40 minutes, Friday's workout

Mark did 80 sets if Max V02 in Wednesday, and it took 40 straight minutes, set after set....man that was tough! So when I realized that Friday's swing/snatch combinations took 4 minutes per rotation I knew I had to do 10 rotations for a 40 minute workout (not including 10 minute warm up). I couldn't let Mark out do me, now could I?

Warm up w/12kg, all sets 1 minute work to rest ratio

40 2 hand swings x 2 sets
40 trans x 2 sets
1 swing, snatch, trans x 12 reps x 1 set

Work sets

9/9 snatch w/12kg, 30 sec work,
30 sec rest
20 trans w/16kg, 30 sec work,
30 sec rest
9/9 snatch w/12kg, 30 sec work,
30 sec rest
20 2 hand swing w/2o kg, 30 sec work,
30 sec rest
x 5 rotations = 20 min (90 snatches w/12kg)

After 5 rotations I switched the 9/9 snatch w/12kg snatch sets to 7/7 snatch w/16kg, same work to rest ratio and everything else in the same order for another 5 rotations.

7/7 w/ 16kg, 30 sec work,
30 sec rest
20 trans w/16kg, 30 sec work,
30 sec rest
7/7 snatch w/16kg, 30 sec work,
30 sec rest
20 2 hand swing w/2o kg, 30 sec work,
30 sec rest
x 5 rotations = 20 min (70 snatches w/16kg)

Man I was sucking wind with only 30 sec rest periods. That's exactly what I want....that kind of intensity. Great workout!

Now off to the Team Rif Workshop.....