Friday 25/04/2008

ANZAC Day down under. Started the day attending the dawn service at the Bicton-Palmyra Sub-Branch of the RSL where my son, Lachie and wife, Shan were representing the Atwell Cub Scout Group. About 300 there and the ladies and gents from the RSL put on a great dawn service with a sensational feed afterwards.

Woke up this morning and it took me about 5 mins to get out of bed. And not because it was 4.30am! My back was stiff and bloody sore. Gave it a bit of a tweak last night doing pistols and a night in bed finished it off for me. Heat packed it and did some mobilisation throughout the day in an effort to be right for training at 4pm. Being ANZAC Day is all the more reason to suck it up and push on. If the Diggers could do what they did, I'm sure a dodgy back isn't the end of the world.

So the workout this arvo was my first with the boys from sweating-blood.blogspot.com. Top bunch of blokes with a great philosophy and work ethic towards training. Although tough, found the workout good fun. Hope to do it again soon, and more often. Back held up okay, although it's tightening up a bit now I'm sitting here on the computer.

The workout went like this;

Warm up;
Slosh Pipe overhead Hold for max time (aim for 7:05) +
(First time playing with a slosh pipe. Got a touch over 3 mins I think. Body could've gone longer but the mind wasn't in it. Good bit of kit. You want stabilisation, make yourself a slosh pipe. Going to go and hit the old man up tomorrow for some PVC pipe and make one myself.)
KettleBell Complex;
24kg (1.5 pood) KB
10 x Swings (each hand)+
10 x Hi Pulls+
10 x 1 arm over head squat (each hand)+
10 x Halo+
10 x Snatch (each hand)+
10 x Bottoms Up 2-Hand Military Press+
10 x Cleans (each Hand)+
10 x KB Pushups+
10 x One arm rows (each hand)+

Workout;
3 rounds of:
Tyre Flip (20 reps) with weighted back pack+
100m OH Slosh Pipe walk+
Sled Drag (50m forward + 50m backward) @ Body Weight (85kgs for me) (excluding sled weight) +
Walking Lunges W/Sandbag & 24kg KB 20 reps.

Finisher;
Pull-up ladder: 1-6-1