Okay the intent to train after work this morning failed. You could call it a delayed plan now. After some horrible insufficient sleep and a failed effort to get more I decided to go for the workout and suck it up for the next 24 hours.
3 minutes swings L/R 16kg
1 minute rest
3 minutes cleans L/R 16kg 20 reps per min
1 minute rest
3 minutes presses 12kg, minute 1 fast 20+ rpm, minute 2 fast then steady pace 20 rpm, minute 3 rest overhead 6 rpm.
1 minute rest
3 minutes snatch each arm 16kg 12-14 rpm (I had some difficulty resting up on the left so it increased the rpms)
Now I embark on what will be an 18 hour plus work night into day on the bike dealing with drunk assholes.
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