6/1 70min ride & 45min KB class went easy 16kg

7/1 70min ride

8/1 70min ride
Tonight it was time to step up the intensity with the weights. There were a lot of very sore bodies after this session
Deck Squats 2 x 20
Pistols 3 x 5es
Box Jumps 1 x 30 body weight & then 2 x 12kg KB's 4 x 15 with full extension on the box
GS Jump squats 53kg 150, 200, 250 "as Neil got slower I just had to do more"
Aqua Bag Hang cleans 18kg alt with MB Slams 20kg 3 x 30/20

10/1 With legs in pain from Thursday it was time for the Dad's ride with John, Jason, Bellie & myself. This involves Leave home at 4am to meet Jason & Bellie at the Ringwood Clock Tower before 5am & then heading into the Dandenong ranges for the next 4hrs. This means we did 4hrs riding before Jim's MTB group started their ride out at Smiths Gully. I ended up with 2600m climbing over 158km in 5:39hrs. Then ate for the rest of the day.

11/1 Did a session at the Oval & paired up with Neil for 45min of Sledge Hammer & Tractor tyre flipping. Great for the Hamstrings & forarms. Now just have to wait for the skin to grow back on the fingers. 480 sledge hammer hits & 240 tyre flips.