Thursday, 9 April 2009

9/04/2009

Commute + to Jeff's:
D: 24.0km
A: 240m

Jeff's:
With a long weekend this weekend and the BMC 100km the following weekend, I decided to hammer myself at Jeff's.

2 x 20 Deck Squats
3 x 10 Powerband Sprints
2 x 50 @ 24kg (2x12kg KB) Box Jumps
2 x 20es @ 24kg (2x12kg KB) Box Step Ups to Lunges
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans
1 x 150 @ 53kg BB Jump Squats
1 x 20 Waterbag Hang Cleans

With the garage door open I was able to run further than before... to just outside onto the driveway.
I upped the weights for box jumps and steps ups to 24kg compared to the previous 20kg. The box jumps were brutal, I was a sweating mess after the first set and my forearms were on fire from gripping the weights.
I aimed for speed on the first set of jump squats, my form was terrible.
2nd set of jump squats my HR was still up from the waterbag and I had to stop twice when i felt a little dizzy and nauseous. 3rd set I turned the brain right off and just pushed them out.

TdB:
Felt good after Jeff's so decided to smack out some hills. A bunch left early so I jumped on. I sat on most of the ride, but decided to empty the tank at the end.
Led out tattooed Simon to the Ivanhoe junction. Working for someone else allowed me to just nail the legs, we topped the rise in 2nd/3rd, he attacked down the hill, I jumped on the next small bunch going past. Simon 1st for red rooster sprint, I managed to kick around the bunch for 3rd.

D: 48.3km
A: 570m

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