Two kb cleans
80 reps 5760
not bad. These are hard for high reps and it seemed fine on my shoulder and back.Skipped 18 because I knew I only had one set in me. Nice workload too as the two bells,even though they are light, add up to a two pood. cool. Didnt have to setup too wide either as that bugs me usually.The 2 24's might be a problem but they are a long way off.
One arm Swings Max Vo2 training
16 kg kb x 15 sec on/ 15 sec off for 15 sets.
8 reps per 15 sec
This was from Kenneth Jays study and is one of the protocols on how to build max V02 levels. Kenneth used and recommended the snatch as the primary lift,saying the swing worked well but not AS well.This isnt critical for me as my competitive days are over. I will use the swing. I LOVE training like this. Short work bouts and short rest bouts, just like powerlifting speed .
work, The good news is that the study actually used the 16 kg and came out with incredible results. Nice to not feel guilty about using light weight.He recommended 20-50 sets. I will work my way up( at least I think is that protocol; my manual is at work) . This will sub out for mondays 100 reps sets I think.
DARCs with 24 kg
5 sets of 20 reps
took my time between sets, 1.5 minutes or more. starting to fade.Didnt eat much this weekend either.
16kgx30 sec each arm
20 kg x30 sec each arm
24 kg x30 sec each arm
these went well
Face pulls, stick presses,stick squats, glute medius abduction with bands( left only)
left arm curls complex, lateral raise, 2 rounds each.
I am dehydrated for sure.
dats it, time to get loose again.