Monday - June 11

Double KB Clean + Jerk
 - 30sec. Work/Rest
 - 12kg, 16kg, 20kg x 2 sets @ 6 rpm

Main Set
 - 24kg @ 6 rpm x 8 sets

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

After Work....

Road Bike
 - 19.48 miles
 - 1:09:57
 - 16.7 aveMPH
 - 1010 ft. of elevation
 - aveHR 118
 - maxHR 159 (again the spike was within the first 20 seconds and then nothing else above 147 today)