Max Vo2 based training, more high pulls and snatches.

Playing around with pushups again is great fun.
It's nice to see how quickly hard won conditioning returns after a layoff.It's always much more difficult to build something in the first place; be it strength, endurance, flexibility, etc. than to reclaim it.

I wasn't sure this time but yesterdays workout showed me that the last three years worth of consistent max vo2 training was not in vain. AS usual I never know how strong I am until I get warmed and going and actually pick up the weight. I have had so many workouts where the warmup weights felt like max weights and vice versa and it's always a surprise.

When I picked up the 16 kg and it felt like it should, like a freakin' 16 kg bell I was very happy. When I started doing my first block of high pulls and my HR barely moved I was even more happy. I knew, right from the start, that I would be able to hang with Tracy and get my 60 sets of Max in today.

I didn't know how strong they would be but I knew it would surpass last weeks 52( or 4, I forget) sets no problem.

Max Vo2 high pulls/snatches

16 kg

15:15

60 total sets

alternating blocks of high pulls in sets of 8 each arm( up from 7's last week) and snatches in sets of 7.

30 sets of 8= 240 high pulls 8640 lbs

30 sets of 7 = 210 snatches 7560 lbs

These went so well. I bumped up the high pulls from 7's to 8's and still had a second or two left on the 15 second clock. Same with the snatches; I was snatching at an 8 reps per 15 sec pace. Nice. About time, too.

Ending Heartrate was 180 which good, but not the crazy 190+ it usually is with just snatches. I do love the high pulls though as it is a great assistance move for my pressing base.

Weighted Pushups

25 lbsx6

35 lb x6

45 lbs x5

60 lbs x 6!!!

Nice! At the end I had three clubbells on my back and the reps were very very strong. I havent done any serious weight pressing in so long and it came right back to me. Felt like a bench press,lol.

Even nicer is the fact that it was not too long ago at all that I didn't know if my shoulders could take even bodyweight pushups again. Ever. I will do pushups with Tracy sitting on my back in not too long,lol. Feels great to be able to train some strength work again.

Shield casts.

15 lbs x 8/8

x 9/9

x10/10 x 2

these went well too. I really like them for mobilizing the shoulders and really getting all the hard to reach areas between the shoulder blades.