10_15_CRF circuit_KB swing_sledge_KB open palm press

Goal achieved!!! Made it through using the 40 kg KB (sparky), 16 lb
sledge and 16kg for all 4 rounds in less than 15 min (closer to 13 min
actually!)

very first time through was on
http://miketnelsontraining.blogspot.com/2008/06/6808-sunday-crf-sess-sledge-kb-press-kb.html
and used 24 kg KB, 8 lb sledge hammer and 16 kg KB
for open palm presses
total time then was around 30 minutes!!


CRF Circuit
Last done on 9_24

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)
40 kg x 15/15 (R/L)
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)


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 on 9/24
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
10 min avg ?
Overall was difficult, but not horrible
RPE 8

TODAY
Time 13:14
Avg HR 152
15 sec rest/ 1 min avg 112
Pretty difficult, but manageable, movement same at the end
RPE 9