Wednesday, November 26, 2014

Swing Vo2 max, walking lunges, pushups

Another easy one before I leave for Denmark. Never have done max vo2 training with just swings and it was very interesting.
I used the 16 kg and did 10 one arm swings per 15 seconds . It wasn't that bad at all but it definitely got my attention towards the end. It will take some time to develop the technique to throw the bell even faster but for now it definitely is better than trashing myself with  almost snatches

Swing Vo2
16 kg
30 sets of 10
300 reps
10,800 lbs work

I can see using the 18 or 20 kg on this no problem. Well, lots of work but no joint issues,lol. Really has potential

Walking lunges
4 laps of 40 steps

these are burners no matter how strong I feel

3 sets of 15
1 set of 10

on horizontal p bars

shoulders were very good

isometric  external rotators done grease the groove style all morning. definitely sets the shoulder

time to get going



Anonymous said...

Hey Mark,

i wanted to drop you a note and wish you best of luck in your future endeavors. I enjoy reading your blog as well as the advice you have given on Dragon Door and StrongFirst.

As someone who switched careers in mid-life, change is awyas good

Mark Reifkind said...

thanks man, I am very excited about the future