Ended up with a chest infection so have been taking it a bit easier
11/9 ride 70min
deck squats 2 x 20
Kneeling KB press 2 x 12kg 3 x 20
OA kb Press 20kg 3 x 5

12/9Rack squats 2 x 12kg 20, 2 x 16kg 2 x 20

14/9 Road ride 120km in the wind 4:30hrs. went down Beach road for the first time in 9 years with a small group from melbourne city baths. Tim was worried that we would be the only 2 doing the whole ride & that is what happened when the out 2 turned around at Mordiallic. The going had been preety slow to this point, with my average heart rate only being 80bpm from Melbourne, so it was time to pick up time. There was a big cross wind all the way do to Frankston & we ave aboy 36kph. On the way back we caught up with some other riders and were going well until Tim decided to put in a bit of an effort coming into Blackrock, exploding the group & the wrighting himself off for the rest of the ride. From Elwood he cramped all the way back to the city. Good ride but too many traffic lights.

PM Did this circuit through almost 1.5 x's in 45min
24kg KB
Snatch 20es
clean 20es
OA swings 20es
2A swings 40
8kg hammer, hitting tyer 100 x's over each shoulder
The Barstard with 23kg sandbag 15
300m OH lockout jog with Aquabag 18kg
OH medicine ball slams 20 x's each with 20kg, 15kg & 8kg
5kg hammer, hitting tyer 100 x's over each shoulder