Thursday, 30 April 2009

30/04/2009

Commute:
D: 23.1km
A: 210m

Jeff's:
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.



TdB:
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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