Max V02 w/16kg 60 sets

Wednesday
6:30am KB




Warm up

misc swing, snatch w/12kg & 16 kg 4 min (10 of each, 30 snatch points)

Work sets w/16kg

7 snatch R, 15 sec
15 sec rest,
7 snatch L, 15 sec
15 sec rest
x 60

Total 30 min., 420 snatches (840 snatch points)

I finished my workout with 1 set of 5/5 clean press w/16kg and, 2 min sets of swing, clean, presses w/12kg x 4 for an additional 15 min.

Total workout 49 min.

I made a batch of Chipotle Cauliflower Soup after my workout and now I'm off for my walk.....

Life is good.

Week 2 Max V02 52 sets x 7 w/16kg

Today was the second week of my new structured KB workout schedule. I start out on Monday with the first of 2 Max V02 workouts. I'm doing two Max V02 workouts, instead of one, to double the workload and increase the cardio vascular and muscular endurance capacity. This training is leading up to use the 'boost' protocol to peak for testing the USSST (16kg snatch for 10 min.) This is a 12 week cycle.

3 one week cycles done twice, (6 weeks) then 4 weeks of the boost protocol, 1 rest week, then the test week or weeks.

1st week, two, 12kg, 8 rep/15 sec intervals (50-60 sets)
2nd week, two 16kg, 7 rep/15 sec intervals (50 - 60 sets)
3rd week, two 12kg 19-20 rep, 36 sec intervals (31-35 sets)
4th week, two 12kg, 8 rep/15 sec intervals (60 - 80 sets)
5th week, two 16kg, 7 rep/15 sec intervals (60 -80 sets)
6th week, two 12kg, 19-20 rep / 36 sec intervals (up to 40 sets or more)
7th & 8th week, Max V02 Boost Protocol, details given at that time.

Here is video of today Max V02 w/16kg (as usual I lost count and ended up doing 2 extra sets for a total of 52 sets)




7:45 am KB
9:30am 1 hour 10 min walk

Warm up
misc swings and snatches w/12kg & 16kg, 4 minutes total

Work sets w/16kg

8 snatch R, 15 sec work, 15 sec rest
8 snatch L, 15 sec work, 15 sec rest
x 52 sets = 26 min.

Speed swings w/12kg

1 swing, 1 transfer ( 2 reps per) x 88, ( 44 reps per min) x 4 min. work
1 min rest x 5 sets = 20 min. / 880 swings
1 swing, 1 transfer (2 reps per) x 60 ( 40 reps per min) x 3 min. work 120 reps

23 min. total swing time
1000 swings w/12kg

53 minute total KB workout


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Here's my new KB workout schedule;

Monday
Max V02
speed swings

Wenesday
Max V02
clean, presses

Friday and/or Saturday
heavy 2 hand swings

A Moment of Defeat, a Life of Victory

A feeling of defeat is not the same as being defeated. A feeling of defeat can last for only a moment, being defeated can last a lifetime.

A feeling of weakness is not the same as being weak. A feeling of weakness can last for only a moment, being weak can last a lifetime.

I have moments of defeat, I have moments of weakness.

I have a life filled with victories, sometimes victories come from defeat. I have a life filled with strength, sometimes strength comes from weakness.

One arm swings with the 24 kg.PR

My battery on my camera ran short, but caught this much of work set rotation #1.



Friday 6:30am KB
Heavy swings

Warm up w/16kg

40 2 hand swings, 1 min. work, 1 min rest x 5 sets = 10 min.

Work set rotation #1, 8 min.

20/20 one hand swings w/16kg, 1 min work,
1 min rest
40 2 hand swings w/16kg, 1 min work,
1 min rest
10/10 one hand swings w/20kg, 30 sec. work, (video starts here)
30 sec rest
20 2 hand swings w/20 kg, 30 sec work,
30 sec rest
10/10 one hand swings w/24kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 28 min. total

Work set rotation #2, 4 min.

40 2 hand swings w/16kg, 1 min work,
1 min rest
20 2 hand swings w/20kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 16 min.

Total workout 54 min.

Friday or Saturday will be a regular scheduled heavy 2 hand swing workout. Last week I started a new structured training schedule including 2, Max V02 snatch workouts, on Mondays and Wednesdays. Details to be posted soon

The Calm, before the Storm

Since getting back from the Level ll Cert, in St. Paul, a couple of weeks ago I decided to give my training some structure, inspired by the new Max V02 'boost' protocol...but first a small break. Because I had been swinging with mostly the 16kg, and up, for weeks, I was having some upper back soreness that I kept irritating by these heavy workloads.

I still have to enter my snatch points from the training I did while in St. Paul, but first here's how my 1st week back home looked like....

Monday 6/30
9:30am KB 2 hand swings, uphill and downhill ladders w/12kg, 16kg, 20kg
48 min. total workout

Tuesday 7/1
11:30am 1 hour walk
no KB (well kind of...lol...does 600 2 hand swings w/12kg, count?)

Wednesday 7/2
no KB, no workouts

Thursday 7/3
7:15am Bikram yoga
11:30am 50 min. walk
no KB

Friday 7/4
7:15am Bikram yoga
no KB

Saturday 7/5
7:30am KB (finally!)
heavy 2 hand swings w/12kg, 16kg, 20 kg
66 min. total workout

Sunday 7/6
8:00am Bikram yoga (with my yoga buddy, lol)
no KB

Monday 7/7
beginning of my new Max Vo2 training......

Who Do You Hang Out With?

I recently read (on tape, lol) Dr Andrew Weils "Eating Well For Optimum Health" (loaned to me by Gayle Hunter), and Dr Weil mentions often, and suggests something that I've believed for a while, which is, if you want to live a certain kind of lifestyle, hang out with people that live that lifestyle.


For instance, since the book is about eating and nutrition, Dr. Weil talks about cooking and preparing your own foods at home, something I've avocated since practicing this habit myself for over three years, and if it's something that you're not good at, or you don't know how to do, then hang out with friends that do cook and prepare food at home...learn from them. I'm always inviting myself over to friends homes to show them how to cook and prepare their own meals, and obviously I have a blog about just this subject, 'Food and Thought'.

Another subject Dr Weil mentions in this book is the study of cultures that have a larger than 'normal' population of '100 year olds', and how these people have lived to this age by eating certain diets, staying healthy, physically active, and being a respected and an imporant part of their extended families. How many times do we meet a person in their 70's and 80's that can run circles around other people their own age? What do these people do differently? Hang out with them and see, ask them questions about how they young...learn what they already know. When I'm this age I want to be like them!

If you want to prepare and eat healthier foods, then hang out with friends that prepare and cook healthier foods. If you want to live longer healthier lives, then hang out with people that are living longer and healthier lives. If you want to move your body with exercise then hang out with friends that exercise. If you want to have a more positive outlook on life, then hang out with friends that have a positive outlook on life!

I love my life, my healthy life, and I'm willing to share it with all of my friends. I was motivated to find the answers for myself, and I'm lucky to be full of common sense, and lucky enough to have stumbled over miracles like kettlebell training. I'm also lucky to be able to 'hang out' with friends like Fawn, that can outwalk and out cook me, my sister Donna who always has good postive things to say and offers good advice, my friend Jill that shared with me information on small organic farms (CSA), and has loaned her kitchen for many a cooking 'get-together', our KB friends Gayle and Ross who invited us to visit and stay is their beautiful town of Healdsburg, CA, and loaned me Dr Weils book on tape and shared with me an awesome Ginger and Lemon Fruit Salad recipe, and many more friends that are living and moving in the direction of improving the condition of their lives in healthier more positive ways.

And now that my only job is to take care of my home and family I get to hang out with my own husband, Mark, more! He is not only a brilliant coach/trainer/teacher, but the smartest man I know, and is constantly there for me, helping me reflect on my own habits and behaviors so I can gain more awareness, not to mention how happy I am that he's my yoga partner!

The picture above was taken on Fawn's deck, at a barbeque she hosted for some of her 'blog friends' that attended this last Level 2 RKC. It was great for all of to meet eachother (Kate H., Lauren B, Christine S.) and 'hang out'. I'll be attending 2 more RKC's this year, LA in August, and St Paul in Sept. I'll also be traveling to St Paul again in Aug., where Mark will attend the FMS certification and we'll be staying and hanging out with the Friday's (Aaron and Fawn). We might get to visit Healdsburg again for another Russian kettlebell event and we hope to stay with Ross Allen and Gayle Hunter, swinging KB's on their deck overlooking the Russian River. And finally, maybe a trip to Italy in the fall or the early part of next year where again we will meet up in Milan with Max and Maurizio.

Wow, do I hang out with the some awesome friends or what? Life is good. Hanging out with good, healthy, active, positive friends is good. Being a good, healthy, active, postive friend is the best.

More pictures of food and recipes from Fawn Barbeque posted on Food and Thought later today (Monday).

" This is where the fun begins"

So said the Dane of Pain Kenneth Jay before we embarked on the newest version of the Snatch Vo2 protocol, the "Boost", the peaking program for the max vo2.


heres the workout:




Although I wasn't participating in the Level 2 cert, I did get to train alongside the best of the best of the RKCs, including Kate Hawbaker( yellow shirt) and Christine Staunch ( blue shirt) next to me on either side.

My number was ten snatches each arm before time was up, before it increased to twenty, and, as you can see, it was tough! Although I had never used the "downstroke transfer", it became obvious to me that I had to try it to get 10/10 in 30 seconds. By the time we got to our last sets, however, I just didn't have the strength to get the timing of it down. (Yoana Sneideman had commented to me that she had video on her blog about how to do this transfer for the SSST, but I hadn't had time to review it, so I just winged it...turned out pretty good, huh?)

Can't wait to get in the gym and put this new training to good use. My coach, my love, my husband, is going to help me put this new method into use. Last year I was doing max vo2 and got great results. I stopped after my surgery and never really re-implemented it.I saw dramatic differences in my training from it not being included.
With this new addition to the max vo2 I am really excited about the possibilities about getting to new heights of strength and conditioning.

Stay tuned for the next level of snatch training,lol!