24/9 65min commute
Good fun work-out tonight
Deck Squats 2 x 20
Circuit of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1es again but with 20kg
Snatch
Clean
Lunge
Jerk
1 Arm/Leg deadlift
Jim said "give me the 24kg as I'll do that easy" only to fail at 4's

Step-up Lunge 3 x 10es OSBB 34kg

2A Swings 5 x 20 with 30sec PUPB (Push-up Prone Brace) b/w sets. This is the rest 24kg

26/9 Felt Epix. Big MTB ride today set up by Jason from http://feltepix.blogspot.com/
It was an early start, on the bike at 6:45am to make it to the start of the ride at Jason's in North Ringwood. Rd's were wet but no rain as yet got to Jason's at 7:50am. Headed of at 8am with-out Jim (I'm hungover) Hsu, 2 Fails in 3 days Jim, & Neil (I'll ride beach Rd instead as it's easy) Robinson. Ended up with a group of about 10 riders for a fun day in the mud. Considering the weather we had a great day with only 2 mechanicals 1 broken chain that was so fixed & then Jason managed to rip his rear Derailleur off the hanger which pretty much ended his day.
In the end I rode 105km in the 7:30hrs I was out. 5:45hrs actual ride time with around 2400m climbing on lots of fun wet muddy trails with only around 30min of rain. The hardest part of the ride was leaving the guys to head home by 2:30pm into a headwind for 1:15hr. Just what the body needed to finish with.

27/9
Deck Squats 2 x 20
Ann-Michel had to leave early on Thursday night & missed out on the PUPB set at the end off the session, so I promised that we would do some on Sunday. Promise kept.
Worked out with 24kg KB. At the end of every set we did a minimum of 30es PUPB used as rest B/w sets. Time didn't start until last person was in position. If you were faster with the exercise you just spent more time in PUPB. What Fun.

OA Swings 5 x 10es
Snatch 5 x 10es
Rack Lunge 5 x 10es
Cleans 5 x 10es
1Arm/Leg Deadlift 4 x 10es
Elizabeth couldn't do anymore legs so we finished with Renegade Row 1 x 5es

28/9 1:30hr commute. Did some extra spinning of the legs.
Had to do my Pool Life Guard update today , so no KB class & home early, to play with the kids.