7_30 Wed KB Swings, sledge, KB Press circuit outside

Done outside, barefoot in grass

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, green tea

Z Health
25 minutes

Focus on faster linear movements
Combo torso rotation work with linear arm movements
SAID faster NWU2 in athletic ready

All done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
32 kg x 15/15 (L/R)
32 x 15/15 (R/L)
32 x 15/15 (L/R)
32 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 x6/6 for 4 sets

LAST time
16:55 time
avg HR 148 bpm
12 min later was 108 avg
Volume the same was 10,041 lbs (28kg KB)

TODAY--less time and heavier KB!
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm

Volume at 11,097 lbs