I bought a heart rate monitor today to test my various training methods. I did the double swings, snatches, cleans and presses, front squats and TGU's, fast.
Then I did 13 minutes on the ropes 30/30 protocol.
Warm ups/ cooldowns were Z-NWU, clubs and gada stick.
Heart rate got up to 148 bpm after the fast five TGU's. After the ropes it was 158 bpm, I really had to push it to get it that high. That's 90% of my max.

30/30 protocol- work / rest ratio. Simply swings today. Two hands, Darcs, one hand.
After swings I did overhead walks three times on each arm.
Warm- up and cool down was squats and push-ups.

Battling Ropes meets double outside the legs swings meets combat conditioning.

30/30 protocol work to rest ratio.

Big circuit of waving the ropes, double swings wit the 16 k's, hindu push -ups, hindu squats. One of these exercises for 30 seconds followed by 30 seconds of rest, then onto the next exercise.

Now that's cardio I can do. I just have a hard time doing one thing only like swings so I what I consider "cardio" exercises and hook 'em together in a circuit. The best of both three worlds. Ropes, kettlebells and bodyweight exercises.

I did 2 minutes of snatches with the 16k from minutes 18 to 20 switching hands every 30 seconds. That was pretty easy.

Then after a minute of rest I did overhead walks 30/30 for two cycles with each hand for the shoulder girdle. Also did 7 bench pistols left leg and 15 right leg for knee stability/mobility.

Beats running on a treadmill for "45 minutes". Gross!!!

Had a great session of western boxing training with my martial artist Guru Carl. Alot of what he showed me transfers to how we do the peg board drill in Z-Health. An uppercut involves the arms, torso, hips,legs and even the calves for the umph to lift you unfortunate oppent off the ground with a knockout punch ala Mike Tyson.
The fundamentals are what make you great. Tyson had a three punch combo that ruled the boxing world, for a time. He was a master of the basics.

I've been sprinting on flat land this week. Big difference in having little or no knee pain. I changed it up after reading an article about the best way to increase sprinting speed. Let's just say, Pavel is all over it with his Power to the People book.

Military presses- 24k x 3 x 5 sets. Hour break. Bent presses- 24k x 2 x 3 sets.
Here's what else is planned for today. Kettlebell juggling and running the hills.