Training update

I know my updates have been hit and miss here and I apologize for that, but training is still going well.

Main changes
--need to bring up squat
---more exercise (body willing of course)
--more calories

Did a short CRF sess today since it was beautiful outside. Repeated my circuit training from last year just to see where I am at

Last Nov PR was

10_15_CRF circuit_KB swing_sledge_KB open palm press

CRF Circuit
Last done on 9_24

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)
40 kg x 15/15 (R/L)
40 kg x 15/15 (L/R)
40 kg x 15/15 (R/L)


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


PAST PR
9/24/08
Time 12:54
Avg HR 153??
15 sec rest/ 1 min avg 1:07--recovered much quicker
Overall was difficult, but not horrible
RPE 8

Today
Avg HR 146
time 13:58
15 sec rest/ 1 min avg 116
Hard, but manageable, movement same at the end
RPE 8

Been trying to figure out what transfers the best for my CRF work. So far it seems like some intervals with KB snatches and sledge work seem best.