Heavy legs

Another killer session at RBT.  My legs were quite heavy after my ride yesterday.

Warm up big block stop for:
20 squats
30 lunges

Circuit10 burpees after each exercise
KB Swing 50
Push up twist 50
3 alley runs
50 deck squats

run big block stop for:
30 squat jumps
walking lunge

Circuit 30 mountain climbers after each exercise
50 KB squat push press
50 Med ball seated twist
50 box jump
50 push up to elbows (commandos)
rope in and out

run small block
travelling squat jump x 2
lunge walk x 2

1 minute of each
KB high pull
box
wall balls
single up and down rope

Post strongman

Mon
Too sore to go back to RBT, took it easy.

Tues
Crossed wires, short run, wait, walk.

Wed
Another good session, legs were still weary after Sunday.

3 times through circuit

1 minute each station
16kg KB squat, push press
8kg medicine ball bastards
16kg KB OA switch swing
box jumps
tricep dips
push up
double ropes, side to side step

then after each round, one time through
15 burpees
30 jump lunge
1 minute squat jump
run to end of alley way
20 squat jumps
run to end of street (short)
30 squat jumps
run to end of street (long)
wall sit

Round Up

Sat

Went for a gorgeous run with Fi on the Boulevard, it was lovely.  Noticed that my quad felt a bit twangy on the downhills and thought it must have been waking up after hitting it into the tree on Tuesday.  Stopped and stretched it out and kept going.  It felt ok.
Got back to the car and jumped on the bike and nearly fell off with the pain that shot up my quad.  It was so tight it felt like it was going to tear every time I turned the foot over.  Worst pain ever.  I put the bike in an easy gear and tried to ride it out on the flat.  After about 10 mins it was no better and I was putting all my weight through the handlebars to try and ease it over. 
We called it quits and went to a cafe for a pre breakfast tea.

Sun
I was the only person to show up for the strongman session.  I was glad they still ran it for me.  Leg seemed to be ok but I didn't do anything to overly load the quad.

Heavy session, nearly spewed.

Circuit- 3 times through of each

Farmers Walk 25kg each hand
Big tyre flip

Keg snatch x 3
snatch 20kg dumb bell
sled pull

olympic deadlift
sled run

Banter

Loving my classes at the new gym, but it's so, so quiet.  They'll get used to me soon.

I ITT'd there this morning after a quick light change on the bike meant I was running late.  Had a good race with a guy down Flinders St and Clarendon.  We were sad to say goodbye.

bit of a warmup

Circuit 3 times through 1:30 or so on each station
duck walk
explosive push up (ouch)
bag kick
run with the keg
box jump
ropes (in and out)

after each round,  around the block 20 squat jumps 20 lunge walk x 2
last time through we were running late so instead of the lungewalk squatjumps we ran around the big block

rode around Albert Park, Prahran and Richmond for an hour until the caf opened.  Then extended commute home.

Dug a hole in the garden and went for a walk. 

Do you remember?

I need to write the RBT sessions down earlier.  So much going on and I just can't remember it all.  Had a bit of fun this morning.

Warm up
run around the block stopping 4 times to do
20 squat jumps
20 jump lunges
windmills
lungewalk

Circuit:

50 KB swings 16kg
10 burpees
50 v sits
10 burpees
3 street runs
10 burpees
50 push ups
10 burpees
double ropes
10 burpees

Run around the large block

50kb high pull
40 jump lunges
50 leg raises
40 jump lunges
50 step ups
40 jump lunges
40 push up twists
40 jump lunges
50 single arm rope work
40 jump lunges

Run around the small block carrying 8 kg KB overhead

50kb swings
40 mountain climber twists
50 turkish sit ups
40 mountain climber twists
3 street runs
40 mountain climber twists
40 push up to elbows to push ups
40 mountain climber twist
50 double ropes
40 mountain climber twists

run around the block
3 street runs
40 mountain climber twists

Wed RBT

First Wed RBT class.  There's so much going on that it's hard to remember what we did at the start of the class by the end.  12 or so hours later I know I'm going to forget stuff.   I'm so going to make Gavin do some of it though.

Warm Up
25 squats
25 lunges each leg
25 jump lunges
25 jump squats
15 burpees


Rope work in pairs - one person on the rope, other person runs to street and back (100m) x 2, rope work continues until runner returns 10 mins
up and down singles
up and down doubles
in and outs
circles
up and down singles

Warm up again

KB 16kg
high pull
plank
swings
v sit
walk around the block holding kb above eye level, if it drops 30 jump squats

mountain climbers 100
push up 40
mountain climbers 80
push up 30
plank

walk around the block with kb same rules as before