Thursday, September 11, 2008

Vo2 Max and Staying Fresh

After last Thursday's base line test for the Vo2 Max snatch protocol, I tried it out as a workout accompanied by my corrective strategies. I hit 40 sets :15/:15 @ 8 reps per set w/ the 16kg. This was a nice cardio booster, but the high humidity that day and my hands fought with the kettlebell handle and I landed 3 nice-size blood blisters under my calluses (2 Right, 1 Left). Very little pain involved, but a nuisance none the less. Without much practice in the snatch the last month or so, I have neglected my hand care and suffered the consequences.

Friday, Sept. 5, 2008

Corrective Work

Wall Sit w/ OH Press
Arm Bar
Corrective Get Up
Farmers Suit Case Carry

Vo2 Max Snatch - :15/:15 - 16kg
40 sets - 20 minutes
8 reps/set
Switched hands each set.

Monday, Sept. 8, 2008

Corrective Work
Same as Friday

Following Circuit 4 Times - Done w/ 24kg
SLDL - 5/5
25 Swings
2 Point Renegade Row - 5/5
25 Swings
Push Up on KB Handles - 5
25 Swings

Tuesday, Sept. 9, 2008

Corrective Work
Z Health NWL1 - Twice during the day

Various Pull Ups and Snatches Between Classes

Wednesday, Sept. 10, 2008

Corrective Work
Z Health NWL1 - Twice during the day

Also various Pull Ups, Snatches and Few Bottoms Up Presses between classes

The classes did:

- TGU - 5 mins.
Then Circuit the following
- :30 work, :30 rest - 3X
- Box Jump or Step Ups
- Planks
- Jump Rope
- Med Ball Slams
- KB Dead Lift
- Halos or Accelerated Eccentric Swings

I'll take Thursday and Friday off before the TSC and see how it goes. I really haven't trained that specifically for the TSC this time around, so I'm interested to see how I'll do. I haven't decided whether I'll compete in the Open or Elite division. I think I'll play it by ear and decide the morning of. I honestly haven't tried to snatch a bell heavier than 24kg in months. Even then I've only snatched the 16kg for my Vo2 Max stuff.

I implemented and coached the Accelerated Eccentric Swing yesterday and everyone loved it. (Okay, maybe some have love/hate relationship with it) Thanks to Pavel for bringing it back to my attention! You can use a bell 1/4 to 1/2 the size you normally use and it'll smoke you even worse than the heavy bell. I'd for some reason forgotten about this little gem and haven't taught this version in a while. Now it'll become a staple for my more experienced KB'ers.

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