Max Vo2 training 9 reps per cycle

Tracy will post her workout later. This is one of the 40 sets she did using 9 reps per 15 sec cycle. She is a bit short on the overhead postition trying to go so fast. Details from her later.

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Man! 9 reps/per 15 sec., way harder than 8 reps/per 15 sec.s! I can't even believe after reviewing the tape how out of breath I was, I couldn't even talk right, I don't remember feeling quite that wiped out! 9 reps is too many, I don't need to do that agisn, but I had to try!

This video was taken after a brief 7-8 min. warm up of misc. swings/snatches w/12kg and half way through (20) 40 sets, (15 sec. on, 15 sec. rest) that I did. I think I threw a couple of extra sets into it because I lost count, lol.

Even though I was locking out at my elbow, I didn't get the bell as vertical as it should be. One of the benefits of taping is being able to see form breaks and improvements to be made, etc..

The gym is my cat Jello's second home!

6:30am KB snatch Max Vo2 w/12kg

7-8 minutes misc. swings and snatches

Max Vo2

9 snatch L, 15 sec .on
15 sec. rest
9 snatch R, 15 sec. on
15 sec rest
x 40 sets = 20 min. (42 sets actually, I think, = 21 min.)

Total time 29- 30 min.

#1
10 swing L w/20kg, 15 sec.
15 sec. rest
10 swing R w/20kg, 15 sec. on
15 sec. rest
20 transfers w/20kg, 30 sec. on
30 sec. rest
x 5 rotations = 10 min.

#2
20 swings L w/16kg, 30 sec. on
30 sec. rest
20 swings R w/16kg, 30 sec. on
30 sec. rest
40 transfers w/16kg, 1 min. on
1 min. rest
x 3 rotations = 12 min.

Total time 22 min

Total workout 52 min.
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Beginners variation

Rotation #1, use the size bell appropriate, for you, for 1 hand swings

10 one hand swings L, 15 sec.
15 sec. rest
10 one hand swings R, 15 sec.
15 sec rest
20 transfers, 30 sec. on,
30 sec-1 min. rest

Total rotation time 2 - 2 1/2 min.

8 - 10 rotations