8_7 CRF Circuit KB Swings, Sledge, KB Press

sletp 7.5 hours last night
Z Health outside
20 minutes

Music Anthrax
barefoot in grass
10g pro, 3 g BCAAs, 1.5 g Beta Alanine, 700 mg L Carnitine --Pre and Post

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

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
--grabbed 28 kg by mistake! duh

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

LAST TIME
Time 14:38
Avg HR 143
15 sec rest, 1 min avg 115


TODAY
Time 14:16
Avg HR 153
15 sec rest, then 1min avg 113 bpm
10 min later avg 113 bpm