Short One...

Long Cycle C+J's
24kg/ 7 minutes @ 8 RPM
29kg/ 3 minutes @ 8 RPM x 2

Short Cycle Jerks
29kg/ 2 minutes @ 8 RPM x 2

= 8088 pounds

That's it. I didn't eat a lot today and didn't get much sleep last night, so I backed off and took it relatively easy today. As an athlete, you've got to know when it's time to take it down a notch. If you are extremely tired or fatigued, there is no problem with reducing the volume of your workout, or even taking a day off. doing this makes for a good athlete who knows his body. Don't get that "all or nothing" mentality and run yourself into the ground. Doing so will FORCE you to take time off due to sickness, injury, or over-training.