Saturday, July 14, 2007

MVO2 Snatch training with 16 kg

Workout to be posted this afternoon.

6:45am KB

Warm up / all sets are 1 minute on, 1 min. rest

40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg
40 transfers w/16kg
16 snatch transfers w/12kg
14 snatch transfers w/16kg

Total warm up 12 min.

Work sets (video shows set 11-13 of 20)

7 snatch L, 15 sec. on,

15 sec. rest,
7 snatch R, 15 sec. on,
15 sec. rest

x 20 sets = 20 min. total

swings w/16kg

50/50, 2.5 min. on, 2 min rest x 1 set = 4.5 min.
40/40, 2 min. on, 1.5 min. rest x 1 set = 3.5 min.
30/30, 1.5 min. on, 1 min. rest x 1 set = 2.5 min
20/20, 1 min. on 1 min. rest x 5 sets = 10 min.

Total swing time 20.5 min.

Total work out 52.5 min.

I was quite suprised to be able to do the 40 sets (20 L/20 R) w/16kg, I thought I would be lucky to get in 20 and then my plan was to switch to the 12kg. Mentally, I wasn't prepared to make it, so when the last set came along, I gave up! Next time 50 sets!

I switched to the 16 kg becaue the 12kg was just too easy, although I might alternate the two weights every other week and go for 60 sets w/12kg (30 L, 30 R).

Mark did a 200 rep swing set w/16kg , 100 L, 100 R, on Monday, so You know I had to try it! After all of the snatches I did in 20 min., I could only hold on for 50 reps before having to switch to the other side for the next 50 reps. My legs gave out about the same time as my grip, so I knew that's all I had. I then worked my way down to the 20/20 sets. I think this was the first time I had done swings w/16kg for more than 10 reps per hand before switching hands!


Doug said...

Nice job Tracy! I'm going to try the top of the sock thing to save my skin.

Kori Bliffert, RKC, NASM-CPT said...

Looking strong! Even afte 10 min of the workout your snapping is still very crisp.

Guy said...


Great work I do Tabat style snatches w/ a 53lbr, every so often, and it wears me out!

You rock, i read your past VO2 MAX posts, what are your goals w/ these practices (there i said practices...Pavel would be so proud) I looked up VO2 MAX work on but it's very different. I know you maximize O2 intake bit is it mor endurance or strength endurance.

Great work by the way!

P.S i fired a msg to Rif about the Warrior Diet.

Tracy said...


Even the sock trick only goes so far when I snatch high reps, and heavier KB, but without it...I don't know how long it would take me to get used to that kind of abuse!

Tracy said...


It all gave out on my last set! I think it was the mental part though.

Tracy said...


Increasing my ability to get oxygen to my muscles via this type of training will help me prepare to get some decent numbers for my SSST w/16kg in Sept./Oct.

Royce said...

Good lord, now your doing high volume with heavy bells, your strength is gunna go through the ROOF.

BTW I messed around with the 70 today, no particular workout just playing. I started trying to use my legs as "shock absorbers". Makes a helluva difference in the feel, I like it.

Tracy said...


Yeah, it took that 1600 swing workout w/16kg to figure that one out, saves your back big time!

Guiding the bell back and down with your hand/arm, while catching the down/force with your legs, using a "shock absorbing" method, pretty cool. I'm glad you dig it!

Anonymous said...

Just another ? about the MVO2 training. I read online a little about VO2 and such. How does an MVO2 training session differ from a "regualar" session with KB. Is the reps per set that does it? Is it a heart rate target that you are after?

Mark Reifkind said...


the max vo2 training we are doing is based on Sr RKC Kenneth Jays research at the Univ of Copenhagen, using kbs as the research tool.
There are three different protocols and the 15 sec on,15 sec of fis the easiest to follow.
The prootocol used a 16 kg bell for men and a 12 kg bell for women,
The goal is to work at 90-95 % max heartrate with short intervals and alarge volume of work. this increases the size and ability fo the left ventricle of the heart to actuallyincrease the ability to take in and use O2.
If the bell is too heavy then there is too much pressure on the heart and the effect is not as good.
this type of training is similar to doing running or bike intervals at 95% Max HR but with the added advantage of using resistance,which increases muscle mass and density.
do a search on dragon door on Kenneth Jays name and you will find more info.
as KJ explained, regular training even that which leaves one out of breath does not necessarily increase the left ventricles size and ability to pump O2 which is the key to increasing Max O2 uptake.

Anonymous said...

Awesome Thanks!

Lauren said...

Very very cool!