Monday - May 14

KB LongCycle
 - warm-up - 2 minutes @ 12, 16, 20kg x 8 rpm

Main Set
 - 24kg @ 8 rpm
 - 3 minutes

Rest 6 minutes

KB Double Clean+Jerk
 - 30 sec. Work/Rest x 4 sets
 - 28kg @ 6 rpm
 - popped a rib out and had to stop.  got loose on the drop to rack position.

Client......

KB Snatch warm-up
 - 2 minutes @ 20kg @ 12 rpm

KB Snatch set
 - 10 minutes, switch arms every minute
 - 16kg @ 20 rpm

Clients....

Road Bike - half in the rain
 - 19.51 miles
 - 59:35
 - 19.6 aveMPH
 - 1110 ft. of elevation
 - aveHR 151
 - maxHR 171
 - first ride of the year with clip-on aerobars added.  They definitely make a difference.