April 28th. Pursi, did you drink up all my beer? I think I will keep the Kegs now for lifting.
WO du jour:
heavy thai bag hands and legs warm up for 10 min. 50 sit ups, 50 push ups
Kettlebell ladders:
12kg 1,2,3,4,5, reps with 2 reps weighted pull up with 12kg KB
16kg 1,2,3,4,5, reps with 2 reps each set pull ups with 12kg KB
24kg 1,2,3,4,5, reps with 2 reps each set pull ups with 14kg KB
28kg 1,2,3,4,5, reps with 2 reps each set pull ups with 14kg.KB
32 kg 1,2,3,4,5, reps with 1 reps each set pull ups with 16kg KB
Afternoon Boot camp
April 27th,
WO du jour:
Warm up with 50 sit up, push ups, 50 fig 8 and hold with 6 kg kettlebell.15 mile bike ride at hard pace. Temp was in the high 80"s I will be changing my large chain wheel to a 50-34 as most of my runs are on hilly courses with little or no drafting.
April 26th.
WO du jour: Mostly kettlebells on a sunny Sunday morning.
Warmup: 50 situps, 50 push ups, 20 pull ups, Indian Clubs, stretch bands.
10 min heavy thai bag hands and kicks.
3 mins work and 1 min rest 16 kg GS kettlebell
2 sets push jurk
2 sets smatch
2 sets long cycle.
Kettlebell GS snatch 30 sec. work 30 sec rest 11 reps per work set.
20 sets with 16kg Kettlebell.
April 25th. Sat.
Sandow on a bike?WO du jour: 30 mile bike ride in the morning with bike club. 20,9 MPH pace. Not bad for a first real warm morning.
Weekly bike ride with the bike club. It was a warm for this time of year so the attendance was double that of last week. Most looked a little overweight from the winter, so hopefully, the next few months of hard riding they will shed some of that shit off. However, they are still very nice people.
There are three classes of riders, AA and A which follow a pace line of stay in a pack to help each other maintain a 20 plus MPH pace. They never look back to see if you are keep up or have mechanical problems, therefore you my be "dropped" if you can't keep up! God that's really the way it should be with all things. Yes you can fail.
Then there is the "B" riders, who will follow a route that is very hilly, and does not encourage a "Pace line" as its too hard to maintain on hills. Anyway the pace is hard and even more difficult than a A pace, due to no one to draft on or pack assistance. You will not be dropped unless you over extend your abilities, which a lot of beginners tend to do.
Lastly, there is the "Pokers" of fun riders who want to ride at the pace they want and not someone else's race. Pokers are a strange bunch, as they range form old ladies who ride a 10MPH to some who like to ride in a small group at speeds of 18-25MPH.
Now you may ask if some one can ride at a 20 mile per hour pace they don't ride with the A group? Well, some people like the freedom to ride that their pace and not someone else's. That is want is called Freedom.
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