Today I stepped 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 use this every Sunday while keeping at 8 reps two other times a week until I eventually make it to 80 sets of 9. Then it is on to the 36:36 MVo2 protocol.
Check out the book from Kenneth Jay - Master RKC - Viking Warrior Conditioning: The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training -http://www.dragondoor.com/b39.html?affid={subid}
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 30 sets of 9 in 14 minutes and 45 seconds.
Snatch - 16kg bell - 30 sets of 9 - 270 reps
I finished with:
Farmers Walks - 32kg bells - 10 reps @ 150 feet each
Overhead Walks - 16kg bells - 6 reps @ 150 feet each
My workout log for the last 17 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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