More training logs

Monday 11/07/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

30 sets, 1.5 minutes rest, 4 sets

Total: 204/18.5 minutes.

Tuesday 11/08/2011:

32kg Two Hand Swings:

20, 15, 10, 10, 10, 10, 10, 10, 10

Total: 105

32kg Clean left, swing transfer, Clean right:

18 x 6

Total: 108

Sunday 11/13/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

• 22 sets, 2.5 mins rest
• 8 sets, 3 mins rest
• 10 sets, 3 mins rest
• 6 sets, 2 mins rest
• 6 sets

Total: 52 sets/36.5 mins

Tuesday 11/15/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

• 34 sets, 3.5 mins rest
• 10 sets, 2 mins rest
• 8 sets, 1 min rest
• 2 sets

Total: 54 sets/32.5 mins

Tactical Grip Pullups: 3

I started GTG-ing tactical grip (pronate with thumbs over the bar) pullups as the new RKC requirements call for each male candidate to perform 5 dead hang pullups or chinups. I elected to do tactical pullups as these are a bit more difficult yet easy on my elbows. Four years ago I worked up to 9 before injuring my elbows from over doing it. For now its just twice a day going to max before failure.

Thursday 11/17/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

• 36 sets 

Total: 36 sets/18 mins

Sunday 11/20/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

• 30 sets, 5 mins rest
• 6 sets, 2 mins rest
• 4 sets

Total: 40 sets/27 mins

Tuesday 11/22/2011:

24kg MaxVo2 Snatch 6 reps/set, 15 sec work/15 rest:

• 40 sets, 3.5 mins rest
• 8 sets, 1 mins rest
• 4 sets

Total: 52 sets/30.5 mins

Great session. I hit 40 sets without extra rest.

Thursday 11/24/2011

24kg MaxVo2 Snatch :

• 6 reps/set, 15 sec work/15 rest: 
• 6 sets
• 7 reps/set, 15 sec work/15 rest: 
• 20 set, 
• 6
• 10
• 6
• 4

Total: 374 reps/38 mins

Having hit 40 sets of 6 reps without extra rest, I moved up to 7 rep sets. Unfortunately I only remember on the 7th set doing the next 20 sets with the new increment. Definitely much harder similar to the jump from 5 to 6 rep sets. Once again I must work up to 40 sets before incrementing to 8 rep sets.

Saturday 11/26/2011



24kg MaxVo2 Snatch :

• 7 reps/set, 15 sec work/15 rest: 
• 26 sets, 4 mins extra rest
• 10 sets, 4 mins extra rest
• 4 sets, 2 mins extra rest

Total: 280 reps/30 mins




Monday 11/28/2011



24kg MaxVo2 Snatch :

• 7 reps/set, 15 sec work/15 rest: 
• 20 sets, 3 mins extra rest
• 6 sets, 2 mins extra rest
• 6 sets, 2 mins extra rest
• 4 sets, 2 mins extra rest
• 4 sets

Total: 280 reps/30 mins


Saturday 12/4/2011


24kg MaxVo2 Snatch :

• 7 reps/set, 15 sec work/15 rest: 
• 10 sets, 2.5 mins extra rest
• 6 sets, 2 mins extra rest
• 4 sets, 2 mins extra rest
• 6 sets, 4 mins extra rest
• 4

Total: 210 reps/25.5 mins

Major backsliding having taken 4 days off. No excuses.

Max Vo2 Snatch

Olympic weightlifting is on hold for at least six months as I focus strictly on kettlebell training. I had too many nagging injuries (right knee, left shoulder, left hip) that have since gone away since resting for a few weeks and then transitioning to kettlebell for the last two weeks.

A further impetus for putting down the O-lift training is work has been a lot more demanding with late night and week-end meetings that require extra preparation. My kbell training sessions are now under 45 minutes from start to finish versus a minimum 1.5 hours for the O-lifts.

At the moment I have been focusing on snatching the 24kg bell looking to get as close as possible to the SSST (Secret Service Snatch Test: 200 24kg snatches in under 10 minutes) before I turn 60. One of my students, ten years younger, succeeded with this challenge via a program of Max Vo2 I recommended. Well its time to follow my own advice. Prior to a trip overseas I was able to to do 40 sets of 5 rep/set with 15sec work/ 15secs rest protocol. Since returning and only training twice over four week period I had some serious back sliding. Here is where I am now:

Max Vo2 Kettlebell 24kg Snatch: 6 reps/set @ 15 secs work/ 15 secs rest:

• 26 sets
• 3.5 minutes rest
• 10 sets
• 3 minutes rest
• 8 sets
• 3 minutes rest
• 6 sets

Total: 50 sets / 34.5 minutes

I found a few years ago that resting after the first session and then doing mini MaxVo2 sessions gets the volume up without injury. A five minute Z-Health R-Phase warm-up and quick shower afterward got me through this in 45 minutes.