Here is the KB workout we did yesterday and the start of the next 4 week Max Vo2 cycle. After a 2-3 minute swing/snatch warm-up....
16kg snatch
5/5 x 5 sets "I go, you go" (well actually Meg and I go, and then Gen goes, lol!)
Max Vo2 w/12kg (seems light now!)
17 reps per 36 sec work to rest ratio x 20 sets = 24 min.
Grip work swings
20 L, 20 R 1 hand swings w/12kg, 1 min work, 30 sec rest
40 2 hand swings w/16kg, 1 min. work, 30 sec rest
30 L, 30 R, 1 hand swings w/12kg, 1.5 min work, 30 sec rest
40 2 hand swings w/16kg, 1 min. work, 30 sec rest
50 L, 50 R, 1 hand swings w/12kg, 2.5 min. work....that's 280 swings in 9 min.!
Approx total workout 40 min.
Seriously! Is anyone else doing this kind of workload? 20, 30, 50 swings on one hand without switching, after training for alomst 40 minutes and snatching the 16kg....the first time for Gen, and Meg's only done that a few times herself....in fact I've gotta email Gen and congratulate her on this, it's quite a big deal, the first time!
I altered Gen's Max to 16 snatches per 36 sec. after her first 6 sets, although I'm sure she could've kept pace (because she's like that....you know, one of those "overacheiver" types, lol!), I would rather her build up the grip and shoulder strength of long snatch sets with no hand switch before getting winded and breaking form . Meg and I stayed with 17/17, even though we could have added on that extra rep to make it 18, but she reminded me that we needed to practice snatching that bell straight overhead without shorting the rep....thanks Meg! (Oh and the bottle of wine you treated me to for my B-day was really, really, really good....it's makes our "gotta get more of this one" list, lol!) I also had to alter Meg's swing sets because she had done heavy 2 hand swings with Jordan the night before, I had her stay with the 20/20 w/12kg, as Gen and I did our 40 2 hand w/16kg.
Here is a new picture of the rugrats......(that's a stuffed lion in the background, acting as a surrogate!)
You know it's a miracle really....did I really save their lives? Wow.
16kg snatch
5/5 x 5 sets "I go, you go" (well actually Meg and I go, and then Gen goes, lol!)
Max Vo2 w/12kg (seems light now!)
17 reps per 36 sec work to rest ratio x 20 sets = 24 min.
Grip work swings
20 L, 20 R 1 hand swings w/12kg, 1 min work, 30 sec rest
40 2 hand swings w/16kg, 1 min. work, 30 sec rest
30 L, 30 R, 1 hand swings w/12kg, 1.5 min work, 30 sec rest
40 2 hand swings w/16kg, 1 min. work, 30 sec rest
50 L, 50 R, 1 hand swings w/12kg, 2.5 min. work....that's 280 swings in 9 min.!
Approx total workout 40 min.
Seriously! Is anyone else doing this kind of workload? 20, 30, 50 swings on one hand without switching, after training for alomst 40 minutes and snatching the 16kg....the first time for Gen, and Meg's only done that a few times herself....in fact I've gotta email Gen and congratulate her on this, it's quite a big deal, the first time!
I altered Gen's Max to 16 snatches per 36 sec. after her first 6 sets, although I'm sure she could've kept pace (because she's like that....you know, one of those "overacheiver" types, lol!), I would rather her build up the grip and shoulder strength of long snatch sets with no hand switch before getting winded and breaking form . Meg and I stayed with 17/17, even though we could have added on that extra rep to make it 18, but she reminded me that we needed to practice snatching that bell straight overhead without shorting the rep....thanks Meg! (Oh and the bottle of wine you treated me to for my B-day was really, really, really good....it's makes our "gotta get more of this one" list, lol!) I also had to alter Meg's swing sets because she had done heavy 2 hand swings with Jordan the night before, I had her stay with the 20/20 w/12kg, as Gen and I did our 40 2 hand w/16kg.
Here is a new picture of the rugrats......(that's a stuffed lion in the background, acting as a surrogate!)
You know it's a miracle really....did I really save their lives? Wow.
Damn those little guys are just so gosh darn cute!!! Oh yeah.... Nice workout to!!!
ReplyDeleteDiana,
ReplyDeleteI always have pictures of the reugrats because I'm on my laptop, on my bed,with my camera, babysitting, lol! I literally take a pic, download it and post within minutes!
Anyway, I better take as many pictures of my new grandchild as I do these little pee monsters!
I got a pink gymboss on the way!! :) I am going to give this maxvo2 thing a whirl. Thanks for the inspiration. ;)
ReplyDeleteThanks for the shout out, ha! I'm sad to be missing class for the first time on Saturday, but I will bring the bells to the vineyard! Meanwhile-- kick ass as usual, ladies!
ReplyDeleteJenG,
ReplyDeleteI didn't know they had pink available until after Mark ordered the last two.....seriously, I don't think anyone can have enough Gymboss's. If you workout, interval training gives your training new intensity....and that's what my training is about, intensity!
Have fun with Max!
Gen,
ReplyDeleteMissing class but not missing Max!
I'm going to have to do 2 back to back days of intense KB's....Sunday with Meg, and then Monday @ Equinox....yikes!