans 3 x 20
24kg Jerks 3 x 10
24kg 2 arm swings 1 x 50
24kg Russian twists 2 x 20es

24/12 ride 70min

[jefwil]

26/12/07 Road ride hills 4hrs

27/12 Bike 70min
Deck Squats 3x20
2 x 8kg Box jumps 3 x 30
16kg IndoBoard snatches 3 x 20
IndoBoard Switch Lunges 3 x 10
Ring push ups 3 x 10

30/12 ride 70min
Deck Squats 3 x 20
Lunge matrix 5 x 5x's 150 lunges
20min balance work

31/12 ride 70min

2/1/2008 ride 70min

3/1 ride 70min
Deck Squats 50
2 x 8kg Box jumps 50, 40, 30, 20, 10
IndoBoard Switch Lunges 3 x 20
3 x Skin the cat 10 & inverted Pull-ups 5

6/1 2:48hrs Mountain Bike 1700m vert climbing
30sec work 20sec rest 6x's through
ring push-ups 67
Chin ups 70
Hang cleans 57
16kg snatch 60
OH lunge 8kg 36es
20kg 1 arm swing 96
MB 12kg Thruster 64
Legs a bit flat from the ride still

[jefwil]

7 & 8/1 ride 80min

9/1 ride 80min
3 x 20 deck squats
Lunge matrix 4x's, 120 lunges
20kg indo board snatches 3 x 10
indo board switch lunges 3 x 10
chin-up 3 x 10

10 - 26/1 holidays
surf ski, swimming & lots of walking
2 x 10min sessions of LCCJ with 20kg Aqua Bag about 100reps each time.

27/1 30min ride
easy session
15min joint mobility
6min LCCJ 20kg 60reps
15min joint mobility

28/1 1:45hr ride in hills

29/1 80min ride

30/1 80min ride
Got work to buy 4 x 16kg of Rick's new Pro Grade K/B's as we are starting K/B classes next Monday night & will be running 5 classes a week to start off with.
2 x 16kg LCCJ 3min 24reps
Will need to get some 24's for home & then some more 16's & then more 32's & then the girl's like the 12's. Rick I was happy with the 18 I had at home!

[Emily]

No more 12's for this girl, Jeffrey! I'll be playing with the 16's from now on.

[jefwil]

About time Emily, now let's see you do 200 with the 16!

31/1 ride 80min
2 x 16 LCCJ 4min 24
Deck Squats 3 x 20
1 x 20kg workout
2H swings 3 x 20
1H Swings 3 x 20
Cleans 6 x 40sec 20sec recovery 18L, 19R, 19L, 19R,19L, 19R,19L,19R, 19L, 19R, 19L, 20R
Rack squats 3 x 40sec 20sec recovery 13L, 14R, 13L, 13R, 12L, 12R. Struggled to control 1 KB in rack at bottom, way easier with 2.

1/2 Ride 80miin

3/2 Ride 3:50hrs hills
10min Joint mobility
1 x 24kg workout
1H swings 3 x 20
Snatches 1 x 20
Cleans 30, 25, 20
Low Rings feet on S/B rows 3 x 10
3 medball push-ups 3 x 10
Russian twists 2 x 10
KB L-Dips 3 x 10

[jefwil]

4/2 80min Bike
KB Class
10min Joint mobility
2h Swings 3 x 10
1h swings 3 x 10
High pulls 3 x 30sec work 30sec rest 17, 17, 17
1h swings 3 x 30sec/30sec 30sec rest 16,17,17,17,17,18
stretch

5/2 80min bike
KB class
joint mobility
1h cleans 3 x 10
Practice rack 3 x 5 with long pause in rack
2h swings 3 x 30sec w 30sec r
1h swings 3 x 30/30sec 30sec r
clean/clean lunge/clean press 4 x 30sec/30sec w 30sec r
stretch

6/2 bike 80min

7/2 bike 80min
joint mobility & 20 deck squats
2 x 8kg box jumps 50,40,30,20,10,20,30
23kg Aqua bag Hang cleans 3 x 30
SwissBall rings push-up 20,20,15

8/2 Had to try out the new Adidas Ironwork II shoes
2 x 16kg Jerks 3 x 20

10/2
mountain bike hills 3hrs
Deck squats 2 x 20
24kg 1 arms swings 3 x 15
snatch 3 x 15
clean 3 x 15

[jefwil]

11/2 80min bike
KB class Swings & presses 45min 16kg

12/2 90min bike
KB class cleans & squats 45min 16kg

13/2 40min bike. Picked up my new Prograde K/B's with a mix of 12, 16, 20 & 24's. Lots off work on the handles. Thanks for the advice on cleaning them up Paul.

14/2 80min bike
3 x 20 deck squats
2 x 16 LCCJ 30 3:30min
conditioning circuit
lunges 15
1 arm swing 24kg 20's
push ups 15
ab cycling 20es
chin-ups 20
Squat press 2 x 12kg 20
mountain climbers 20es
snatch 24kg 20's

1 arm swing 20kg 2 x 1min 35R, 36lL, 36R, 36L
1 arm clean 20kg 3 x 1min 25R, 26L, 26 R, 27L, 28R, 28L
get-up sit-up 16kg 3 x 5

16/2
LCCJ 2 x 16kg 4min 34

17/2 1:40hr MTB ride
Joint mobility
used 24kg for whole work-out
2 arm swing 2 x 20
next 60sec work, 30sec rest
1 arm swings 35,35, 35,35, 35,35
1arm cleans 20,20, 20,20, 20,20 working on trying to catch KB in fingers & ended up with small tear in ring finger.
L-Dipg 3 x 10

18/2 80min bike
KB class (biggest so far with 9 participants) Swings, cleans & presses

[Emily]

I think you could also legitimately include grinding down kettlebell handles in your log, since you worked up such a sweat doing it :wink:

[jefwil]

See as how I ended up grinding down your kettlebell handles, mine as well as Melbourne city baths. Lets see 14 Prograde kettlebells at 30-34degress C around 7hrs.

[jefwil]

19/2 Ride 90min
45min KB class Swings Squats Lunges

20/2 ride 80min

21/2 ride 80min
Deck squats 2 x 20
5min 1ALCCJ 1 hand change 24kg 5min 20L 20R
24kg Snatch 3 x 10 having huge problems getting wedding ring off, so left it on & tore callus off instead.
2 x 16kg rack squats 3 x 10 to rock bottom
2 x 16kg Get-up sit-ups 2 x 5

22/2 Took ring to jewellers. Side effect of KB training gone up 2.5 ring sizers

23/2 2 x 16kg OH lockouts 4 x 1min

24/2 ride 1:40hr
2 x 16kg OH lockouts 2 x 1min
Circuit at Footy Oval 3, rounds in 45min
2 x Sledge hammer hit 20 & Tractor tyre flips 20
20 15kg med ball back slams
20 15kg med ball thrusters
20 16kg 1 arm swings
20 16kg 2 arm swings
20es 6kg med ball jump lunges
23kg Aqua bag OH lockout walk across & back over oval
jog 1 lap of oval

[jefwil]

25/2 ride 80min
45min KB class swings & cleans

26/2 ride 80min

27/2 ride 80min
2 x 16kg 5 x 60sec OH lockouts holds

28/2 ride 80min
2 x 16kg 3 x 60sec OH lockouts holds
2 x 16kg 2min 2ALCCJ 18 straight to OALCCJ 6min 70 lots of hand changes
Indo Board 16kg snatches 30, 20, 10
Indo Board switch lunges 20es

1/3 2 x 16kg LCCJ 4min 32 no rest in hang, will try to build to 10min by 29/3

2/3 3hr MTB ride
Lunge matrix 3 x 6
Lunge matrix aqua bag OH lockout 1 x 6
Lunge matrix aqua bag clean 1 x 6
Lunge matrix aqua press lockout 1 x 6
Total 216 lunges
24kg 1 arm swing, clean, clean & press, snatch x 5 3 sets

3/3 ride 80min
45min KB class Made them do an easier version of yesterdays workout, I played with the 16kg.

4/3 ride 80min feel good

[jefwil]

5/3 80min ride
am 2 x 16kg LCCJ 4min 32 no rest in hang
pm 2 x 16kg LCCJ 3min 24 no rest in hang

6/3 80min ride
am 2 x 16kg LCCJ 4min 32 no rest in hang
30min KB class
pm Deck squats 20
20kg 1 arm swing, clean, clean & press, snatch 10 x 5. Tried to start with 24kg but fingers weren't up to it. Took just over 30min with short rests between sets.

7/3 Nice easy day off

[Emily]

Can you ever have a nice easy day off when you have two boys under the age of 5 to look after?!

I think I'll give that swing, clean, clean & press, snatch thing a go tomorrow or Sunday.

[chris b]

hey Jeff.
how are you? i had a go at that work out. i did it with the 24 it took me 33 mins but i didn't do the last set of clean or snatches and turned the clean and press into a clean and jerk becuase of my hands. body was great.
It was a good one except it tore my hands to pieces again. so once again i am sitting here typing with torn and blistered hands.
keep the challenges coming through. it was great. hope all is well. i hope this proves im still training. Also i need some cupping bad just to releive my back. When i finally get back to melb i will be booking in for some home made magic if that is ok.

[jefwil]

When are you coming down Chris, I'll enjoy ripping your back apart.

8/3 My 5 year old wanted to train, so into the garage
I did 2 x 24kg Jerks 5 x 5
Flynn did 5 x 5 high pulls 4kg
3 x 5 swings then did 20min of swinging on the rings
It's more of a game to see how much of a mess he can make will dads chalk
this was after 1hr of gymnastics

9/3 Road ride 2hr hills
Deck squats 2 x 20
1 x 24kg Swing, clean, clean & jerk, snatch 5 x 5
1 x 24kg Clean Lunge 3 x 5
Ring pull-ups 2 x 10
Evil wheel roll-outs 2 x 10

11/3 2 x 24 Jerks 1 x 5
Ride 80min

[jefwil]

12/3 80min ride

13/3 80min ride
4min LCCJ 2 x 16 32
Matrix Lunge 3 x 6
Indo Board Snatch 16kg 4 x 5
Indo board clean & press 3 x 5

15/3 LCCJ 2 x 16kg 10 x 10

16/3 Ride 1:45hr

17/3 Jerks 2 x 16kg 10 x 10
1hr KB class check what Emily had to say

18/3 Ride 80min

[jefwil]

19/3 ride 80min
rack hold 2 x 16kd 4:30min

20/3 ride 80min
2 x 16kg LCCJ 1min 8reps felt crap
2 x 16kg LCCJ 3min 24reps felt a bit better
PM
deck squats 2 x 20
2 x 16kg LCCJ 8min felt great 64 need to rest in hang
1 Arm swings 24kg 50es
Switch lunge Indo Board 3 x 10es

22-24/3
Away At Canberra helping friend at National Solo 24hr MTB championships
Lots of running around then after he had been on the bike for 22hrs ran around sections of the course with him. John covered 418.6km for 2nd overall. Great result considering he had a big crash with about 6hrs to go & badly brusied his back & Coccyx, GS training keeps him tough. Ran about 15km, & have a stiff neck & shoulder from camp chairs, so it will be an easy week before comp on Sat.

[jefwil]

25/3 80min ride

26/3 80min ride
16kg LCCJ 1min 10reps Back felt shocking
Amazingly backs felt heaps better about an hour later so
16kg LCCJ 3min 30reps

27/3 80min ride

28/3 2:30hrs ride in hills. Don't know if this was the best idea before comp but was fun anyway.

29/3 AM 4min farmers walk 2 x 16kg. Bringing my 16's into work for the comp.
40min ride
63.6kg 43yrs
2ALCCJ 16kg 85reps 10min. PB of 15reps
time to build up for the Biathlon with the 24's for next comp

30/3 Deck squats 2 x 20
32kg 2A swings 3 x 20
32kg 1A swings 3 x 10
28kg 0ALCCJ 3 x 5
2 x 32kg 1 leg dead lifts 3 x 5
32kg High pulls 50

[jefwil]

31/3 Ride 80min
45min KB class

1 & 2/4 Ride 80min each day

3/4 Ride 80min
Deck Squats 2 x 20 & joint mobility
Each exercise starts on 1:15min. The aim is to complete this workout in 6 weeks starting each exercise on 45sec by dropping 5sec per week. We will see how we go as 1:15min was hard enough to start with.

2A Jerk 2x24kg 8reps
Box jumps 2x12kg 12reps
2A Clean 2x28 8reps
1A Jerk L 24kg 12reps
1A Jerk R 24kg 12reps
Rack squat 2x24kg 10reps
Snatch L 28kg 12reps
Snatch R 28kg 12reps
Pistol L 8kg 8 reps
Pistol R 8kg 8 reps
1A swing L 32kg 12reps
1A swing R 32kg 12reps
Ring Dips 12 reps
2A press 2x16kg 12reps
Chin ups 12reps
Rack lunge L 24kg 12reps
Rack lung R 24kg 12reps
1A press L 20kg 8reps
1A press R 20kg 8reps
Ab roll outs 12reps
1 leg deadlift L 2x28kg 8 reps
1 leg deadlift R 2x28kg 8 reps
1A clean L 32kg 12 reps
1A clean R 32kg 12 reps
Push ups on Rings 12reps
2A swings 40kg 12 reps
Russian twists 32kg 12es

6/4 Mountain Bike ride 2:30hrs
Deck Squats 2 x 20
1x24kg KB workout, each exercise started on 1:15min 2x's through 12reps
2A swings
L A swing
R A swing
L A jerk
R A jerk
L A clean
R A clean
L A snatch
R A snatch
L A rack squat
R A rack squat
Russian twist
L A rack lunge
R A rack lunge

7/4 80min ride
45min KB class had fun just playing with the 16kg

8/4 80min ride

[jefwil]

9/4 Rack holds 2 x 24 2, 1 & 1min
Ride 80min

time 1:10min
2A Jerk 2x24kg 8reps
Box jumps 2x16kg 10reps
2A Clean 2x28 12reps
1A Jerk L 24kg 12reps
1A Jerk R 24kg 12reps
Rack squat 2x24kg 8reps went deeper
Snatch L 32kg 8reps
Snatch R 32kg 8reps
Pistol L 8kg 9reps
Pistol R 8kg 9reps
1A swing L 40kg 12reps
1A swing R 40kg 12reps
Ring Dips 12 reps
2A press 2x16kg 11reps more strict
Chin ups 12reps
Rack lunge L 24kg 12reps
Rack lung R 24kg 12reps
1A press L 20kg 9reps
1A press R 20kg 9reps
Ab roll outs 12reps
1 leg deadlift L 2x28kg 12reps
1 leg deadlift R 2x28kg 12reps
1A clean L 36kg 10reps
1A clean R 36kg 10reps
Push ups on Rings 12reps
2A swings 48kg 12 reps
Russian twists 32kg 12es
Felt stronger than last week, also seemed to have more time between exercises which is properly due to being better prepared due to having done the workout before :lol:

10/4/08
Ride 80min

[esw]

hey jeff,

tim just gave me a copy of that timed workout. starting at 1:15. do you have any basic notes, warnings, explanations that should accompany this particular regimin?


cheers

[jefwil]

esw, the aim is to reduce the time form 1:15 to 45sec over a 6 - 7(with rest week) week period, by removing 5 sec per week. Reps need to be between 8 - 12 at max or near max effort, trying to increase weights & reps as time decreases. Work on 2 - 3 session per week of this style of training & if it feels like you are losing your grip strength, stop for 1 - 2 weeks as you may be close to overtraining. The longest block for this training type is 6 weeks. I'd only do this 2 - 3 time a year to prevent burnout. Good lifting

12/4 I've started Paul's Triathlon training
2 x 16kg 6min, 2min Jerks 17, 2min LCCJ 16, 1min Snatch R 16, 1min L 19.

13/4 Bike ride 50min
Deck Squats 2 x 20
1:10min 2x's through 12reps
2A swings 40kg
L A swing 40kg
R A swing 40kg
L A jerk 28kg
R A jerk 28kg
L A clean 36kg
R A clean 36kg
L A snatch 28kg
R A snatch 28kg
L A rack squat 28kg
R A rack squat 28kg
Russian twist 28kg
L A rack lunge 28kg
R A rack lunge 28kg

14/4 80min ride
45min KB class

15/4 80min ride

[jefwil]

16/4 Ride 80min

17/4 Bike 80min
2 x 16 rack holds 3min
Hang 2 x 2min
Day off KB's as picked up new bikes from sponser Giant & Bicycles Inc.

19/4 Triathlon 2:30min each exercise 2 x 16kg Jerks 24, LCCJ 19, Snatch R21, L23.

20/4 MTB ride 3hrs
Deck squats 2 x 20
24kg workout
2 A swings 30
1 A swings 30/30, 25/25, 20/20, 15/15, 10/10
1 A cleans 30/30, 25/25, 20/20, 15/15, 10/10
Rack lunges 10/10, 8/8, 6/6, 4/4, 2/2

21/4 ride 70min
KB class the same as yesterday with 16kg

22/4 ride 2hrs

23/4 ride 70min
2 x 16 rack hold 4min, some hanging from bar

[jefwil]

24/4 Ride 65min
2 x 16 rack hold 5min
PM
2 x 20 deck squats
Triathlon 2 x 16 5min each, Jecks 30, LCCJ 30, Snatch R 30, Snatch L 33. 15min. Had to rest in hand a lot as rack position just hurt this afternoon, but is getting better.
60 lunges holding onto son

26/4 Triathlon 2 x 16 3min each, Jerks 24, LCCJ 20, Snatch R 25, Snatch L 26.

27/4 MTB ride in the mud 3hrs
2 x 20 deck squats
24kg workout doing 12 reps on 60sec for 40min.
2 A swings
1 A swings
snatch
1 A rack lunge
snatch
1 A rack squats
snatch
high pull
snatch
1 A high pull
Snatch
1 A leg dead lift
Snatch
1 A clean
snatch
1 A leg dead lift
snatch
1 A high pull
snatch
1 A leg deadlift
snatch
Great fun, the most snatches I've ever done before with the 24 in a session is 96 & today did 240 without destroying hands to much.

28/4 ride 70min
KB Class repeated last nights workout with 16kg

29/4 ride 1:40hr

[jefwil]

30/4 ride 65min

1/5 ride 70min
deck squats 2 x 20
2 x 16kg rack squats 3 x 20
2 x 24kg 1 leg deadlift 20, 15, 10, 5es
on the rings Skin the cats 3 x 10

2/5 70min ride

4/5 MTB race 6hr enduro. Got some cramps at about 3.5hr mark so had to slow down but still had loads of power. Just need a couple of long hit outs.

5/5 ride 65min easy
45min KB class just played with the 16kg

6/5 2hr ride, last nights W/O really made me feel good

[jefwil]

7/5 ride 70min

8/5 ride 70min
Deck squats 2 x 20
2 x 8kg box jumps 7 x 30

10/5 Triathalon 9min total 2 x 16's, Jerks 28, LCCJ 22, Snatch R 28, L31

11/5 MTB ride 2:15hr
24kg workout
1A LCCJ 6min changing every 5, R 34, L 30. Haven't done this for a while. It took about 2min to get back into the feel for it.
1A swings 3 x 20
1A cleans 3 x 20
1A high pulls 2 x 20

12/5 MTB ride 1:50hr
KTB class recovery play with the 16kg. Could not believe how loud Emily's breathing was. She said that she was going to do 30min cardio after the class. Maybe she thinks it counts if it's done the next day.

13/5 Ride 1:25hr

[Emily]

Haha. I did do some cardio this morning, I think that counts because I did it after the class. My poor lungs had had enough last night. Good session, though. And my back's feeling great today.

[jefwil]

14/5 Ride 70min, Some over holds 2 x 16's

15/5 ride 70min
Deck squats 2 x 20
2 x 8kg box jumps 5 x 30. A lot better than last week
1 A swings 3 x 20 with 16kg very easy
1 A cleans 3 x 20 24kg
1 A high pulls 3 x 20 24kg

16/5 Ride 70min
45min KB class working on snatch technique 16kg. Great way to start the day at 6:15am.

[jefwil]

18/5 3hrs 104km 3600cal on wind trainer

Deck squats 2 x 20
Emily had no idea what we did
24kg KB - 12 reps on 60 sec (single arm exercises, 12 reps L on 60 sec, then 12 reps R on 60 sec). 45min
2 A swings
1 arm swings
1 arm clean
1 arm rack squat
1 arm rack lunge
Around body pass (Emily joined in)
1 leg around the ankle pass
Around body pass
1 arm swings
1 arm clean
Snatches
1 arm rack squat
1 arm rack lunge
1 arm clean
Snatches
1 arm cleans
1 arm high pulls
around body pass
1 leg around the ankle pass
1 arm cleans
Snatches
1 arm swings
1 arm high pulls

[jefwil]

19/5 ride 70min
45min KB class, felt good so played with the 24kg

20/5 ride 70mim

21/5 ride 70min
3 x Over head lockout 1min / rack holds 1min couple off min's rest b/w

22/5 ride 70min
2 x 20 deck squats
5 x 30 box jumps 2 x 8kg
3 x 20 1 A swings 24kg
5 x 10 snatch 24kg
3 x 10 clean/lunge 24kg

24/5 3hr mountain bike race flat & fast 5th place. Everyone else was complaining about sore backs, but mine felt great.

25/5
3 x 20 deck squats
3 x 20 1 A swings 24kg
3 x 20 sand bag snatch's 25kg
3 x 20 cleans 24kg

26/5 ride 70min
45min KB class tonight will play with the 24kg

[jefwil]

27/5 ride 70min

28/5 ride 70min
some OH holds 2 x 16kg & hanging from bar

29/5 ride 70min
3 x 20 deck squats
3 x 20 1A swings 16kg
3 x 20 1A cleans 16kg
3 x 10 jerks 16kg
3 x 10 snatches 16kg
nice easy session

30/5
4hr+ GS workshop with Paul. Great opportunity to learn, talk about training & seeing what is possible with hard work & dedication. Thanks Paul

1/6 6hr MTB race 16th out of 90 solo men, made up about 10 places in last 1.5hrs. Good to get back into racing & am getting faster each race.

2/6 60min ride
60min mobility & some 1 min sets of 16kg snatchs e.s. working on overhead hand position.

3/6 70min ride

[Emily]

Nice work with the race results!

[jefwil]

4/6 60min ride
hang from bar finger tips only grip 3 x 1:30min & overhead lockout walk 2 x 16kg 1:30min

5/6 70min ride
10min snatch with 16kg. Time to work on weakness for upcoming comp on 26th july 13rpm 1 hand change with a pause for about 2sec in lockout on every rep & no rest in hang 130 65L, 65R. I find it easier going faster, but need to work on time & hand position in lockout. I'm finding that new hand position hard Paul but am determined to get it.

[jefwil]

5/6 pm
deck squats 2 x 20
box jumps easy 5 x 20
16kg snatch 2 x 20 no rest
16kg jump squats 3 x 30
16kg 1A jerks 30es

7/6 ride 30min easy
LCC&J 2 x 16kg, 3min 30reps, 1min 10reps
2 x 16kg seated press 3 x 5
hang from bar no thumbs 2 x 1min

[jefwil]

8/6 ride 60min
2 x 20 deck squats workput with 24kg
Around body pass 20 each way
Around ankle pass 5 each way
1A jerks 3 x 10
1A cleans 3 x 20
1A rack lunge 3 x 10
1A swings 3 x 20

7/6 ride 3:30hrs hills 100km

8/8 ride 70min easy

[jefwil]

11/6 70min ride
10min snatch 1 hand change 16kg 85L/87R

12/6 70min ride
Deck squats 2 x 20
16kg 2 x 20 2AOH swing row
OALCC&J 10min changing every 10, 122
2 x 16kg rack squat 3 x 10

14/6 2 x 16kg jerks 3min 20, 2min 16, 2min 18. trying to work on breathing

15/6 ride 70min
2 x 20 deck squats
24kg workout
OA swings, 2min 68L/71R, 1min 35L/36R, 36L/36R, 35L/36R total 174L/179R
OA Cleans 1min 19L/20R, 20L/20R, 21L/21R, 21L/21R, 19L/19R Total 100L/101R & managed to tear 3 fingers in last set but palms of hands were fine.

16/6 70min ride
KB class 45min. no swings etc today to save fingers just lots of Pressing, Jerks, squats & lunges 3968kg OH with 16kg

17/6 90min ride, felt great.

[jefwil]

18/6 ride 70min

19/6 ride 70min
Deck Squats 2 x 20
16kg OA Jerks 6min changing hands every 1min 61L, 61R
16kg Jump Squats 30, 30, 50 need to dust the barbell off as this was way to easy
Indo board switch lunges with 7.5kg Riley 7, 7, 10es

22/6 5:20hr road ride in the hills
Deck Squats 2 x 20 with a laughing Riley :lol: (mum not so impressed :shock:)
OA Jerks 24kg 2 x 10, 32kg 4 x 5
OA cleans 40kg 3 x 10
Clean lunge 28kg 4 x 6

23/6 70min ride
45min KB class 20kg

24/6 70min ride

[jefwil]

25/6 Ride 70min

26/6 ride 80min
OA swings 3 x 15 24kg
Snatch 3 x 3min 20kg 15rpm
Jerks 1,2,1min 2 x 16kg 8rpm
BB jump squats 3 x 50 30kg

27/6 20min spin on bike

29/6 3hr MTB ride
2 x 20 deck squats
use 28kg KB for workout
OA Swings 1 x 1min each side
2A swings 3 x 1min
1 arm/leg deadlift 2 x 1min e.s.
OA cleans 3 x 1min e.s.
2A highpull 3 x 1imn
couldn't really get into it today, just didn't feel right. Ended up sick for the next 3 days.

3/7 16kg easy workout
OA Swings 3 x 15
OA cleans 3 x 1min e.s.
OA clean/squat/press 3 x 15
Circuit
OA lunge, OA jerk, Highpulls 3 x 10

Ride 70min

PM workout
Deck squats 2 x 20
20kg Snatch 6min 40L, 40R
20kg OA jerks 4min 18L, 17R, 17L, 16R
30kg jump squats 3 x 50

4/7
1:56hr hill ride 1100m climbing

6/7 ride 1:45hr MTB ride
1 x 20 deck sqquats
Used 32kg tonight, 12 reps of each exercise every 1min 3 x's through 36min
2A swing
OA swing
OA clean
OA highpull
OA rack lunge (first time I've been able to hold 32KB in rack with this exercise)
1 arm/leg deadlift
2A highpull

7/7 ride 65min
45min KB class. Main work tonight was snatches & Jerks. Played with 16kg
warm-up
OA swings 3 x 15
Snatch
2 x 10
Timed sets changing hands each 1min & holding OH 2sec each rep, 1min rest B/w sets
6min, 4min, 2min sprint set 43reps
Jerks
2 x 5
4min, 2min

8/7 70min ride

[jefwil]

9/7 70min ride

10/7 70min ride
2 x 16kg rack holds 2 x 4min

11/7 Jerks 2min sets
2 x 12kg 20, 3 x 2 x 16kg 16, 2 x 12kg 20.
42.5kg jump squats 1 x 50, 1 x 100 in 100sec. First set of 50 was way to easy so why not 100

12/7 Ride on trainer 1:20min smashed myself with last hard 10min effort over 400watts

[jefwil]

13/7 road ride 1:45hr
Deck Squats 2 x 20
Did a little circuit 2x's
Chin-ups 27
Wall ball 6kg 50
Box Jumps 60
Snatch 24kg 17es
Core side to side on fitter 60e.s.
MB squat press 15kg 25
OA cleans 32kg 15
Push-ups on rings 50

14/7 ride 65min
Now doing 2 KB classes on Mondays. 1 at 1pm and 2nd at 5:30pm. Interesting, I found the second session much easier and put up bigger numbers & grip was also stronger. Just played with the 16kg
In 2 classes did
2 x 6min OA Swings
22min Snatches Resting OH 2-3sec per rep
14min OA Jerks working on resting in rack & OH
420 swings, 8,160kg OH

15/7 ride 70min

[jd]

Hi Jeff

Your KB classes. Do you run the class and participate at the same time? Sort of like an aerobics class?

Can you describe the set up for me?

Thanks in advance

Jamie

[jefwil]

Hi Jamie,
yes, we run the class and participate at the same time. We found that people were enjoying the classes more if we were also lifting. They also use us as a guide for technique, but we will put the weight down at times to move around & talk to individuals about their technique.
Generally we start with about 10min of mobility & light KB work. Then will pick a couple of exercises & work on technique. For the main set we would either do a couple of timed sets or a circuit followed by cool down & stretch. With people of different levels I will quite often have different people doing different exercises. If I'd planned to work on snatches & a beginner turned up I would work with them on cleans. I'll always have a lesson plan but at times this has to change depending on who turns ups. Everyone seems to be enjoying the classes & the numbers are good up to 10 per session so it seems to be working.

Hope this helps
Cheer
Jeff

[jefwil]

16/7 Ride 70min

17/7 ride 70min
Deck squats 1 x 50
Jerks 2 x 20kg 10, 10, 12, 12
OALCCJ 20kg 50L 50R
Jump squats 53kg 3 x 50
Snatch 20kg 3 x 20

20/7 AM 60min Hill repeats on road bike
Mid afternoon, Road to bike shop at did a time trial on the Tacx trainer of the first 3.1km of L'Alpe d'Huez. Time taken 8:25min with ave power 350watts. Great after this mornings hill repeats. total ride time 2:30hrs

PM 28kg workout
2A swings 3 x 20
OA cleans 3 x 12
OA jerks 3 x 12
OALCCJ 3 x 6
1 arm/leg dead lift 3 x 12
2A High swing row 3 x 12
OA swings 1 x 50

21/7 Ride 75min
KB class 1. 16kg
10min mobility, around body passes, around ankle passes.
OA Swings 3 x 20
OA cleans 3 x 20
OA Jerks 3 x 12
OALCCJ 3 x 12
2A high swing row 3 x 12

KB Class 2. 16kg
1min work 30sec rest for 27 sets

22/7 ride 70min

[jefwil]

23/7 Ride 70min

24/7 Ride 70min
Deck squats 2 x 20
10min set, 4min 2 x 16 jerks, 6min 20kg OALCCJ 1 hand change. Jerks 36, OALCCJ 33L/33R
43kg Jump squats 3 x 50
20kg Snatch 50L/50R

26/7 Racing tomorrow so didn't do comp

27/7 MTB race 4hrs in mud, legs completely fried

28/7 70min ride
2 x 45min KTB classes & did comp in class
5min Jerks 2 x 16kg 45reps, no spring in legs after yesterday
10min Snatch 16kg 112L/114R
Result would have been a lot better if I'd done this on Saturday

29/7 Ride 70min

[jefwil]

30/7 ride 70min
2 x 12kg 1min OH lockout, 1min Rack hold x 2

31/7
2 x 12kg 1min OH lockout, 1min Rack hold x 2
ride 70min
2 x 20 deck squats
GS Tri 16's 3min each
Jerks 35
LCCJ 25
Snatch 32R, 32L
2min rest
GS Jump Squats 43kg 3 x 100 2min rest between

1/8
Interval on trainer 60min 13 x 3min
PM ride 70min

[jefwil]

3/8 deck squats 2 x 20
12 reps every 60sec 46min. First 26min with 32kg until blisters started to come up on fingers, then dropped to 28kg. Blister got no worse with 28kg.
Cleans 10 sets each side
OA Swings
2A Swings
2A high pulls
O Arm/leg deadlift
Rack lunge

4/8 Ride 80min
2 x KB 45min KB classes
Working on OA jerks 16kg x 530

5/8 ride 70min

[jefwil]

6/8 30min ride
AM 2 x 12kg OH lockout 1min, Rack hold 1min x 2
Bar hang 3 x 1min 30sec rest
PM 20kg snatch 4min 36L, 36R

7/8 70min ride
AM 2 x 12kg OH lockout 1min, Rack hold 1min x 2
Bar hang 3 x 1min 30sec rest
PM deck squats 2 x 20
OALCCJ 1 hand change 10min 24kg 40L, 40R
jump squats 43kg 3 x 100
20kg Clean Jump lunge 2 x 10es
Russian twist with Riley 3 x 20es. (he loves doing this)

8/8 ride hills 1:30hrs 1010m climbing

[jefwil]

11/8 Ride 1:50hr
24kg KB
2 arm swings 2 x 25
1ALCC&J 10 mins, changed hands at 5 mins got 40L/40R Felt
12 reps on 60 secs - I think this is how it went
1 arm swings
Snatches
1 arm cleans
Snatches
1 arm/leg deadlift
Snatches
1 arm swings
Snatches
1 arm cleans
Snatches
1 arm/leg deadlift
Snatches
1 arm swings
Snatches
1 arm/leg deadlift

11/8 Ride 70min
2 x 45min KB classes 16kg, lots of snatches, OA swings, cleans & jerks. 1min work, 30sec rest

12/8 easy 70min ride

[jefwil]

13/8 easy 70min commute.
Overhead lockout holds & rack holds 2 x 12kg. 2 x 1min each.
10 deck squats
5min snatching with 20kg, 40L, 40R.

14/8 70min ride
2 x 12kg Rack hold, OH lockout, Rack hold, OH lockout, Rack hold 1min each
20 deck squats
6min OALCCJ 24kg 30L, 30R 1 hand change
24kg 2A swings 2 x 20
BB jump squats 43kg 3 x 100
20kg Aqua bag OH jump lunge 10es
20 Snatch 20L, 20R

15/8 70min Ride

16/8 2 x 16kg jerks 1min, 3min, 2min, 1min 10rpm with 1min recovery

17/8 2 x 16kg jerks 10
2 x 24kg jerks 4 x 5
PM
30 deck squats
worked out with 32kg kettlebell & hands survived, no tears & no blisters.
Snatch 3 x 10
Cleans 3 x 10
Rack lunge 3 x 10es
OA Swings 3 x 10
Renegade row/push-ups 3 x 5es

[jefwil]

18/8 ride 70min
2 x 45min KB classes, Played with 16kg
Warm-up
3 x 10 OA swings
3 x 10 Snatch
3 x 10 Rack Lunges
3 x 20 cleans
3 x 10 Press
Stretch

19/8 90min ride

20/8 70min Ride
deck squats 20
Jerks 2 x 16kg 3 x 2min, 1min recovery 20, 20, 20

[jefwil]

21/8 Ride 70min
Deck Squats 2 x 20
Snatch 20kg 4 x 3min 1:30 rest 28L, 28R, 26L, 26R, 25L, 25R, 26L, 26R. Was trying to ave 24rpm but was easier going faster. 210reps
GS Jump squats 53kg, 3 x 100. Taking about 90sec with no rests.

[jefwil]

23/8 Spin on the trainer to sharpen up for tomorrows race. 30min, 3 x 3min race pace

24/8 Rocky Riders 6hr enduro at Castlemaine. Raced Mixed Pairs. Came 6th & had fun. 3hrs racing

25/8 Took 2 x 45min Kettlebell classes at the gym today. Played with the 20kg in the first & the 16kg in the second.
1:00pm warm-up followed by 15reps every 60sec for 30min
5:30pm warm-up, 45sec work, 15sec recovery 10min of each, Snatches, Cleans, Jerks & 1 Arm swings
Did an easy 90min ride

26/8 70min easy ride & a 45min KB class with 16kg

[jefwil]

27/8 Ride 70min
Alt rack hold 1min with OH lockout 1min 2 x 12kg 5min
2 x 16kg Jerks 1, 3, 2, 1min with 1min rest b/w sets 10rpm

28/8 ride 70min
2 x 20 deck squats
Jump squats 1 x 100 53kg, 2 x 100 63kg Moving up to bodyweight made this a lot harder
Cleans 2 x 24kg 3 x 10
Snatch 24kg 3 x 10es
OALCCJ 24kg 3 x 10 no rest

29/8 ride 70min

31/8 2 x 20 deck squats
worked out with 32kg
2A swings 2 x 20
Snatch 2 x 10es, small tear in palm
0A swings 5 x 15es
Rack lunge 3 x 10es
1 arm/leg deadlift 3 x 15es

1/8 Ride 2hrs
1:00pm KB class 60min with 24min of OA jerks, Lots of fun

5:30pm KB class 45min. It's strange but jerks are really hard tonight. Must mean that I need to do more.

[jefwil]

2/9 Ride 80min hills
KB class 16kg
Good warm-up
10min OALCCJ 130
10min Snatch 170
2min sets 2A swings

3/9 Ride 70min

[jefwil]

5/9
2 x 16kg Jerks 2 x 5, 4min 40, 5 x 1min 15rpm
53kg Jump Squats 1 x 200

6/9 ride 60min

7/9 deck squats 2 x 20
Each set starts on the 60sec
2A swings 32kg 2 x 20
1A swing 32kg 1 x 12
1A cleans 32 1 x 12
Snatch 28kg 2 x 12
1A swing 28kg 4 x 12
1A clean 28kg 4 x 12
Rack lunge 28kg 3 x 12
1 arm/leg deadlift 3 x 12
2A highpulls 3 x 12

8/9 Ride 90min

10/9 ride 1:45hr

[jefwil]

11/9 ride 70min
deck squats 2 x 20
Kneeling KB press 2 x 12kg 3 x 20
OA kb Press 20kg 3 x 5
Bit off so took it easy

12/9
Rack squats 2 x 12kg 20, 2 x 16kg 2 x 20

14/9 Road ride 120km in the wind 4:30hrs waiting a lot for others
PM Did this circuit through almost 1.5 x's in 45min
24kg KB
Snatch 20es
clean 20es
OA swings 20es
2A swings 40
8kg hammer, hitting tyer 100 x's over each shoulder
The Barstard with 23kg sandbag 15
300m OH lockout jog with Aquabag 18kg
OH medicine ball slams 20 x's each with 20kg, 15kg & 8kg
5kg hammer, hitting tyer 100 x's over each shoulder

[jefwil]

15/9 ride 70min easy
Did 2 KB clases. The first with the 20 & second with 16. Emily's already put up the first one.
Class 2
Warm-up
30min of lifting. 10rpm, the rest of the min in rack hold. No putting KB down
3 x OA swings
3 x Snatch
3 x jerks
2 x rack lunges
2 x cleans
2 x 1 arm/leg deadlift
Cool down

16/9 ride 70min
KB class
warm-up
40sec work 20 sec rest 40min

17/7 ride 70min

[jefwil]

18/9 70min ride

19/9
20 deck squats
Jerks 2 x 16kg 1min 10 reps, 7min 60reps. PB for time & reps. All on track for the 10min soon.
Jump squats 53kg 3 x 100

[jefwil]

21/9 Ride hills 105km 3:30hrs
Trained in the street with circuit for 50min. Bit crowded inside with 11 people training.

22/9 ride 70min
2 x KB classes 16kg Lots of OALCCJ 3min sets

22/9 ride 2hrs
45min KB class

[jefwil]

23/9 Recovery ride 60min

24/9 Ride 70min
Deck squats 2 x 20
Long cycle 3 mins x 4 with 90 sec rest between sets, 24kg 1st set 13rpm, next 3 14rpm
BB jump squats 43kg 2 x 100, felt easy so did 1 x 200
KB clean and jump lunge 16kg 3 x 15 each side

25/9 Road ride 3hrs 1730m climbing, very windy day.

[jefwil]

28/9 Easy week this week after 16hrs training last week
Ride 1:55hrs MTB offroad
2 x 20 deck squats
worked out with the 24kg
OA Cleans 8min changed hands on the 1min 13L, 13R, 14L, 14R, 14L, 14R, 15L, 15R
OA Swings 10L, 10R every 1min for 10min
O Arm/leg deadlift 10L, 10R every 1min for 10min
Jerks 1 x 5

28/9 Ride 70min
Only 1 KB class today & took it easy with 16kg 45min

[jefwil]

30/9 1 45min KB class long sets 3 x 10min Cleans, Swings & a mixed set
90min night ride on MTB

1/10 70min ride

2/10 70min ride
2 x 20 deck squats
OALCCJ 16kg 10min changing every 5 147reps. Started slow & at 5min had only done 60.
Jump squats 30kg 3 x 100
Took it really easy today Max HR during this session only about 120bpm

3/10 2:52hr ride in hills 1730m climbing

[jefwil]

5/10 Ride 2hrs MTB lots of 20sec sprints
Just did some easy Cleans Jerks & snatches with 12kg 10min work

6/10 70min ride
2 x 45min classes 30sec each side Swing, Clean, Jerk, Snatch, OALCCJ then 2min rest x 5. Felt great & lose after these

7/10 90min ride 3 x 5min race pace efforts

8/10 70min ride easy

9/10 65min ride Easy

Off to Canberra early tomorrow for the Scott24hr MTB race in a team of 2.

[jefwil]

10/10 After setting up campsite when for a ride on the MTB 50min

11-12/10 Raced Scott 24hr with John. End up about 12hrs riding each for a total distance of 458km & 9500m climbing. Came in 2nd in pairs. The GS training has made me so much stronger for this type of racing, got up the next day & felt like I could have done it all again.

14/10 Ride 70min, took 45min KB class & played with the 12kg, just making sure I recover properly

15/10 ride 70min

16/10 Easy session
2 x 20 deck squats
OALCCJ 16kg 10min 167reps 84L 84L
43kg Jump squats 3 x 100

19/10 Did Around the Bay in a Day. 222km in 7:15hrs at an easy pace. Cancelled training tonight to spend time with family.

20/10 Ride 70min. 45min KB, class easy with 16kg.

[jefwil]

21/10 Ride 70min easy & 45min KB class, did a 10min 1ALCCJ with 16kg

22/10 ride 80min & stretched the legs out a bit

22/10 ride 70min easy
2 x 20 Deck squats
1ALCCJ 10min 20kg changing hand on 1min about 120reps
53kg Jump squats 3 x 100 Felt really good today, lots of speed
28kg KB Snatch 2 x 10es
1 Arm/Leg deadlift 2 x 10es

[jefwil]

23/10 ride 70min easy
2 x 20 Deck squats
1ALCCJ 10min 20kg changing hand on 1min about 120reps
53kg Jump squats 3 x 100 Felt really good today, lots of speed
28kg KB Snatch 2 x 10es
1 Arm/Leg deadlift 2 x 10es

24 - 25/10 sick

26/10 easy 70min ride
Took weights a bit easier tonight as am still not feeling the best. Just trained with 24kg KB. Changing hands on the 1min.
Deck Squats 2 x 20
OALCCJ 4min, 4min, 2min, 100reps
1 Arm Cleans 2 x 2min 60reps
1 Arm/Leg deadlifts 3 x 2min 108reps
1 Arm rack Lunges 3 x 2min 74reps

27/10. 85min ride Had fun with being back to taking 2 KB classes today, used 16kg KB. Ended up doing
24min OALCCJ,
16min Rack Lunges,
16min 1 Arm/Leg Deadlift
& bits & peaces of othe exercises
Keeping it simple at the moment & seeing how many I can get interested in doing the Long cycle comp on 7th Dec

[jefwil]

28/10 Easy day with a 70min ride & a 45min KB class

29/10 70min ride

30/10 70min ride
2 x 20 Deck squats
10min OALCCJ with 20kg about 100reps
53kg GS Jump squats 2 x 100 & then smashed out 1 x 200 with no pause for the first time
16kg Snatch Jump Lunge 3 x 15es
16kg OA Rack squat 2 x 20es
Mitch is back training & wants to get more leg strength for the next Euro Road season.

31/10 MTB ride around Yarra trails 90min

2/11 MTB ride around Yarra trails 90min
2 x 20 Deck squats
24kg workout
2A Swings 3 x 20
OA Swings 3 x 15es
OA Cleans 3 x 15es
Rack Lunges 3 x 10es
1 Arm/leg deadlifts 3 x 15es
2A High pulls 3 x 20

3/11 75min ride
KB Class 1 16kg
2ALCCJ 6 x 2min 18, 18, 18, 18, 18, 21
Snatch 6 x 2min 36, 36, 36, 36, 36, 43

KB Class 2 16kg
OALCCJ 6, 4, 4min 13rpm for all
OA Swings 2, 4min 33rpm
Rack Squats 2min
Rack Lunge 2min
1 Arm/leg deadlift 4min