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, October 1, 2007
max Vo2 Day
1:15 Max Vo2
Misc. warm up 5-6 min.
Work sets
45 sets of 9 reps per cycle, 15 se on, 15 sec. off
Total time 22.5 min.
405 snatches
I could of done twice this amount! I stopped snatching the 16kg a couple of weeks ago AND I dropped my second snatch day (Sat.) altogether, in preparation to test the SSST w/16kg....which will be 2 weeks from today, or maybe I'll test on Sunday morning, which would be 2 weeks from yesterday.
Snatching the 12kg is so easy for me that the rest of my workout included 3 minute sets of snatch/transfers w/12kg, alternating with 1.5 min of snatch/transfers w/16kg,(this is the first time in a couple of weeks that I used the 16kg for snatches...no more until the test.)
Set #1
48 snatch, transfer w/12kg, 3 min. on
1 min. rest
Set#2
24 snatch, transfer w/16lg, 1.5 min on
1 min. rest
Alternating these two sets 4 x = 26 min. 288 snatches
Total workout 48.5 min 693 snatches
405? Yikes!
ReplyDeleteYou will do very well on the SSST!
Nice job!
Franz,
ReplyDeleteI'll be shooting for 180 w/16kg, but this will be the first time, so I'm not going in with the attitude of killing myself!
It's the grip...the handle...the blisters!
dude, 405 then another 288 snatches afterward! crazy, another 700 rep snatch workout.
ReplyDeleteoh yeah...that beyond huge!
ReplyDeleteon the SSST - it typically is done with a 12kg. Why are you going to do it with a 16kg?
Franz,
ReplyDeleteThe 12kg isn't challenging for me anymore, especially since training the MVo2, I could snatch it all day!
The challenge with the 16 started when I had considered GS, but bottom line I wanted to be stronger and more muscular.
I THINK about snatching the 16kg...lol.
ReplyDeleteTO answer your question about MVo2, I have been doing it with the 20lb BUT last night I used my 12kg for the first time. It was tough! I did 15 sec as usual but could only get 5 reps and only 16 sets!I finally had to finish with the 20lb again...
BTW - I think you're gonna rock that test! ;-]
Wow... I could feel your energy all the way here in TX!!! Made me want to jump right in there with you guys!! :) How neat to have a partner to workout with, motivate and encourage each other! Thanks for sharing these videos with us.
ReplyDeleteDo well at your snatch test, Tracy. I'd say good luck, but you don't need it. :) You got what it takes.
Best wishes,
Cláudia