Thursday, 23 July 2009


I arrived a few minutes early and had a play with Jeff's new Old School BB (OSBB), I have a feeling it's going to feature a lot in our sessions. Currently set @ 24kg it can be set up to 52ish by adding metal shot (ball bearings).

2 x 20 Deck Squats
3 x 10 Powerband Sprints
3 x 10es @ 24kg OSBB Box Step Up to Lunge
3 x 20 @ 16kg Box Jumps
2 x 200 @ 53kg Jump Squats
1 x 310 @ 53kg Jump Squats
1 x 70 @ 53kg Jump Squats

I worked in tandem with Jim, firstly we alternated sets doing Powerband Sprints. I tried to go back faster to keep my HR up, finish quicker and lessen Jims rest. I think I only managed to keep my HR jacked.

We then moved on to the Step Up to Lunge and Box Jumps, alternating each set. Due to Jim being just a fraction faster than me I basically ended up supersetting the lot. Using the OSBB was different, but not as hard as I thought (Jeff this is not a request to make it heavier). The major issue for me was the near complete lack of recovery between sets, my heart was pounding and sweat pouring off me by the end of the last Box Jump.

Jeff jacked the Jump Squats to 300 on the third set after I admitted I was concerned he had planned it on the second, next time I'll keep my mouth shut. The final 70 were Jims, he opted out at 230 and it seemed a shame to waste them.

There was some talk about power to weight ratios and how far we are from a truly elite level. The discussion was moved inside after the session so we could watch the previous day's tour highlights and eat caramello koalas.

PMPW: 93kg

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