"The Boost"

Monday
8:30am, 30 min walk
9:15 Bikram yoga
12:30pm KB

Well, this is what I've been working up to for the past 6-7 weeks...."the boost"

Warm up

misc swings, snatches w/12kg, 6 minutes total time (24 snatches)

Boost Work Sets w/12kg

9 snatch R, 9 snatch L, 30 sec work,
45 sec rest
x 5 sets
9 min. / 90 snatches

18 snatch R, 18 snatch R, 1 minute work,
2 min. rest
x 4 sets
12 min. / 144 snatches



I finished the workout trying to co-ordinate with Marks swing workout. He was swinging the 24kg, one handed, so I also used the 24kg, two handed, for 5 sets before I had to go down in weight and use the 20kg. Normally I wouldn't swing in intervals less than equal work to rest ratio, but right after those long and fast snatch sets I needed the extra rest. By the time I got to my last sets with the 20kg, I had recovered enough that the rest period seemed generous.

Heavy 2 hand swings

30 w/24kg x 5 sets, 45 sec. work, 1 min. 15 sec rest
30 w/20kg x 10 sets, 45 sec work, 1 min. 15 sec rest

30 min. 450 swings

Total workout 57 min.

I could not have done this afternoon workout without Mark's energy or inspiration. Having the structure of Max V02 has given me the relief of having to think about how I'm going to train, and riding the coattalis of his swing workout also gave me the same relief. It's nice when someone elsr tells you what to do sometimes!