Midday Workout.

Jerks @ 16 kg x 2                1 min @ 13 rpm
                                            1 min @ 16 rpm (PR Density)

         @ 20 kg x 2                1 min @ 14 rpm (PR Density)  x 2

         @ 24 kg x 2                1 min @ 6 rpm (Not Good)
         @ 24 kg x 2                1 min @ 9 rpm ( PR Density ... feet close together!!!)

Swings @ 20 kg                   100/100 (PR Everything)

Press.

Press @ 20 kg                  2 min @ 10 rpm
         @ 24 kg                  6 min @ 8 rpm (PR Mvmt Quality)


         @ 32 kg                  2 min @ 7 rpm  (PR Reps)


Rows @ 32 kg                  5 x 10  (l,r) in 6 minutes.  easy.

Midday Yellow Jerks.

Jerks @ 16 kg x 2                   1 min @ 10 rpm
         @ 20 kg x 2                   1 min @ 10 rpm (PR Density)

         @ 16 kg x 2                   10 min @ 9 rpm (88 reps) (PR Reps +14)

Snatch @ 20 kg                       3 1/2 min @ 14 rpm (really average snatch.. gonna stick to 12 rpm)

Keep Going Despite Adversity.

Jerks  @ 16 kg x 2         2 min @ 10 rpm (nice Mvmt)

          @ 20 kg x 2         1 min @ 8 rpm (nice Mvmt)

          @ 24 kg x 2         1 min @ 6 rpm (one funny rep, the rest went up smoothly)

Work Sets:

Jerks @ 20 kg  x 2          5 min @ 8 rpm (m3 @ 5, m6 @ 7, m5 @ 9)  PR Density +2 reps, difficult, but I seem more comfortable with the weight.

                                       5 min @ 7 rpm (m5 @ 9rpm)  Overall Density PR

Jerks @ 28 kg                4 min @ 7 rpm (m4 @ 9 rpm)  PR Mvmt Quality, Reps?


Swings @ 28 kg             10/10 (lovely Mvmt)

Snatch @ 24 kg              3 min @ 12 rpm  18/17  PR Reps.

Deadlifts & Swings.

135#         x    5
205#         x    3
225           x    3
241           x    1
251       4  x    3   (80% of 1 RM)  PR Density.  Mvmt Quality Improving.

Swings (Two Hands)     @ 24 kg           10
                                     @ 28 kg           10
                                     @ 32 kg           10
                                     @ 44 kg           40 PR Reps.

Easy Day.

Press @ 20 kg                2 min @ 10 rpm

          @ 24 kg               6 min @ 8 rpm PR Reps & Time (one switch)

          @ 28 kg               3 min @ 8 rpm (one switch)


Jerks @ 32 kg               2 min @ 9 rpm  (9/9 PR Reps)

Swings @ 32 kg           40/40 PR Reps & Mvmt Quality.

Deadlift

135# x 3
205   x 3
241   x 3
275   x 1
295   x 1
300   x 1
320   x 1
330   x 1 (PR weight)
300   x 3 (PR density)

Bending Day.

Nothing Tested Well.  Bending Did... Here's Why:


10 Yellow Nails in 10 minutes
1 Blue Nail.
2 Grade 5 Bolts to 90 Degrees
1 Grade 8 Bolt to 20 Degrees
1 Kink in Red Nail to 8 Degrees.

Crush Needs Work.  Patience.

Why Don't I Listen.

Well, a PR, but kinda a fake one.  Did not test well, did it anyway.

OALC @ 16 kg                     54 min @ 5.5 pm (PR Time only)

Total Kg: 9504

Jerks.

Jerks @ 16 kg x 2           3 min @ 12 rpm (36 reps PR Density)
                                       3 min @ 10 rpm (33 reps)
                                       3 min @ 10 rpm

OALC @ 24 kg             12 min @ 5 rpm (min 11 & 12 @ 8 rpm)  3/3/2/2/1/1 several PR's including Density & 3 min per hand @ this weight.  

Swings @ 24 kg             65/65 PR Reps.

I love progress.

Total Kg : 9456

Test Test Test.

It Works.  Progress should only be measured against yesterday... not anyone else.

Jerks @ 16 kg x 2                      1 min @ 12 rpm
                                                  1 min @ 14 rpm (PR Density & Movmt Quality)

         @ 20 kg x 2                     1 min @ 12 rpm (PR Density & Mvmt Quality)

                                                  6 min @ 7 rpm (43 Reps ... PR Density)  focus on heel fixation, makes everything soooo much quicker and more solid.

Snatch @ 20 kg                         8 min @ 12 rpm 48/49 (PR Time & Reps)


PR Biathlon Score:  91 (+11 reps) 

LC Thumbs Forward.

Long Cycle @ 20 kg x2                       1 min @ 7 rpm x 5


                   @ 16 kg x 2                      10 min @ 6 rpm (PR Time & Reps)


Total Kg: 6640

Mild Afternoon.

KB Press @ 20 kg                2 min @ 8 rpm

                                             6 min @ 8 rpm (one switch)
                 @ 24 kg               4 min @ 8 rpm (one switch)

Swings @ 44 kg (TH)            50 (PR)
            @ 32 kg (OH)           30/30 (PR)

Total Kg: 6168

Testing Orange.

OALC   @ 20 kg                       6 min @ 7 rpm (1 switch)
              @ 24 kg                       4 min @ 6 rpm (1 switch)


              @ 28 kg                     12 min @ 5 rpm (minute switches ... PR Reps & Time)  56 reps

Total Kg : 5968

2010 The Year of Testing.

Swings @ 20 kg                       10/10
            @ 24 kg                       10/10
            @ 28 kg                       10/10

Snatch @ 20 kg                        7 min @ 12 rpm.  Lovely.  PR Time, Reps & Mvmt Quality.

Still Testing.

Pressing Day.  Why?  Because it tested well.

Press @ 24 kg     3/3 (l,r)

         @ 28 kg    1/3 (l,r)


           @ 28 kg   6 min @ 6 rpm, minute switches.  not bad... left still better than the right.

           @ 32 kg   2 min @ 6 rpm. pretty good.  PR Reps.

Swings @ 32kg       25/25  PR Reps & Mvmt Quality.