More 24kg MaxVO2

Weight: 181 3/4 lbs

Yup, a late night with a new Thai restaurant .. my dish came with too much peanut sauce thickly spread all over my steamed chicken and veggies .. impossible not to eat every drop. Next time I'll order the sauce on the side where I may have a better chance at self-control. :)

Today called for two short sessions.

Morning:

Z-Health: Neural Warmup Level 2

Double 24kg x 1 x 3 Military Press
Double 24kg x 1 x 2 Jerk
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/6 Military Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 3 Clean and Press
Double 24kg x 1 x 2 Clean and Jerk
Double 24kg x 1 x 10 Swings

24kg x 1 x 5/6 Clean and Press
Double 24kg x 1 x 10 Swings

Double 24kg x 1 x 5 Front Squat
Double 24kg x 1 x 10 Swings

Total time: 13:30

The five groups of lifts, some with two, some with three were superset-ed with minimal rest between supersets. I was shooting for 5 reps for each of the two sets of double KB pressing .. the singles did not present a problem. Each time I only made 3 reps so I completed the 5 reps with 2 additional double jerks. This short routine very intense but not so taxing as leave me exhausted.

Late evening:

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

24kg MaxVO2 Snatch @ :15/:15, 8 rep sets for 20 sets (PR)
24kg x 1 x 15/15 Snatch
24kg x 1 x (1/1, 2/2, 3/3, 4/4, 5/5) Snatch ladder
Total Snatches: 220

32kg x 1 x 10/10 One-hand swings
32kg x 1 x 20 Two-hand swings
32kg x 1 x (10 DARC swings, 10 Two-hand swings)
32kg x 1 x (5l, 5b, 5r, 5b) Roundabout swings

Total Time: 23 minutes

Like many other comrades, I am much stronger in the evening than the morning. My snatch effort was the strongest that I could remember. The twenty sets of 8 rep sets of MaxVO2, a welcomed PR, is exactly 160 reps in 10 minutes .. a decent baseline for the SSST.

The only data point I have for relating a 200 rep SSST effort with a corresponding MaxVO2 number of sets is a correlative result I found on the 50K snatch challenge site showing Dustin Silveri performing 60 sets of 8 rep sets of MaxVO2 and shortly thereafter getting 202 reps in the SSST. If things were linear, then I would have expected that 40 sets would suffice. But alas, I have already experienced a MaxVO2 non-linearity when each time I increased reps by one, the resulting new set PR was 20% less volume than the PR with one less rep. Right now 40 sets seems no easier than 60 at this point so I will continue to slowly add more sets.