Viking Warrior Conditioning - Vo2max - 15:15 - 30 sets of 8...

I did timed snatches with the 16kg bell today. I did sets  of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 

Overhead Squats & Handstand Push Ups...

OHS 

5 sets of 5 reps:

 95-115-135-155-175

Cash Out:

50 HSPUs for time - 8:12

1RM Front Squat & "Volkswagon"...

1RM Front Squat - 255# (would have been a 20# PR but iffy on the depth)

Front Squat Video

then:

"Volkswagon"
21-15-9 of:
Bench Press (155)
Pull Ups

8:08 Rx

Viking Warrior Conditioning & Density Pull-Ups...

I did timed snatches with the 16kg bell today. 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 15 seconds.

Snatch - 16kg bell - 20 sets of 8 - 160 reps

Snatch total - 56,692

Here is a video demonstrating Viking Warrior Conditioning:

http://www.youtube.com/watch?v=5gFSN8oFpjY

 
Then I did Density Pull Ups: Complete Dead Hang Pull Ups every 60 seconds then rest until the next minute begins and repeat.
 
Desnsity Pull Ups - 8 sets of 8 - 64 reps
 

Viking Warrior Conditioning - Snatches: 25 sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 25 sets of 8 in 12 minutes and 15 seconds.
Snatch - 16kg bell - 70 sets of 8 - 200 reps

I planned on doing at least 30 minutes (50 sets of 8) but it was my first time doing high rep snatches since August 21, 2010 and my hands are not ready for it. After about 5 minutes a callous on my right hand started to tear.


I stopped and did one ladder with the 20kg bell:

Snatch - L &R
1 x 3 3 reps

1 x 3 3 reps
1 x 4 4 reps
1 x 5 5 reps

15 reps each side - 30 total reps

230 reps today plus 55,212 = 55,442 total snatches to date

Viking Warrior Conditioning - 80 Sets of 8...

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
 
I am trying to get to 100,000 kettlebell snatches. Check out the Snatch Race Leaderboard.

Viking Warrior Conditioning - 40 Sets of 8...

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Viking Warrior Conditioning - 40 Sets of 8...

I did timed snatches with the 16kg bell today for the first time since I hit 50,000 in March. You can check out the snatch race leaderboard @ http://www.personaltrainingmanager.com/sc.asp

I may add them back into my training a few times a week in addition to my Crossfit training to get ready for the CFNE competition in November: Beast of the East

I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

Viking Warrior Conditioning & Clubbell MVo2 (Swipes) ...

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 - 20 sets of 8 - 160 reps

Then I did:

One-handed Mills with the 15lb clubbell. I did sets of 6 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 6 in 9 minutes and 45 seconds.

One-handed Swipes - 15lb club - 20 sets of 6  - 120 reps

280 total reps in 10 minutes total work time.

MV02 - Lat & 15:15...

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

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.

Snatch MV02, Swing MV02 & More Snatches...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.


Snatch - 16kg bell - 40 sets of 8 - 320 reps

Then I immediately went into swings:

I did timed two-handed swings with the 24kg bell. I did 20 sets of 10 in 9 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.


Swings - 24kg bell - 20 sets of 10 - 200 reps
 
I finished with: Snatch - 20kg bell - 100 reps

50,000 Plus Snatches!

I hit the 80 sets of 8 for the sixth time today in the 15:15 protocol. This put me over 50,000 total. Viking Warrior Conditioning has totally changed my strength endurance and pushed me to levels I thought I could never reach. Over the last year I hit 80x8 six times, 85x8 once and 100x8 once.

My training looked like this:
I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
 
Snatch total - 49,710 + 640 = 50,350!
 
I still felt strong after so I did some other training to finish:
 
Gama Cast - 45lb clubbell - 30 reps
Smith Machine Incline Press - 185lbs - 30 reps
Spideman Plank - 3 reps

Viking Warrior Conditioning - Snatches: 85 sets of 8...290 Reps Till 50k!

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 85 sets of 8 in 42 minutes and 15 seconds. I felt strong at 80 sets so I kept going for 5 more.

Snatch - 16kg bell - 70 sets of 8 - 680 reps

Snatch total - 49,030 + 680 = 49,710

290 reps left to 50,000. Tomorrow is the day!

Viking Warrior Conditioning - Snatches: 65 sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 65 sets of 8 in 32 minutes and 15 seconds.

Snatch - 16kg bell - 70 sets of 8 - 520 reps

Snatch total -  48, 510 + 520 = 49,030
 
I finished with: Figure 8/Hold - 16kg bell - 100 reps

Viking Warrior Conditioning - Snatches: 70 sets of 8

After 3 days off it was nice to get back to training. I would have got 80 sets but was pressed for time.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 70 sets of 8 in 34 minutes and 45 seconds.

Snatch - 16kg bell - 70 sets of 8 -560 reps

Snatch total - 47,950 + 560 = 48, 510

The leaderboard had me at 48k before today but I want to be fair so I took the lower number.

Viking Warrior Conditioning - 40 Sets of 8 & Clubbell "TBF" Practice...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps
 
Then I did 50 reps with the 15lb clubbell in each of the Trial By Fire exercises: Swipes, Mills and Hammer Swings.


•50 Double Swipes (2 Clubbells)
•50 Mills Alternating (25 Right / 25 Left)
•50 Hammer Swings (two-handed: 25 Clockwise / 25 Counter-Clockwise)

Viking Warrior Conditioning - Vo2max - 80 Sets of 8...

I hit the 80 sets of 8 for the fifth time today in the 15:15 protocol. I plan on doing more of this as I get closer to my goal of 50,000 total snatches. As of today I am @ 44,460 total.

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 80 sets of 8 in 39 minutes and 45 seconds.

Snatch - 16kg bell - 80 sets of 8 - 640 reps
 
Today totally sucked as I was hurting the whole way. I am reminded of a great quote...“Toughness is in the soul and spirit, not in muscles.”
 
I plan to take the next few days off from snatches.

Viking Warrior Conditioning - V02max - 16kg & 20kg Bell....

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 40 sets of 8 in 19 minutes and 45 seconds.

Snatch - 16kg bell - 40 sets of 8 - 320 reps

I kept going and increased the intensity of my VWC by increasing the bell size from 16kg to 20kg on the 15:15. The 20kg bell definitely made it alot more challenging. I dropped the reps from 8 to 6 because my callous started to rip on my right hand and I wanted to get 20 sets.

I did timed snatches with the 20kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 20 sets of 6 in 9 minutes and 45 seconds.

Snatch - 20kg bell - 20 sets of 6 - 120 reps
 
I was planning on trying to finished with 10 sets of 5 with the 24kg bell and got 2 sets done before the callous ripped and I started to bleed. They tend to freak out at the gym when you are bleeding and not stopping training. Oh well....should have brought my gloves but I like the feel better with bare hands.
 
Snatch - 24kg bell - 2 sets of  5 - 10 reps
 
Not a bad session overall but far below what I wanted as I try to close the gap between Rif and myself as we approach 50,000 total snatches.
 
Total for session:
 
Snatch - 16kg bell - 40 sets of 8 - 320 reps
Snatch - 20kg bell - 20 sets of 6 - 120 reps
Snatch - 24kg bell - 2 sets of 5 - 10 reps
450 reps
 
Check out the leader board: Snatch Race to 50k!

Viking Warrior Conditioning - 36:36 - 15 Sets of 18...

Today was my first attempt at the 36:36 protocol since May 6th. After getting 100 sets of 8 in the 15:15 on Saturday it is time to progress to the next protocol. I am still planning on mixing in some 15:15 training as well.

There is a definite difference from the 15:15 protocol as your grip and strength wane a lot quicker and it was more difficult to regulate my breathing. Only having 36 seconds of rest after 36 seconds of snatching forces you to hone in your breathing skills. Thirty five sets is going to be a killer. I am planning on increasing my volume by 5 - 10% each workout with a few back off days depending on how I feel .

I did timed snatches with the 16kg bell today. I did sets of 18 with each arm in 36 seconds with approximately 36 second rest between hand switch. I did 15 sets of 18 in 15 minutes and 54 seconds.

Snatch - 16kg bell - 15 sets of 18 - 270 reps
 
My Maximum Heart Rate @ almost 41 years old: 179
Avg Heart rate: 167 or 930% of my max
Highest Heart Rate Reached: 182 or 102% of max

According to a site I found I burned 279 calories based on an AVG heart rate of 167 over 16 minutes. Here is the website: Calculate Calories Burned.