Longer Long Cycle.

LC @ 16 kg x 2                4 min @ 4-5 rpm x 5  PR Density.

OALC @ 20 kg                12 min @ 5 rpm

Swings @ 44 kg                35 (two handed)  PR Reps.

Swings @ 32 kg                10/10 x 5


Total Kg: 12900 PR Volume.

Yellow Jerks Ha Ha

Jerks @ 16 kg x 2               3 min @ 8 rpm x 6
                                           3 min @ 10 rpm (m2 @ 9)


PR Volume & Density.

Total Kg: 5536.

Cleaning.

Cleans @ 20 kg x 2                             3 min @ 8 rpm x 2  ... thumbs forward, rotating
           @ 16 kg x 2                             5 min @ 10 rpm ... rotating.


Jerks @ 28 kg                                    4 min @ 6r,8l rpm x 2 (felt heavy)

@ 16 kg x 2                                       10 min @ 5 - 7 rpm (min 10 @ 10)  approx 74 reps.  PR Reps.

Snatch @ 20 kg                                    4 min @ 12 rpm  24/24

Total Kg: 8416

LC Continued

LC @ 16 kg x 2                    3 min @ 4-6 rpm x 8 focus on relaxing and mvmt quality

OALC @ 20 kg                    21 min @ 5-7 rpm, switch every 3 min.


Total Kg:   12720

Purple LC.

Building up slowly seems appropriate.

LC @ 20 kg x 2              1 min @ 5-6 rpm x 11

rack is really improving with flexibility.

Total Kg:  4840

LC.

LC   @ 16 kg x 2           2 min @ 5-6 rpm x 9 (2 min rest in between... rack is improving)

Swings @ 44 kg             5/5  8/8  10/10


Total Kg:  5192

Note to Self

Alternating Training Works Very Well For Me (also known as... don't stress grip two days in a row)

LC @ 16 kg x 2       1 min @ 6 rpm x 10 (1 min rest between... thumbs forward)