7_27_08 Sun Strongman Circuit A

15 min Z Health

Warm up
KB Swings and snatches.
Practiced each event by itself to ensure good form and reminders on what to work on.

Strongman Circuit A

1 arm Swing 32 kg KB 10 reps R and L

Farmers walk, trap bar 225 lbs from the end of the neighbors driveway until the end of the second house down--line on the pavement, one way trip

Tire Flip 400 lb tire x 3 times

8 lb Sledge (overhead) on tire 15/15 for 30 reps

fastest time through

Mike N times
2:10 max HR 163, rest 7 minutes,
again 2:11 max HR 173, rest 12 min
2:38 (self timed) max HR 166
active recovery--cleaned garage, HR stayed above 100 the entire 45 minutes! Very humid out
HR of 173 is a new high for me. Need to work on a few sessions of spiking HR up. Should be able to hit the 190s again over time (although my resting HR is lower now, so that is good).

Finlay times
3:28 (tire flips were hard--sunburnt chest--youch!
2:25 (no tire flips)
felt destroyed then--gait was bad--DISTRESS session for sure. Grip was fried.
Had to borrow clothes since the others were soaked with sweat all the way through
complimentary Surge post training shake

Good times! CRF for me felt pretty good considering this was the first time through a medley this year. Need to work on tire flips and upping the weight on farmer walks--225 total is way too light.

Sun night breath hold 1:13