BW 60kg

Squat Cleans

5x20kg
5x30kg
5x40kg
3x50kg
2x55kg
5x60kg
5x60kg
5x60kg

Evening workout, 1.5 hour fixed gear ride. No rain, I can not believe it.
100 Abmat Situps
100 Pushups

BW 60kg

Bicycle hill sprint workout. I won 4 of 10 all out efforts with a low of 10 second between efforts to a max of 15 minutes. 20mph+ group riding in between efforts. Tough group with good quality racers. Total time 1:54

Second workout, from CF Sedona:

1000m row
6 10kg Ball slams
750m Row
12 10kg Ball slams
500m row
18 10kg ball slams
250m row
24 10kg ball slams
125m row
30 10kg ball slams

Total time 21:32 It was much tougher than I thought it would be. C2 Rower set at 5.

Finished off with 100 abmat situps broken into sets of 20,20,10,10,7,7,7,7,7,7 (I know that is 102) and 100 pushups One set of 50 perfect (hips, chest, nose touch concurrently) then 20,10,10,10.

BW 60kg

Deadlift at lunch

20kg x5
40kg x5
60kg x5
80kg x3
90kg x2
100kgx1
110kgx1
120kgx1
130kgx1
140kgx1
150kg missed
140kgx1

Modified Jackie tonight

1000m row
50 10kg ball slams
50 foot rope climb
500m Row
30 10kg Ball slams
30 foot rope climb
250m row
15 10kg ball slams
15 foot rope climb

Total time 25 minutes give or take, not paying close enough attention to the watch but I can say Pukie was knocking at the door.