Monday, August 27, 2007

Max Vo2, 42 sets + 880 swings



Sets of 8 per cycle
336 reps

Misc. warm up, swings, snatches 5 min.

Max Vo2

8 snatch L, 15 sec. on

15 sec. rest
8 snatch R, 15 sec. on
15 sec rest
42 sets (21 each side) = 21 min.

The rest of the workout w 16kg;

#1
80 2 hand swings, 2 min. on

1 min rest
#2
20 trans, 10 L/10 R/10 L/10 R. 1 hand swing, 20 trans, (80 reps) 2 min. on,

1 min. rest

Each set took 3 min. total to complete, alternating them backa nd forth x 11 sets = 33 min., 80 reps per set = 880

Total workout 58 min.

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Saturday KB 16kg snatch

Warm up misc. 2 hand, 1 hand & snatches w/12kg 4 min.

Work sets

#1 20 snatch, transfer w/16kg, 1.5 min. on

1 min. rest
#2 40 2 hand swings w/16kg, 1 min. on
1 min. rest
#3 20 snatch transfer w/16kg, 1.5 min on (same as #1)
1 min. rest
#4 40 2 hand swings w/20kg, 1 min. on
1 min. rest

All 4 sets took 9 min. to complete. I rotated all 4 in this order 4 x 9 = 36 min.


Total workout 40 min.

2 comments:

Aaron Friday said...

880 swings is way too many. You need to cut back before you become insane and start a new religion. I'm just saying.

Tracy said...

Aaron, It was my intention to do 100 rep sets (2 1/2 min), but I had to concede, I could only last 80 reps. But with only 1 min rest, it did the business.

It's more about mental than physical, anyway. I'm not ready to give up this body just yet...I got to do what I got to do....I'm just saying.

I'm counting down to Oct., I can't wait!