Thank goodness I took a picture of Saturdays Max based 36 sec interval workout! I always think I'm going to remember, but if I don't post it right away then some of it gets lost...like the last part of this workout.....
But here's the first part....
36:36 w 12kg
18/18 x 10 (5 sets R, L)
18 L, 25 tr, 18 R, 36 sec rest x 10
9 L, 9 R, 25 tr, 9 L, 9 R, 36 sec rest x 5
snatch ladder staying with 36 sec intervals, no rest periods,
9/9, 8/8, 7/7, 6/6, 5/5, 6/6, 7/7, 8/8, 9/9
760 snatches (375 swings)
Here's a video I took this morning after my second "100" workout at Equinox to demonstrate the snatch sets using transfer swings during one of the 36 sec rest periods. I used the 8kg for demonstration purposes as I was kinda tired....and I ended up taping it twice...both videos did not come out that great, but this one was better...if you can believe it, lol
Now if you look at the picture of the white board above we did not follow my original plan...it's a bit hard to read, but the original plan was to snatch w/12kg and ladder up the weight of the bell for the transfers in between (that's what is meant by the " tr 14" and "tr 16")