25/3 easy day today 70min ride

26/3 pushed hard 65minride

PM 2 x 20 deck squats
Agility band 3 x 10
Decide to really push the intensity today, by pushing the reps up & watching the Heart rate explode
Box Jumps 2 x 12kg 2 x 50
Step-up/Lunge 2 x 8kg 2 x 20es. All reps are done on one side then the other. Step-up right then left, step-down right & lunge back on left. Thanks to T-nation for this exercise.
GS Jump squats 53kg 1 x 500. This was so much fun!

27/3 Had a massage from Phillip, who attached my shoulder, taking it's time to get better.

29/3 Up early as had to be home by 10am to go out for brunch, so on the bike at 5:10am for a nice 4:45hr MTB ride out to Smiths Gully. Look like most of the tracks have been untouched by the fires. I've worked out how to cut most of the road Km's out of this ride. It's turn out to look like a great ride.
PM 50min circuit in pairs, 4min per ststion
10 ring push-ups
5 chin-ups
Wall ball 6kg 20
Aqua bag Hang Cleans 20
KB Snatch 10es 20kg
MB Slams 20kg 20
KB Clean & Lunge 20kg 10es
MB Thruster 15kg 10
Step-up/Lunge 10es
9 off us had lots of fun trying to destroy your partner