Thursday, 30 April 2009


D: 23.1km
A: 210m

2 x 10 Deck Squats @ 4kg
1 x 10 Powerband Sprints
1 x 100 @ 16kg (2x8kg KB) Box Jumps
1 x 10 Powerband sprints
1 x 100 Waterbag Hang Cleans
1 x 100 Jackknives
1 x 100 @ 4kg Slam ball
1 x 50 Waterbag Hang Cleans
1 x 10 Skin the Cat
1 x 50 @ 8kg MB Slams

I found that my abs were still tight after last weeks efforts and couldn't pull through to standing in the deck squats. I grabbed a 4kg KB to use as a counterweight so I could get the reps.

First set of powerband sprints were awesome, once we got enough weight in the tyre anchor.... it started to slide on the first couple. :)

The first Jackknife hurt, the abs just didn't want to do it and my knee was complaining. Below is a video showing just how attrocious my effort was. Special thanks to Jim for filming it... you're such a good friend.

This is Justin doing his first ever set of Skin the Cat.

Went too hard too early up past the school to the Shell (High St) and blew up.

I buried myself up the cutting, and managed to go up the outside of most of the lead bunch to ensure I was near the guys riding off the front. Got on down the hill and did my best for both the Heidelberg/Heidelberg sprint and the Red Rooster sprint. I was a bit far back, a bit boxed in and a bit lacking in snappy power. Still I'm happy with how it all went.

Bag weight: 6kg
D: 50.8km
A: 600m

PMPW: 91kg

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