Weight: 177 1/2 lbs. Yesterday we had Indian buffet and although I didn't overdo it, the high salt content tends to bloat me a bit hence the 3 lb water weight gain. It will be gone in 2 days.
32kg x 1 x10/10 One-hand swing
24kg Max VO2 Snatch @ :15/:15, 5 rep/set
Total: 52 sets (PR)
6 min rest
24kg Max VO2 Snatch @ :15/:15, 5 rep/set
Total: 8 sets
I made my goal of 52 continuous sets .. a modest 2 set increase. I had at least a few more sets left but instead opted out to increase the volume slowly and steadily. I rested and did some Z then completed 8 more sets for total of 300 reps.
Of note is that although quite challenging and the fact that I was a little tired when I started these, it was no where near as psychologically demanding as my 1st time with heavy VO2. Following Tracy's lead, I am shooting for two VO2 sessions a week and increase in 2 to 4 sets per session. In her case, she wants to work up to a 16kg Kenneth Jay's new boost protocol and I'm sure she will achieve it in record time. In my case, I will be taking a slower path to the 24kg SSST by 1st reaching 60 set @ 5reps/set and then increasing to 6 reps/set and starting all over again, then 7 and finally 8. When achieving the 60 sets @ 8reps/set I should be close to an SSST based on the results of Dustin Silveri as documented on the 50,000 snatch challenge.
Heavy TGUs was a solid way to end the session.
32kg x 10 x 1/1 TGU
Although I keep meaning to plan a session of complexes and chains, I keep falling back on very simple sessions consisting of many sets of a few lifts.
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8 comments:
Heavy VO2Max and heavy TGU - this could be Your Program Minimum :)
I sometimes miss my combos, too, but together with VO2 it would be too much for me, I'd probably do both half-heartedly, and there would be no point in that.
I'll have to add in a few sets of one or the other basic exercise, especially presses, to keep my groove fresh though, like you do.
Gabi,
Hah .. that was good one!
After the VO2Max, even the TGU's require intense concentration. Normally I can do doubles or even triples each side .. not after VO2; its singles only and barely.
Excellent job, Franklin! I may have to give that thing a try.
"I keep falling back on very simple sessions consisting of many sets of a few lifts"
Me too.
Aaron,
Thanks! I needed the structure of the MaxVO2 to increase the density of my volume 24kg snatching. By slowly increasing the number of sets over time, I should avoid some of the problems with overreaching I have had in the past.
Again my sincerest gratitude to you for suggesting to compete in the TSC. It has really focused my training. Besides, the three TSC events are so well balanced I don't mind spending the majority of my sessions training them.
That's the way to do it! Keep it simple and watch the results pile in!
32kg TGU.....very nice!!!!!!!1
Sean,
Indeed! No one said it had to be complicated to be effective:
"The Snatch: For android like work capacity and the pain tolerance of an immortal" Pavel Tsatsouline from ETK
Franz,
Thank you my west coast brother .. as always you are welcome around these parts. And my blessings to your beautiful family.
In lieu of Military Presses, I prefer a session of heavy TGUs as the grind of choice .. it's much easier on my shoulders and is the only lift that additionally works my obliques. Plus its just plain silly fun to groove to!
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