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 do this on Sundays during my ROTK training. I only did 25 sets as I did not want to push it.
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 25 sets of 9 in 12 minutes and 15 seconds.
Snatch - 16kg bell - 25 sets of 9 - 225 reps
Then I did:
One Arm Incline KB Presses - 24kg bell - 50 reps each arm
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.
3 comments:
Can you do 9 reps - and still maintain a good lockout at the top?
Impressive I must say!
Yes. But this is after getting 80x8 twice. Muscle memory plus having the breathing/conditioning to be able to do it makes a big difference.
yesterday I did 32reps in the fifth set of the cMVO2 test, so i'm starting on the 8 rep sets tomorrow.
Can't wait!!!
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