24kg Max VO2 Work

My back is doing very well and I have resumed training sessions. Here are my last two days:

Tuesday, July 15, 2008

Weight: 177 lbs.

Morning:

Z-Health: R-Phase + NWU2

Neutral Grip Pull ups:
7 x 5
3 x (3,2)
Total: 50

Afternoon:

32kg x 15 x 15 Two-hand swings

For the 1st 8 sets it was :20/:20 work-rest then I slowed down to :20/:35 for the remainder. Its been at least two months since I've done heavy swings and it showed.

Evening:

Neutral Grip Pull ups:
2 x 5
1x 4, 1 x 1
Total: 15
Total for entire day: 65

Wednesday, July 16, 2008

Weight: 180lbs .. not surprising as I totally pigged out yesterday (five ice cream cones!). No problem as I will get back on track today.

Morning:

Z-Health: R-Phase + NWU2

220 x 1 x 1 Conventional Dead-lift

This was test to see that my back was actually as good as it felt .. I passed.

32kg x 1 x 10/10 One-hand swing

I always like to "warm up" swinging heavy to help make the 24kg snatch feel lighter.

24kg Max VO2 Snatch Protocol @ 5reps/set :15/:15
Total: 50 sets for 250 resp in 25 minutes

I think this protocol is going to be key for me towards passing an SSST test. This was a killer. At set twenty I wanted to call it quits when I realized I had only done 100 reps total so I decided to try and double it. When reaching that goal at that 40 sets, it was just plain mind over matter for the next ten sets. Thank goodness I have already forgotten how painful it was as I intend on doing this once per week.

As a result this, I now have a better sense for the insane 24kg 8reps/set for 80 sets that Mark O Madsen, the Olympic Gold Greco-Roman wrestling hopeful, had done .. its insane! The strength and explosiveness needed for 8 reps/set seems impossible at this point.

Also I have to thank both Tracy and Mark Reifkind as I used both tape and sock sleeve to protect my hands. Absolutely no soreness, callous or anything .. this was the first time I used both .. I copied Tracy as she used both for her latest 16kg Max VO2 session.

32kg x 10 x 1/1 TGU

Afternoon:

Neutral grip pull ups:
BW x 8 x 5
(BW + 38lbs) x 1 x 2
BW x 2 x 6
Total: 54

I was able purchase another of the same pull up bars that I use at home. Our door frames at work are 35" wide whereas the bar is only good up to 32" doors. To remedy this, I added home made extenders by purchasing two 8" 1/2" diameter iron piping, inserting them in the ends, drilling holes and fastening with 3/16" nut and bolt on each end.

I now have about four of my co-workers GTG-ing pull ups. The additional thirty-eight lbs double I did consisted of a 3 lb dip/pull-up chain belt I built plus a 16kg kettlebell.