12_17_CRF Circuit

30 min of Z Health
green tea and tyrosine and BCAAs only before sess

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
28 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

3) Ring rows (feet up on a bench, palms neutral)

BW x 10 for 4 sets


Last time
Avg HR 133 (max was 162bpm)
15 sec rest 1 min avg ??
RPE 7--felt good (but CRF was worked for sure)
time 15:17

today
Avg HR 139 (max was 162bpm)
15 sec rest 1 min avg 124
RPE 9--felt brutal
time 15:59