Wednesday, November 11, 2009

Medium day

6AM Intu-flow

3:30PM:
Magnificent Mobility warmup
16kg OAJ 10min 6RPM 1min L/R
Double swipes: 3 min 20/10s work/rest.  Had to stop due to some weird right forearm pain.  Maybe cramp?  Cleared up as soon as I stopped.
SLDL 16kg  10/10
spinal rocks 5x1min each
Kettlebell Foundation  yoga routine.

Since the jerks aren't getting my heart rate up, I decided to move them to the strength day.  Will do TRX and swings on the "high" day.
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2 comments:

  1. UnknownNovember 12, 2009 at 7:14 AM

    derek,
    check out this from my buddy dave randolph, RKCII, AKC, CKT, CST on Clubbells basics. Particularly the grip protion. http://www.iron-body.com/index.php/CST/Clubbell-Basics.html

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  2. derekNovember 12, 2009 at 8:52 AM

    thanks for the link todd.

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