15 min, rehab drils 3xs per day
taped scar down and to the left--did not stay
past first couple of sets
Music: Hatebreed--Satisfaction is the Death of Desire
all done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work
1 spike 1.5 hours before
1 scoop hydro pro, creatine, BCAAs, 1 scoop Surge, 15 min before
Water during train
Post train 1 scoop hydro pro, BCAAS
meal 40 min later
I KB Swing (1 arm) low tension style, bone rhythm work
24 kg x 15/15 (L/R) HR max 124
24 x 14/14 (R/L) HR max 141
24 x 13/13 (L/R) HR max 150
24 x 15/15 HR max 161
II Sledge strike overhand on tire (8 lb sledge)
x 15/15 Hr max 140
x 15/15 HR max 144
x 15/15 HR 165
x 15/15 HR 171
III Open palm KB press
16 kg x 8/7 (L/R)
16 x 6/6 (L/R)
16 x 6 +1 (L only)
16 x 4 (L only)
--L much harder to do than right for some reason
Z nerve glide work inbetween sets seemed to help
Felt good,work capacity is up
Total time 30:40, avg HR 123 beat per min
resting HR standing 62
working HR 123-62= 61
A few minutes of Z, random KB work (bottoms up press, light)
Sun night breath hold before bed at 1:24
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