Strength: Week 2 Day 1 + 13km Cycle

AM:
Missed last Friday because of the flood situation and missed Monday because I was tired and hurting. Anyway, got a session in this morning instead of waiting until the evening.

300m Jog warm up followed by a few different drills - quick feet, high knees, butt kicks, kick throughs then;

3 x 30 mountain climbers

4 x 5+5 20kg KB snatches on the minute

20 push ups

3 x 5+5 Lunges (20kg KB)

3 x 15 Romanian Deadlifts (20kg KB)

50 Toe raises

50 Wipers

30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, plank, left side plank, right side plank, hollow rock, sit ups, v-ups (was supposed to do 10 exercises...)

2 x 20 Calf raises (20kg KB)

Warm down

PM:


13km Cycle
http://connect.garmin.com/activity/157800682

Distance:	13.16 km
Time:	32:34
Avg Speed:	24.3 km/h
Elevation Gain:	143 m