23/8 Up nice & early. 5:50am outside the Grovedale Hotel for the Thursday bunch ride. Nice size group of around 25riders. Perfect morning, mild without a trace of wind. Was only 4 riders back from the front, but everyone seemed to want long turns on the front today, so didn't make it to the front until we were leaving Torquay on the way back. End up on the front for about 10min of solid work. Nice to see the sunrise over the Ocean. Back home again just after 7:00am for a 1:16hr ride.

Still working on the 2 x 16kg Jerks in sets of 10. Was unsure how I'd be today, after yesterdays effort, but managed 100reps.

24/8 So far today I've done this
10 Jerks before getting on the bike for 32min of the commute into a nice side head wind.

50min KB Class 20kg
Around body pass 2 x 20es
Timer set for 1min work 20sec rest
1 Arm Swing
Clean
Snatch
Jerk
LCC&J
One arm/leg deadlift
1 Arm Swing
Clean

Snatch
Jerk
LCC&J
One arm/leg deadlift
1 Arm swing/clean
Clean Snatch
Clean Lunge

All done by 7:00am