12_4_CRF day

Got in 3 sessions today! Whoo ha.

Stopped by to see Brad "No Relation" Nelson at Kinetic Edge for some Z Health level 4 hands on work and to review my exercises.

Hands on worked helped my thoracic quite a bit. Whoo ha.
Reviewed
KB 1 arm Swing (low tension)
KB Snatch (need to work on relaxing my opposite hand more)
KB TGU (looked good, head nice and neutral)
DL--great tip from Frankie Faries.

Move into a slight Z Lateral Tilt with both feet, and hold that position (so weighting the outside part of the foot) and then replant the big toe. Feels amazingly stable all the way up to my hip without adding tons of extra tension. Stayed light on the weights, but felt good and speed picked up.

KB press--good, Left side a bit weaker.

Overall looked pretty good. Thanks again to Brad!!

AM Session
Done at work,
30 min of Z Health
6 pos ankle work, high speed upper body Z
More trunk rotation work

Stayed a little light and not much tension since did Z work in AM

DB Bench (Alt, while holding at lock out)
45 x 11/11
55 x11/11
65 x 8/8
70 x 6/6
pushups with 1 arm on med ball BW x 5/5

DB 1 arm row
50 x 15/15
55 x 15/15
65 x 12/12
Cybex CSR 130 x 17 fast

DB Hammer curls (rt lunge, int rot lower leg)
35 x 7/7
40 x 6/6
standing 40 x 6/6

BW Squats
BW x 20, did not test well for second set

90/90 lunges (slt holding on to reduce balance, done on ball of foot)
Bw X 6/6 and X 6/6

PM sess

I know, this is normally a Bench/DL night but my lifting partner could not make it so we pushed it to Friday and I opted to do my missed CRF session from last night

30 min of Z Health

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

3) Ring rows (feet up on a bench, palms down)
note, took the 3 boards out in front of the bench for first 3 sets and lowered the rings aobut 2-3 inches from last time.

BW x 10 for 4 sets


Last time
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

today
Avg HR 133 (max was 162bpm)
15 sec rest 1 min avg ??
RPE 7--felt good (but CRF was worked for sure)
Total time for circuit 15:17 cut almost 3 MINUTES off
What the heck? Only difference was the Earth Pulse unti and some Z work this AM. I did the same circuit 2 times before and I am familiar with the exercises. Avg HR was less too! Wow.