5/11 75min commute on MTB

PM
Deck Squats 2 x 20
Double Agility band Sprints 3 x 15
Box Jumps 3 x 30 2 x 8kg
Step-up Lunge 3 x 10es 39KG OSBB (added an extra 5kg of shot to the bars)
Kneeling Squats 3 x 20 OSBB
Tabata Jump Squats OSBB 20sec work 10sec rest for 4min, bar stayed on back

Legs didn't seem to work to well after all this, I just don't know why.

7/11 easy 30min Spin on the trainer

8/11 Went out for a 1:30hr MTB ride in the middle off the day at 34C it's the hottest day so far this year, & with some big races coming up I need to get use to the heat.

PM Still 34C so went heavy with low reps . Worked out with the 32kg KB
2A Swings 3 x 10
1A Swings 3 x 5es
Snatch 4 x 5es
Jerks 3 x 5es
OALCCJ 3 x 5es

Ann-Michel had a goal to snatch the 32kg. She did it tonight & managed 1es. Great work

Good riding Neil for 4th at the Gravity in the Pairs on the Single Speed, & to Justin who came 2nd in the Solo field on a Single speed.

Emily won the Long Cycle comp in Vegas with 70/68 for CMS. well done