I went back to the LaT protocol this morning again with the 20kg bell. I have not done it in two weeks and it kicked my ass.
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 3 sets of 32 - 96 reps total
Then I did timed snatches with the 16kg bell. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 8 in 9 minutes and 45 seconds.
Snatch - 16kg bell - 2 sets of 8 - 160 reps
I finished with: Hanging Pikes (toes to hands) - 25 reps
My snatch total was - 96(20kg) + 160(16kg) = 256
My workout log for the last 19 years. Every workout that I have done since February of 2007 is listed here.
Showing posts with label LaT Protocol. Show all posts
Showing posts with label LaT Protocol. Show all posts
Tuesday, February 23, 2010
Wednesday, February 10, 2010
VWC - LaT Protocol - 10 Sets of 32...
I did the LaT protocol this morning again with the 20kg bell.
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 10 sets of 32 - 320 reps total
This was HARD! My breathing was fine but my strength gets zapped at around 8 sets. The lactic acid is a killer. Getting to 15 sets is going to be a bear! But. I will get there.
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 10 sets of 32 - 320 reps total
This was HARD! My breathing was fine but my strength gets zapped at around 8 sets. The lactic acid is a killer. Getting to 15 sets is going to be a bear! But. I will get there.
Sunday, February 7, 2010
VWC - LaT Protocol - 8 Sets of 32...
I did the LaT protocol this morning again with the 20kg bell.
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 8 sets of 32 - 256 reps total
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 8 sets of 32 - 256 reps total
Wednesday, February 3, 2010
VWC - LaT Protocol - First Attempt...
I decided to start the LaT protocol this morning with the 20kg bell.
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 5 sets of 32 - 160 reps total
I finished with: Hanging Leg Raises - 50 reps
I plan on sticking with the LaT. I want to eventually get to 15 sets of 32 before I reduce the rest to 1 1/2 minutes and then try to get to 15 sets again. Then I hope to move up to the 24kg bell! This was a great departure from the 15:15 and hopefully it takes my strength-endurance to a new level.
According to Kenneth Jay's book - "you will be striving for something called cardiovascular specialized variety. Enter the LaT protocol for upping your lactic acid tolerance (LaT)"!
The protocol calls for 32 reps done in a minute (total) with a two minutes rest after each set. I did 8 reps per arm twice for the 32 total and then rested for two minutes.
My training looked like this:
LaT - 20kg bell - 5 sets of 32 - 160 reps total
I finished with: Hanging Leg Raises - 50 reps
I plan on sticking with the LaT. I want to eventually get to 15 sets of 32 before I reduce the rest to 1 1/2 minutes and then try to get to 15 sets again. Then I hope to move up to the 24kg bell! This was a great departure from the 15:15 and hopefully it takes my strength-endurance to a new level.
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