More Long Cycle.

LC @ 16 kg x 2               3 min (28 reps) (PR Reps)
       @ 20 kg x 2              6 min @ 3 rpm.
                                        3 min @ 4 rpm (no alternating rack.  good movement)
now I know it is really all mental.  I could have gone the 10 minutes.  just did not want to endure the discomfort.