Prep work - Z, ASLR, Brettzel, Ankle and Hip mobilizations
MVO2 36:36 - 24 kg x 10 sets
(18 reps per 36 sec x 6 sets, 16 reps per 36 sec x 2 sets, 14 reps per 36 sec x 2 sets)
WOW what a difference between the 36:36 protocol and the 15:15 protocol!
Grip and heart were stressed in a very different way - now I have to admit that I don't have my copy of VWC (I lent it to a friend) so I didn't test for my pace etc... and I'm not sure you are supposed to start with the 24 kg but I thought it was tough anyway. Maybe Rif or someone else that has the book can clue me in to how this little venture into the 36:36 world stacks up.
The hip and ankle mobilizations I am working on are turning into great movement prep and I might post video or pics at some point.
Off to VA in the morning to get the DVD shoots done...