Saturday, August 25, 2007

VO2 Max snatch workout & more

Today was my first attempt at the VO2 max snatch workout with the 16kg. Goal one arm for 15 seconds followed by a 15 sec rest and then the other arm for 20 to 25 minutes.

Snatch
16/7 x30 (or 15 minutes)

Max hr at the end of the 30th set was 138, yes 138 and I have to say if it was not for my low back tightening on set 18 or so I could have done 25 minutes worth. But, first time and my limiting factor at this point is the low back. I am not used to this volume, intensity and therefore I am pleased with the effort for today. I really like the workout and can see that 8 is more than reasonable per set. Nice to know my cardio is feeling strong, at least with 16kg :)

Snatch Hold
32kg/55sec/side x 2 sets

Mindful breathing, meditation, focus are the keys. my right shoulder toward the end of the 2nd set was feeling the fatigue

Military Press
32/5/5x5

Great, first time in some time!

Pull-ups
12
10

Great day!

3 comments:

Mark Reifkind said...

good going.looks like you need eight reps per set to get the hr up enough.
we have to figure out how to get you to not load the back and get the hips instead.shouldnt be your back.
good stuff though.

Joefitness said...

I feel it was due to the fact that I had not put those demands on my body in some time and I have to make an adjustment with my technique when doing reps w/ such intensity (short rest period).

thanks man, I do feel much better overall with the movements in general and loading of my back. I believe a better hinge would have made the difference

Pete Diaz, RKC said...

Nice work nonetheless, Joe! It is a surprising workout!