Friday - Apr. 13

Spin Bike
 - 45 minutes
 - aveHR 130
 - maxHR 146

Double KB Clean + Jerk
 - 30 sec. Work/Rest interval

Warm-up
 - 2 sets each @ 6 rpm
 - 12, 16, 20kg

Main Set
 - 10 sets @ 6 rpm
 - 24kg
 - smoother and more relaxed than I anticipated.  Very happy.