Sunday, 2 August 2009


Melbourne - Mordialloc - Melbourne:
Joined up with a few of the Spoke(n) crew for a roll down to Mordi. I really didn't feel like getting out of bed, but knew it was my best opportunity to get the kms done.

There was a ripping Northerly that got us down in a hurry, I tried to give everyone a good lead out for the sprint, but ended up riding off the front at 55-58km/h.

The ride back was pretty brutal, I sat in until Beumauris, then pulled a long turn with pommy John. We rolled back to sit in and had a chat and decided to launch an attack at Brighton. We had a big gap and were working well (but painfully) into the wind but got caught out by lights at North Rd. I'm really sad because it was the biggest break I've seen on that ride and I wanted to find out if we could keep a gap all the way through to St Kilda. It was not to be.

I had a good sit for the BP sprint but the lights changed against us.

D: 54.6km
A: 210m

I've had to steal the set list from Jeff, he can somehow throw around big weights and still have enough brain power to count/remember sets.

2 x 20 Deck Squats
1 x 30ES @ 24kg 1 Arm Swings
1 x 5LS @ 24kg 1 Arm Swings
1 x 15ES @ 20kg Clean
1 x 30ES @ 20kg Swings
1 x 15ES @ 20kg Cleans
3 x 10ES @ 20kg Snatch
1 x 15ES @ 20kg Cleans
3 x 10ES @ 20kg Jerks
3 x 10ES @ 20kg Rack Lunge
3 x 10ES @ 20kg Clean and Jerk
3 x 15ES @ 20kg 1 Legged Dead Lift
3 x 10ES @ 20kg Russian Twists

It was another bloody KB session, I started with a 24kg KB but after a mere 3 sets I swapped to a 20kg one. I could feel the strain on my glutes/back, my lunch was sitting VERY high, it was killing my grip, but most importantly, I'm soft.

PMPW: 93kg

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