Busy Tuesday

First I went on a bike ride:

• 41:48; 13.15 miles; 18.9 mph (35.9 max); 783 cal; 164 HR (186 max); beat my time on the course by 1:25 and 0.35 miles
• It was ridiculously windy; the only respite I had from the wind was up Mack Hatcher and up Moores Lane.

Then I worked out with Will:

• Rebound lunges: 100 each leg with 30-lb bar between legs; he kept saying that I could go down farther and to separate my pectorals.
• Glute ham: 10×3 overspeed; after we got past the first one when I came up and knocked him in the chin with my head, these went well—tho he did remind me that I should be trying to pull myself away from him.
• Bench press: 10×3 overspeed with 30-lb bar; again, he had to remind me to push up fast (especially since this was half the weight we'd done the other day).
• Russian twist: 10×2 each side; reminder here—don't clench your fists because you're not even really using your arms/hands, you're using your lats/obliques.
• We didn't do one other thing because we didn't have time; he said it was something where you jump off a platform into a squat? I didn't understand.

Finally I went to play some volleyball. It was about 30+ degrees colder this week than last and my feet are still freezing! We won our first match (21-14, 21-7 or something) and then lost our second match (13-21 and 17-21 I think). Considering that we had only 3 players, we did well, but two wins would have been nice!