I have decided to dedicate today’s blog to Colonel Ripper (R.I.P.) and my buddy The Jerky. Both of whom are misguided regarding the purity of essence but are equal visionaries.

Today’s effort to preserve:

Morning Ride 1.5 hour+ interval ride.
30 seconds on 30 seconds off
1 minute on 1 minute off
2 minutes on 2 minutes off
5 minutes on 5 minutes off
10 minutes on 5 minutes off
10 minutes on 5 minutes off
5 minutes on 5 minutes off
2 minutes on 2 minutes off
1 minute on 1 minute off
Sprint hill climb home


Evening workout
Warm up

20 Sit-ups
20 Janda Sit-ups
20 Ball Crunchs
2 minute plank
20 Hollow Rocks
20 Knees to Elbows

100 push-ups 5 sets of 20
50 chin-ups 5 sets of ten rotating grips

Wave loaded Squats and Deadlifts

2 rep sets

Squats

95
115
135
155
175
195
205
225
245
265


Deadlifts
135
155
175
195
215
235
255
275
295
305