OK GO!

Bike / road / commute

ITT home
Not you-are-on-the-way-to-destruction hard, but fast enough to come close to record time with an unfriendly wind and only moderately good traffic lights.

Time:

0:41:53

Then…
Thanks to Gym Jones for this little number.

“Developed by Pat O’Shea in 1969 and refined during the two following decades. Typically an IWT session involves a set of 8-12 reps of an “athletic lift” immediately chased with two minutes of free exercise @ 90-95% of capacity, followed by two minutes of rest. This is repeated for a total of three sets after which the athlete is rewarded with a 5-minute break. The first phase is repeated though the lift and the free exercise are changed. Recovery periods are the same. Phase three involves a circuit of complementary movements, often using bodyweight, with 4-12 reps and 3-10 rounds.”

W
M
G

Time:

1:07:00

So…
Interesting stuff. The first round of hang cleans I miscalculated and loaded the bar with 50 kg instead of 45 which made it very hard to regrip and maintain form. Fixed that one up pretty quick.

In all other regards it’s entirely manageable; which is probably why it comes as such a surprise when you come out the far side of it, sit down and realise just how tired you are. The rest makes for a kind of enforced pacing.

Food

• Muesli w/protein and fruit
• Coffee
• Nuts
• Dried apricots
• Beef burgundy pie
• Nuts
• Apple
• 4 egg scrambled eggs