Monday, 7 December 2009


Met with Dave Rusden and Klaus at the Anakie General Store for a ~65k ride before the BBQ at Darren Baum's place.

The route cruised along the flat then dipped in and out of a steep valley. My legs felt flat, but were obviously not as bad as Klaus, we caught him zig zagging up one of the final climbs. :)


D: 73.9km
A: 690m

2 x 20 Deck Squats
4 x 2 Minutes @ 24kg KB Clean and Jerk Long Cycle
2 x 2 Minutes @ 24kg KB Snatch
4 x 2 Minutes @ 24kg KB 1 legged dead lift
4 x 2 Minutes @ 24kg KB Clean
1 x 2 Minutes @ 24kg KB Russian Twist
1 x 2 Minutes @ 28kg KB Russian Twists

Not surprisingly I had no snap in the legs.

A friend put this up on facebook, it's quite arty and motivional-esque, but it's the box jump(s) about half way through that caught my eye.

PMPW: 90kg

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