Tuesday, September 20, 2011

One rep at a time. One set at a time.

This is what I kept telling myself this morning as I ground through 50 sets of snatch vo2 training with my beautiful training partner who also happens to be my bride of almost 24 years. This was especially true at set 25 and I knew I was not only only half way through, but easy street was over and now I had to step up the pace to 8 reps per 15 seconds.

The first 25 sets were actually not bad at all but speed and strength are two different things. The hardest part of training max vo2 for me is not the total sets but trying to go fast for a long time with little rest between sets. I ain't good at it and I don't like it

But nothing is as efficient for me for getting me into great cardio AND muscle endurance condition. Plus it teaches me to stand and deliver. To hold my ground and deal with it. To endure. Sisu.

When my speed goes it is really tough to keep the pace without breaking form, hence the mantra " one rep at a time, one set at a time"

It reminds me of when I trained for bike racing and had big hills to climb. You could never look towards the top as you were climbing, just at your wheel and the ground before you. A thousand miles one pedal stroke at a time. that's all you had to do. the next one.

I decided not to worry if I didn't make the 15 sec cutoff as my lungs were ok, just the ability to move the body and the bell very fast was hurting. But I didn't need to :))

I switched bells three times as the dripping sweat was making the grip tough and I didn't need anything else in my way.

I switched techniques towards the end( last 10 sets) going to "pop, pull, punch" instead of my normal swing snatch technique as those muscles were running out of speed and the hip snap high pull muscles were fresh.

That worked great.

Heartrate was in the 180's. perfect.

7 am stretchout was solid too, and lots of splits, overhead snatch receiving position stretches and standing lunges were in with the usual suspects. I need a serious 85 minutes stretchout,lol. Makes a huge difference.

snatch vo2
16 kg
25 sets of 7( 175)
25 sets of 8(200)
375 snatches ( !)
13,500 lbs

Tracy of course killed it doing one arm swings with the 16 kg for her third workout of the (early) morning_ after 500 snatches, 500 one arm swings with the 12 kg and then, with me, 500 one arm swings with the 16!

Two hand arm casts
20 lbs x 10/10
25 lbs x 10/10 x 2

Two hand shield casts
25 lbs x 6/6 x 3 sets

Bodyblade laterals

wow I was toast after all those snatches and didn't go near the 35 lb cruiser bell,lol.

Put a fork in me I was done. No band extensions today, ran out of time and energy



Diana said...

I had to chuckle over your cycling up a hill comment....totally true! With the feet being out "on hiatus" most of the summer, I did a lot of biking-hills happen to be what I love to hate the most! You're right, keep the eyes focused on the wheel and the ground-before you know it, you're at the top!

Mark Reifkind said...

I was a terrible climber but I always worked it hard. Now descents, that's another story :))