Jess Burchill
Level 4 Valued Member
I moved this from another forum to separate out the discussion of breath-related things.
Steve Freides
Your Friendly Moderator
I performed week 1, days 3 & 4 on the same day this week, due to taking part in an athletic event this week. Something interesting happened as the session progressed. The session consisted of:
Day 4
The differences in HR between the two blocks of swings seems quite significant. Not sure how that worked out the way it did. I suppose I felt more in the groove by the second block, although the RPE was about the same.
The breathing exercises I performed after the first block may have contributed to the lower HR. They consisted of 5 slow, deep, circular breaths (use same amount of time inhaling as exhaling), followed by 30 quick "wolf breaths", which consist of short, rapid breathing off the top of your filled lungs by rapidly contracting and relaxing the diaphragm. At the end of the 30th breath, you exhale completely and hold it, scanning your body. When you feel the need to inhale, inhale and hold, while continuing to scan. At the end, you can start the cycle over or return to breathing normally.
I have been experimenting with this technique for a few months and have found it to be a very efficient way for getting centered, focused, and energized.
Steve Freides
Your Friendly Moderator
I performed week 1, days 3 & 4 on the same day this week, due to taking part in an athletic event this week. Something interesting happened as the session progressed. The session consisted of:
- 3x5 Dbl 24k Front Squats
- 5x1/1 24k Bent Press
- Day 3: 10x5 One-hand swings
- Deep Breathing Exercises for 3 minutes
- 3x5 24k Dbl MP
- Day 4: 20x5 One-hand swings
- 3x1/1 KB Armbars with 35lb KB
- HR
- set 3 143bpm
- set 6 144bpm
- set 10 142bpm
- RPE - 2-3
- Notes: Felt fine. I switched how I was gripping the two bells and really concentrated on tension at the top. Also, gripping the handles harder felt like it improved the movement.
- Recovery: fast and loose, jogging in place
Day 4
- HR
- set 7 - 76bpm
- set 13 - 81bpm
- set 20 - 102bpm
- RPE - 3
- Notes: Felt good. Grip started getting a little taxed, but held up fine.
The differences in HR between the two blocks of swings seems quite significant. Not sure how that worked out the way it did. I suppose I felt more in the groove by the second block, although the RPE was about the same.
The breathing exercises I performed after the first block may have contributed to the lower HR. They consisted of 5 slow, deep, circular breaths (use same amount of time inhaling as exhaling), followed by 30 quick "wolf breaths", which consist of short, rapid breathing off the top of your filled lungs by rapidly contracting and relaxing the diaphragm. At the end of the 30th breath, you exhale completely and hold it, scanning your body. When you feel the need to inhale, inhale and hold, while continuing to scan. At the end, you can start the cycle over or return to breathing normally.
I have been experimenting with this technique for a few months and have found it to be a very efficient way for getting centered, focused, and energized.