23/7 70min commute
PM workout
2 x 20 deck squats

Step-up Lunge 4 x 10es 24kg Bar
Box Jumps 4 x 20 20kg
Superseted the above exercises

Agility band Sprints 4 x 10

GS Jump Squats 53kg, 2 x 200, 1 x 300

25/7 Hoped on the trainer & did 65min of 'Have Mercy' DVD Couldn't get the HR up today, the legs hurt, but the power was there so I kept going.

26/7 Got out on the MTB for 90min around the Yarra trails. Legs still a bit flat, but a great ride

PM was time to punish myself & others with a fun circuit. To many rounds last week so more exercises this week. got through 4 complete rounds & 1 extra run

40min
Run 500m
KB Double Lunge 10es 2x16kg
KB Double Cleans 10 2 x 16kg
The Bear 5 24kg
Chin-ups 10
Ring Push-ups 10
Sandbag Snatch 10 23kg
MB Slams 10 20kg
AR Jack knives
Step-up lunge 5es 12kg medBall
Farmers walks 80m 64kg

First time this weekend that I've managed to get the HR high & keep it there.