Monday, July 14, 2008

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

Here's my new KB workout schedule;

Max V02
speed swings

Max V02
clean, presses

Friday and/or Saturday
heavy 2 hand swings


Anonymous said...

Looking real strong...just missing the hair flip :)

Tori said...

Awesome plan! You'll be more than ready for your test!!

Franklin said...

Double Max VO2 16kg sessions a week is sick! Extraordinary work! I'm so glad you are documenting all this .. its incredible!

Jordan Vezina said...

That's pretty hardcore.

Tracy Reifkind said...


I had't done Max V02 w/16kg in quite a while, but now I've got to do some serious work with it! Coming up in a few weeks will be the 36 sec sets.....that sucks with the 12kg!

Tracy Reifkind said...


It's Mark's plan, lol, he's the coach!

Tracy Reifkind said...


I actually have alot more video of this training, I just couldn't bore anyone else with it.....15 sec on, 15 sec off, 15 sec on, 15 sec off.....etc....

Today is my second 16kg workout, we'll see how it problem, lol!

Tracy Reifkind said...


This whole cycle is hardcore! I can't wait to see what it does, cardio vascularly, and physically...maybe some leaness I've been wanting?