Video of American Sprinter Tyson Gay running a 19.68 in the 200 meters.
It's amazing how your body adapts to loads. For the last 4 to 5 weeks I have been using lighter loads (less than the 24kg) for almost all movements. Well today I pulled out the 40kg, 32kg and 28kgs and they felt great, but really heavy. I tend fry out my CNS if I lift more than two weeks heavy. Perhaps 2 weeks of heavy followed by 2 weeks of lighter/speed work is the key.
A-1 Weighted Pull Ups
40kg - missed (a couple of inches away. This is a bummer because at the June RKC I got this weight, no problem)
32kg - 1o sets x 1 = 10 reps
B-1 Double KB Clean and Press
28kg's - 2,2,2,2,2 = 10 reps
C-1 Front Squat w/24kg KB
5 sets x 10 reps = 50 reps
A-1 Double KB Press w/24kgs
B-1 Front Lunges w/ 16kgs
4 sets x 6/6
C-1 My version of the Kenneth Jay Snatch workout
32kg, 24kg, 16kg R / L / R, L / R / L for 15 second intervals x 3 reps
That smoked me big time. Need to start adding this in every week.