8_3 Sun Circuit KB Swings, sledge, KB Presses

8_3 Sun Circuit KB Swings, sledge, KB Presses

Low CHO
Wt 207.5
Slept 10.5 hours, slept great

Low CHO day (felt a little tired)

Done outside, barefoot in grass
Z Health 20 min
Linear motions, lots of foot/ankle work, faster lower leg movements
SAID faster NWU2 in athletic ready

Pre circuit
20 g hydro, 3 g tyrosine, 1.5 g Beta Alanine, 1 g L carnitine, 1 spike)

Music--Strapping Young Lad--Live!
--awesome CD! Devon Townsend is the man!

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

New toy!! 16 lb sledge hammer!!
Wow, that is a big sledge--whoo ha.
Got nervous and moved my car well out of the way before I started

II Sledge strike overhand on tire (16 and 8 lb sledge)
note--most of tire was on asphalt
16 x 15/15
8x 15/15
8x 15/15
8x 15/15

III Open palm KB press
16 kg x6/6 for 4 sets

LAST time
16:10
Avg HR 150
15 sec later, 1 min avg standing 121 bpm
Volume at 11,097 lbs

TODAY
Time 14:38
Whoo ha--Heavier 1 round with sledge AND Lower HR
Avg HR 143
15 sec rest, 1 min avg 115
Volume at 11,337