8_31Sun CRF KB Swing, Sledge, KB Press

Low cal/ low CHO day
AM wt 204
Slept 10 hours

Pre lift--Barr mix, 1 yohimbine, wyoolong tea
81 F and humid outside
Music Slipknot

General lifting
KB Press
16 x 6/6
24 k x 3/4 R/L
24 x 3/3

Sumo DLs (light)
135 x5
185 x 3
185 x 3 wide stance
185 x 3 wide stance

CRF Circuit
done circuit style I, then II, then III, and repeat

I KB Swing (1 arm) low tension style, bone rhythm work
40 kg x 15/15 (L/R)
32x 15/15 (R/L)
32 x 15/15 (L/R)
32 x 15/15


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

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


LAST time
Time 14:37
Avg HR 159
RPE at end---9.5--brutal, DISTRESS sess
15sr/ 1 min avg 129
Note--same vol next time.
Vol --oops, was calculating vol wrong as sled is in pounds,
Corrected now to 5527 kg

TODAY time
Time 14:36 (beat by 1 sec)
Avg HR 154(resting was 72 bpm)
15 sec rest/ 1 min avg 126 bpm
10 min avg 126

RPE at end 9--felt brutal again
Time for a new circuit
Vol--same 5527 kg