12_23_AM bike, Squat and CRF circuit

AM bike
6 gm BCAAs and water
35 min avg HR 126
done at 8am

Time in at 7pm
Z Health 20 min
Squats
135 x 5
135 x 6
135 x 7, speed was up
tested well again at +3"

CRF circuit

30 min of Z Health (done before session)


Tested
1 arm KB swing
Front squat with 1 KB
Ring rows
--all were good, but not great (slightly better)

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

Last time
Avg HR 142 (max was 162bpm)
15 sec rest 1 min avg 125
RPE 9--felt brutal
time 16:24 lost 25 seconds! Bugger
I need more sleep, and sleep seems to affect my CRF so we will see how that goes. The KB squats just felt brutal.

Music Hatebreed "Perseverance"
Garage temp 34F