Monday, June 15, 2009

ROTK - Week 3 - Day 1 - Viking Push Press...

My training looked like this:

Viking Push Presses - 16kg bells

Double Snatch into VPP
1x2 2 rep
1x4 4 reps
1x6 6 reps

I did the above 3 times

I finished with:

Front Raise Snatch - 16kg bell - 3x10 each arm
Side Raise Snatch - 16kg bell - 3x10 each arm

9 double snatches
36 Viking Push Presses
60 Front Raise Snatches
60 Side Raise Snatches

7,392 total lbs lifted

2 comments:

James said...

Rob,

Are the Front Raise Snatches and the Side Raise Snatches described in the "Return of the Kettlebell"?

And the workout is 1 Dbl Snatch with 2 VPP per arm when you list 1 x 2 2 reps?

If so are the Single Arm VPP alternating or do you do one side at a time?

Rob O'Brien said...

Yes to both question 1 and 2. I reccomend you buy both the book & DVD. The book is great but the DVD goes over all of the exercises.

You do a double snatch before each rung on the ladder.

The front raise and side raise snatches are done one side at a time.