012309 & 012609

012309:


6 Min. Long Cycle @ 2 20kg and 6-8rpm
The first and sixth minute I performed 8rpm and the middle 4 minutes was at 6rpm.  Total was 40 reps.

Then:
4 Min. Double Cleans @ 2 24kg and 6rpm

Then:
20 Min. Run

Before and during this workout I felt very strong and good.  After this workout I caught a slight bug that drained my energy so I took the next two days off- which is NOT something I normally do.

012609:
6 Min. Long Cycle @ 2 20kg and 6-8rpm
The first and sixth minute I performed 8rpm and the middle 4 minutes was at 6rpm.  Total was 40 reps.

Then:
6 Min. One Arm Jerks @ 20kg and 20rpm
Ok so this kicked my butt, but afterward I was very proud of myself that I was able to continue at this pace despite not feeling 100% yet and something telling me to stop.  That is NOT something I do.  So I didn't!!!