Today I switched up my Vo2max training and added another rep to the 15:15 protocol to make it 9 every 15 seconds. This adds 12.5% more work in the same amount of time and takes me to 112.5% of Vo2max. I am going to still stick with the 36:36 but try to do the 15:15 with sets of 9 also once a week.
I did timed snatches with the 16kg bell today. I did sets of 9 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 9 in 14 minutes and 45 seconds.
Snatch - 16kg bell - 20 sets of 9 - 180 reps
Then I did some training with my 12lb and 20lb "shot". It was a nice change of pace and threw them around for about 20 minutes doing lunges, squats, press and catches and other fun stuff. Check out Jeff Martone's video at www.tacticalathlete.com for more info.
I finished with:
L-Seat Pull Up/Hanging Pike Combo - 10 reps
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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