7_19 Sat AM session Visual work and Fat Loss--Swings, sledge, press

Z Health
20 min, more linear work and NWU 2

Music: Slipknot


AM session
Surge 1 scoop
Hydro 1 scoop
6 gm BCAAS
5 gm creatine
3 gm Beta alanine
1 hour before my session

Visual, athletic work with client--side flow and hip turn with visual ball work

My session after we were done with him

All done circuit style I, then II, then III, and repeat
avg (not too aggressive) rest between exercises, high quality work

I KB Swing (1 arm) low tension style, bone rhythm work
28 kg x 15/15 (L/R)
28 x 15/15 (R/L)
28 x 15/15 (L/R)
28 x 15/15

II Sledge strike overhand on tire (8 lb sledge)
note--most of tire was on asphalt
x 15/15
x 15/15
x 15/15
x 15/15

III Open palm KB press
16 kg x5/5 for 4 sets

Felt good,work capacity is up considering I have not done with for a long time
Last session was 6_08
Total time 30:40, avg HR 123 beat per min
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html

Used a heavier KB this time (so more volume) and DESTROYED the time
Today
16:55 time
avg HR 148 bpm
12 min later was 108 avg

Slept almost 10 hours last night. Seems to be a high correlation to sleep duration and CRF!