9_24_CRF Circuit_Swings, Sledge_KB open press

CRF Circuit
Last done on 8_31

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 on 8_31
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

TODAY time
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
Jodie was there and counted all reps, so that helped