Yellow Biathlon Training.

Increasing Numbers Effort

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

         @ 16 kg x 2                 6 min @ 12 rpm (m5 @ 7, m6 @ 10, m7 @ 5) 70 Reps (PR Density)

struggling.  maybe take it down a notch

Snatch @ 8 kg                     16 min @ 16 rpm with gloves.  approx 130/130 (PR Reps & Time)

Strong Biathlon.

Jerks @ 24 kg                     24/25 (PR Density)
Cleans                                  24/24 (2min/1.5min) (PR Density)

Jerks @ 28 kg                    24/24 (Good Movement)
Cleans                                16/0 (Grip Problems)

ABORT! ABORT!

Testing Well.

Jerks @ 20 kg x 2             1 min @ 10 rpm  x 10 (minute rest between.  m8-10 @ 8rpm)
                                          PR Reps (94) PR Density PR Jerk Quality.

Really Bad Snatch.

Later that night....

redemption set ...

Snatch @ 20 kg                 6 min @ 12 rpm (m6 @ 15 rpm)  (NEED MORE SNATCH!)

Jerks

Jerks @ 16 kg  2                          1 min @ 16 rpm x 11 w/ minute rests. (m8-11 @ 12 rpm) (PR Density & Mvmt) =160 reps in 20 minutes.

Sumo DL (close grip)

135#    1 x 5
205      6  x 5 (PR Density)

Tired.

OALC @ 20 kg              6/6


            @ 28 kg             12 min @ 5 rpm (PR Time & Reps) (steady good lockouts)

called on account of exhaustion.  still a decent PR, probably could've eeked out another 2 min.

Strong Cycle.

Strong Long Cycle   @ 20 kg                       22/23 (PR Reps, Density)
                               @ 28 kg                       17/18
                              @ 32 kg                        16/9 (5 minutes PR Time w/ 32 kg)
                                                                     8/5 (crap... low energy)

Presses & First Ever Sumo.

Press @ 20 kg                             2 min. 16/15 PR Reps
          @ 24 kg                           10 min @ 8 rpm (m7-10 @ 10 rpm ... minute switches) (PR Reps)

         @ 28 kg                             2 min @ 10 rpm (PR Density)

Sumo Deadlifts

135#              1 x 5
205                2 x 5
225                1 x 3  
241                3 x 3 (Good Baseline PR)

OAJ.

OAJ @ 24 kg              14/15 (PR Density)
       
Strong Biathlon    

Jerks  @ 28 kg               12/12 (PR Density)
Cleans @ 28 kg              13/15 (PR Density)

Jerks @ 32 kg                12/12 (PR Density)
Cleans                            13/16 (PR Reps, Density & Mvmt Quality)

Jerks @ 36 kg                5/5 (PR Weight)
Cleans                           12/12 (PR Weight)

Swings @ 20 kg            120/120 (PR Reps & Mvmt Quality)

Volume = 9857 kg

StrongSport Training.

OALC  @ 20 kg               12/11 (PR Density)

Strong LC @ 28 kg          19/18  (PR Reps)
                @ 32 kg           16/12 (PR Reps)
                 @ 34 kg          9/9 (PR Heaviest OAJ, OAC)

Jerks @ 20 kg x 2           1 min @ 13 rpm (PR Density)
         @ 24 kg x 2           3 min @ 5 rpm (PR Reps.  Mvmt Coming Along)
                                       1 min @ 8 rpm (PR Density)

OALC @ 20 kg            2 min @ 11 rpm (PR Density)

Strong LC @ 28 kg      16/17 (PR Reps)

                 @ 32 kg       13/11 (PR Reps) (SLC Kicks Ass! Mine!)

Swings @ 44 kg            16/16 (PR Reps)
                                     20/20 (PR Reps)

Early Afternoon

OALC        @ 20 kg                   2 min @ 10 rpm (PR Density)

Strong LC   @ 28 kg                  16/16 (PR)
                   @ 32 kg                    6/6 (not bad... out of gas)
                                                    8/8 (4 min.... PR Time & Reps)

Jerks.

Jerks @ 16 kg x 2                     1 min @ 10 rpm (slow groove)
                                                 1 min @ 19 rpm (PR Density)

       @ 20 kg x 2                      13 min @ 4 rpm (m13 @ 9 rpm = 57) (PR Reps & Time)


Strong LC  @ 28 kg                 10/10  (not bad... get a groove, don't need to rest too much in rack)
                                                12/13

Progress.

OALC @ 16 kg                 2 min @ 8 rpm

            @ 20 kg                40 min @ 6 rpm - 8 (232 reps ... PR Time & Reps)

Yellow Snatch.

Swings @ 28 kg          10/10

Snatch @ 16 kg          20 min @ 13 rpm (260 Reps, PR) (2 minute switches)

Jerks @ 24 kg           12 min @ 6 rpm +10 reps (PR Time & Mvmt Quality)

Press Day.

Press @ 16 kg         1 min  ... 17/14 (PR Density)
         @ 20 kg         1 min  ... 14/12 (PR Density)
         @ 24 kg         2 min .... 12/10 (PR Density)

        @ 28 kg          10 min @ 6 rpm (PR Reps) 32/32 ... minute switches.

Swings @ 32 kg      42/42 (PR Reps)

3:30 p.m.

Jerks @ 16 kg  x 2                  1 min @ 18 rpm (PR Density)
                                               2 min @ 14 rpm (PR Density)


         @ 20 kg x 2                12 min @ 4 rpm (m12 @ 10 rpm, 54 Reps)  PR Time, Reps, Rack Quality.

Swings @ 24 kg                  70/70  PR Reps.

Windy Evening.

OALC @ 16 kg     4 min @ 8 rpm (Thumbs Forward Cleaning)

           @ 20 kg      20 min @ 6 rpm + 20 reps (PR Density, Intensity, Reps for Time)

Jerks @ 24 kg        2 min @ 10 rpm (good, but short distance)

Test.

Jerks @ 16 kg x 2                   3 min @ 12 rpm (min 1 @ 14 rpm) (PR Density)

OALC @ 20 kg                      2 min @ 10 rpm (PR Density)

            @ 24 kg                      20 min @ 6 rpm (m1-4 @ 8 m5,6 @ 7, m19,20 @ 7 rpm) PR Density, Mvmt Quality

Continue.

OALC @ 16 kg           2 min @ 10 rpm (PR Density)

            @ 20 kg           2 min @ 10 rpm ( PR Density)

            @ 24 kg           2 min @ 8 rpm (PR Density)

            @ 20 kg           20 min @ 6 rpm +11 Reps + 4 min lockout holds.  (PR Density)

Jerks & Snatch

Jerks @ 16 kg x 2           1 min @ 15 rpm (PR Density)
          @ 16 kg x 2          1 min @ 18 rpm (PR Density)

        @ 20 kg x 2           1 min @ 12 rpm (PR Density)
        @ 24 kg x 2           1 min @ 8 rpm


      @ 20 kg x 2            7 min @ 8 rpm (m5,m6 @ 6 rpm, m7 @ 9) = 53 PR Reps.

Swings @ 28 kg            10/10

Snatch @ 20 kg            8 min @ 12 rpm (m3,4,8 @ 13 rpm)  50/49 PR Reps.

PR Biathlon Score 102 +11 reps

Jerks @ 28 kg          2 min @ 9 rpm