Monday, April 6, 2009
I sure dislike missing a week of Kettlebell training however when my trainee Max called last week to cancel due to wrist injury I was relieved as I needed the rest from a grueling week of O-lifts.
Although feeling a little tired today, I was all business when Max showed up at noon for one of my challenging sessions. I think Max would agree we achieved "challenging" considering he tossed his cookies after his second session of the Kenneth Jay, Master RKC, MaxVO2 Snatches. Like a true Viking Warrior, he took a few swigs of water and and then finished with a very strong third session.
Early afternoon Kettlebell session:
Z-Health Neural Warmup Level II Dynamic Joint Mobility
32kg x 1 x 1/1 TGU
32kg x 1 x 2/2 TGU
Double 24kg x 5 x 10 Two-hand swings, each set at the top of minute
32kg x 1 x 10/10 One-hand swings
24kg MaxVo2 Snatch 15 secs work, 15 secs rest @ 8 reps per set:
Total sets: 10 + 8 + 6 = 24
Total snatches: 192
The Max Vo2 was a little easier as I now know I won't die even if I feel like it. Max used a 6rep/set format and did sessions: 12, 10 and 8 for a total of 30 sets or 180 snatches. He loves the protocol and is improving at a very fast pace.
Total Volume: 17200 lb
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3 comments:
Dude, you're making your students blow chunks?!?!? I'm surprised at you. Come on, show some compassion! =)
Hi Howie,
Max is tough as nails. He told that my sessions are by far the best strength and conditioning he has ever experienced.
To be honest I have come very close several time to loosing it myself during MaxVo2.
Thanks for the updates here as always!
One tip if you have not done it, is to change the speed on the Z Health Neuro Warm up. Do only 3 reps, but take 15 seconds to do each rep. Your body will get used to mobility work, just like any other exercise. Let me know how it goes!
Rock on
Mike N
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