Max Workout

Tuesday morning I teach a 45 minute Swing class @ Girya before I run over to Equinox and train my Intermediate/Adv "Class". I use "quotation" marks because most of my "classes" have only 1-3 people training along with me, (as many as 7-8), so it's not really a "class"......but that's another blogpost for another time.

The point of this blogpost is simply to journal my workout. I'm calling it "Max Workout" because I do so many Max Vo2 "based" workouts, that are not truly VWC....again, another blogpost for another time....

After some serious high volume KB swinging from 6-7:00am, I continued my workout, and from 7:15am-8:00am here's what we did.

Quick warm up of swings, and swing / snatch combinations for about 5 minutes. I used the 12kg & 14kg, Brian the 16kg & 20kg, Trevor the 14kg & 16kg,. This was a short warm up before some 1 minute heavy snatch sets.....

Tracy 16kg

Trevor 16kg

Brian 24 kg

10/10 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

11/11 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

12/12 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

13/13 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

14/14 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

15/15 snatch, 30 seconds per L/R = 1 minute work, 1 minute rest

12 minutes work 150 snatches. (I'll write more about this training strategy soon, as this is for a specific reason....)

And then we did" Max"!

Tracy 14 kg & 16kg

Trevor 16kg

Brian 20kg

Here is one, 5 set rotation, all sets are 15/15 work to rest ratio;

6 snatch R

6 snatch L

6 snatch R

6 snatch L

10 2 hand swings (one rotation before increasing to....)

7 snatch R
7 snatch L
7 snatch R
7 snatch L
10 2 hand swings

repeat this 5 set rotaion 7 times....yep 7 times for a total of, including the firt 5 set rotation, 40 sets of "Max" = 20 minutes.

This is alot of work by the way....especially after 50 minutes of high volume swings....over 1200 with the 12 & 24 kg.

We finished at 8:00am and I rolled our my hips on the foam roller for about 15 minutes waiting to see if I had sheduled a new student for 8:30....I couldn't remember....I hadn't, so off to Girya for Level ll training with Mark.....

Pullup

Windmill

Pistol

My training is turning in an interesting direction, so is my life.....and, to quote Martha Stewart...."It's a good thing."