Sunday, June 14, 2015

6/14/15 Pavel Simple Baseline

Pavel's Simple KB workout from his book Simple and Sinister

Simple 
Warm Up
3 rounds not for time:
5 Prying Goblet Squats
5 SF Glute Bridges
5 KB Halos each direction

Workout
Not for time, for power and technique
5x10 Kbs
Then
5x1 TGU each arm

I used 35 as baseline today. Did whole thing in 28:33.
Avg hr 125, peak 163, cals 367, rec 40.

Then I did 50 single arm swings NFT w 35 in 2:34.

Then I did 2x1 ea arm tgu with 53

Them 1x1 ea arm tgu with 70

Body weight 190
Body fat 9%

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