Thursday, 13 August 2009

13/08/2009

Commute:
I had to run a few errands this morning, bits and pieces that need sorting before I fly out, including getting my camera back! It was odd morning, frantic but relaxing. I rode all over town, but it was a lovely day and I wasn't at work (yet).

D: 60.1km
A: 530m

Jeff's:
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1 x 20 Deck Squats
1 x 50 @ 20kg Box Jumps
1 x 15ES @ 24kg (OSBB) Step Up to Lunge
1 x 15ES @ 24kg (OSBB) Romanian Lunges
1 x 30 Sandbag Snatches
1 x 10 @ 40kg Renegade Man Makers with Row
1 x 30 @ 20kg MB Slam
1 x 200 @ 53kg Jump Squats
1 x 15ES @ 56kg Ring Lunges
1 x 50 Waterbag Hang Cleans
1 x 20 @ 40kg Double Cleans

1 x 8ES @ 24kg (OSBB) Step Up to Lunge
1 x 4 @ 36kg Box Jumps
1 x 21 @ 20kg Box Jumps
1 x 25 Waterbag Hang Cleans
1 x 100 @ 53kg Jump Squats
1 x 8ES @ 56kg Ring Lunges
1 x 15 @ 20kg MB Slam
1 x 8ES @ 24kg (OSBB) Romanian Lunges
1 x 5 @ 40kg Renegade Man Makers with Row
1 x 10 @ 40kg Double Cleans
1 x 30 Sandbag Snatches

Jeff had a list of tasks on the board waiting for the 6 us who turned up, with the message that the pain was due to my comments last week. Joining Jeff and I were Anne Michelle, Justin, Alex, Emily and Jim, somehow we kept out from under each others feet, not bad in a little garage.

We all managed to complete the list in about 35 minutes, so the decision was made.... start everything again with half reps.

Somewhere around the Box Jumps I got really light headed and had to take a moment out to try and regain myself. I think it was trying to do box jumps with 36kg that did it (I swapped to 20kg after 4 reps). Whatever it was I was bloody slow the second time around.

At the end I was a quivering mess, but it was more of an all over body smashing than the pure leg smashing we normally do on a Thursday.

I'm happy that my left shoulder that was feeling weak, possibly due to one of my vaccinations, held up to all the over head work. We'll see tomorrow how much damage Jeff managed to inflict.

One of the new OSBB Jeff bought has a bloody thick handle. My freakishly large hands barely get all the way around it, it'll be interesting to work with after I get back, odds on it'll do wonders for grip strength.

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PMPW: 93kg

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