JK vs BigRed
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Weds was kettle bell session
24kg Kettlebell 21/15/9 of
KB clean and press
KB deadlifts
KB squats
KB swings
1 min plankThen circuit of
KB side bends, EZ bar curls, v-ups X 5This morning decided to go for a run on some very heavy legs. Wasnt great but they freed up a bit after about 3km. Still was struggle street so called it quits just after 6km (4.49min/km pace) and had a swim
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@jk are your gyms still closed?
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@taniwharugby
Yep cant open under any stage of level 3 so will have to wait for under the new traffic light system and use the old vaccine pass.I'm pretty lucky though as mate owns the gym so I just grabbed some weights which I have here at home. Plus we also have a pilates studio with reformers etc and plenty of space for workouts.
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Did Fat Amy this morning as hadnt done for a while. Just a short n easy workout as I want to spend a few hours on the bike later out in the forest.
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
500m run
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 SquatsThen a 10-->1 rep countdown of
Tricep pushups
EZ bar curls -
Friday arvo/evening - did a 20km ride out in riverhead forest. 570m climbing. Hit some of the less ridden trails and some still quite wet and slippery. Good fun but farken hot.
Sunday - 20km urban mountain bike including a 20min jumps session.
Monday - back in 'the gym'
Warmup circuit - 10 reps each of EZ bar overhead press, EZ bar rows, banded delt flies, glute thrusts X 5The Chief - AMRAP in 3 minutes (repeat whole lot 5 times)
3 EZ bar power cleans
6 Push ups
9 Air squats
Rest 1 min
So whole lot takes 19mins. Ended up doing 4 rounds each 3min time without pushing it)Abs finisher - 50 v-ups
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Wednesday - crossfit
Buy in / warmup - rounds of 15 reps of each of glute thrusts, sit thrus, mountain climbers x 3
A couple of variations of too much bullshit (20 reps of each, then 18, 16, 14......2 reps of each - then rest)
Round 1 - KB deadlifts / press-ups
Round 2 - KB swings / KB squats -
No workout saturday but good ride out at riverhead sunday morning. 25km of travels and 661m of elevation.
Easy circuit today as legs are pretty shot and golf later today
5 rounds for 15 reps of each of kickthrus, pressups, glute thrusts
5 rounds for 15 reps of each of BB row, BB overhead press, weighted crunches
5 rounds for 15 reps of each of BB curls, overhead tricep extensions, leg drops -
Another day of taking it easy. Was gonna go for a run this morning but wasn't feeling it.
Buy in - 100 mountain climbers and 50 air squats (5 x 20/10s)
Round 1 - 10 KB deadlifts / 10 KB squats X 5 rounds
Round 2 - 10 lunges / 10 weighted glute raises X 5 roundsBuy out - 100 mountain climbers and 50 air squats (5 x 20/10s)
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Friday - was first day I could go back to the gym so did that and did full body and some exercises I'd been missing. Nothing too strenuous. Was going to go for a MTB ride but too hot so flagged it.
Sat nada. Sunday - short ride with son and a couple of mates. About 15km around local area, a few schools, parks, trails etc and lots of tricks, jumps, steps etc. Good fun.
Monday - gonna hit the gym this arvo and train legs
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@jk smash it bro!! scare your body with some squat PB attempts lol
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@paekakboyz said in JK vs BigRed:
@jk smash it bro!! scare your body with some squat PB attempts lol
hah i squatted but didnt need any PB attempts to scare my body, just getting in the hole was enough. Felt good though. Just not keen to ruin the chance of riding later in the week but going too hard too soon.
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@jk yeah nothing like DOMS from the first big leg workout in a while. I'm terrified I won't be able to walk for days when I next hit the weights lol.
It can feel a bit stink to stay light on the first couple of leg sessions, but it pays off!!
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About 25km on the bike this morning to get the old legs moving. Pretty stiff from monday still.
And I say about 25km as strava farked out and only got last bit of the ride. Was an easy ride down through taka, around the lake and to the in-laws to prune back a hedge and put the garden bin out then a ride back home via the crater.
