11_19 Wed CRF day--KB circuit

Low cal/low CHO day (to try to keep fat a bit in check)
4 TBSP Udos Oil (normally 2-3 TBSP)
10 caps proteolytics 1 x
before lifting green tea fast brew, 1 TBSP tyrosine, 6 g BCAAs only

25 min of Z Health
worked on squat position (bottom), 6 pos ankle work, head/rot--cranial/cervical work

Scar taped at 5pm unitl 8pm,

straight bar curl, conc movement with eyes down, movement better
45 x 10
65 x10
85 x 6
85 x6

Chin ups (staying light and easy)
BW x 3, X 3, X2, X 3 (w eyes down on concentric)

Wide angle lunges
BW x 4/4 stick and hold
played with various angles x6/6 x 4/4 x 5/5

CRF circuit time!

Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were great

Circuit style, do each one and then repeat
4 EE!!! Allow more rest between sets if needed or pause during set to keep perfect form

I) 1 arm swing
24 x 15/15 for 4 sets

2) KB Front squat with push press
16 kg x 10/10 (L and R arm) for 4 sets
**rest position if needed is at lock out
Used eye position also
note--these seemed brutal this week for some reason

3) Ring rows (feet up on a bench, palms down)
BW x 10 for 4 sets

LAST time
Avg HR 141bpm
Total time18:48
RPE about 7 (out of 10)
15 sec rest, 1 min avg 126 bpm

TODAY
Avg HR 136 (max was 158 bpm)
15 sec rest 1 min avg 115 (HRR good)
RPE 9--felt much harder
Total time for circuit 18:05 cut about :40 off

low back and abs feel "tired"