I've been working with doubles lately and seeing great progress. I always say simplicity and consistency are the keys to success.
10 Min. OALC @ 24kg and 8rpm
This was a great Christmas Eve practice that stimulating the strength hormones and tested my strength endurance. It felt really good and I'm glad these longer sets are getting common place for my conditioning.
5 Min. Long Cycle @ 2 20kg and 6rpm
5 Min. Jerks @ 2 20kg and 8rpm
30x Pullups (just for kicks)
100x JS @ 45#
20 Min. Run @ 7-9mph