My journey to lean, strong, athletic and fit through the miracle of progressive Kettlebell Swing Combination training. My food strategies to deal with weight loss, and compulsive overeating, after losing more than 100lbs., and maintaining such a tremendous weightloss for more than 4 years....
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.
880 swings is way too many. You need to cut back before you become insane and start a new religion. I'm just saying.
ReplyDeleteAaron, 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.
ReplyDeleteIt'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!