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
My training looked like this:
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 9 minutes and 45 seconds.
Snatch - 16kg bell - 30 sets of 9 - 180 reps
I finished with:
Hanging Leg Raises - 25 reps
2 comments:
rob
with your hanging leg raise
do you do 25 straight?
do you put toes to your hands ?
with your VWC, are striving to get 80 sets of 9 reps with the 16 before you move onto the 20kg bell?
keep up the great blog!
jon
Jon,
Yesterday I did sets of 5 in the HLR. I just brought my feet parallel to the ground but do perform pikes (toes to hands) on occasion.
I am going to complete as many sets in the 15:15 as I can and then move to the 36:36 again. I find doing the 15:15 with the 20kg bell is more of a strength workout for me as I can not get more than 6 reps per 15 seconds for a sustained period of time.
Thanks,
Rob
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