Sunday, 17 January 2010

17/01/2010

Melbourne - Ricketts Point - Melbourne:
Wanted to get a short roll on the road bike to stretch my legs before breakfast.

A ripping Northerly saw 40km/h+ on the way down and new teeth marks on my stem for the way home.

D: 37.8km
A: 120m

Jeff's:
Jeff is still away on holidays, but we couldn't let that stop us from getting some pain in. Odds on he's not just lazing around the beach while in QLD. So off to Jenn's place with my 20kg KB in tow for a session with Jenn (obviously), Ann-Michel and Justin.

1 x 30 @ 20kg Two arm swings
1 x 15 ES @ 20kg One arm swings
1 x 15 ES @ 20kg Cleans
1 x 15 ES @ 20kg Snatch
1 x 15 ES @ 20kg Jerks
1 x 15 ES @ 20kg Clean and jerk long cycle
1 x 15 ES @ 20kg One legged dead lifts
1 x 3 ES @ 20kg Turkish get ups
1 x 3 ~60kg Dummy drag (a big sack filled to emulate firey's training)
1 x 2 (NFI) Tyre drag
1 x 30 @ 20kg Two arm swings
1 x 15 ES @ 20kg One arm swings
1 x 15 ES @ 20kg Cleans
1 x 15 ES @ 20kg Snatch
1 x 15 ES @ 20kg Jerks
1 x 15 ES @ 20kg One legged dead lifts
1 x 15 ES @ 20kg Russian twists

The dummy drag was kinda odd, and I used a different technique to everyone else for the tyre (square on using both legs at once, instead of side on weighting up one legs at a time).

PMPW: 90kg

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