Back off MVO2

16 kg, 40 sets 9 reps 15:15.

I actually did 10 reps on my first set by mistake. I can't keep a 10 rep pace at this time -- 9 reps is hard enough. But it is physically possible to have a 10 rep 15:15 pace -- at least for one set ;)

I tried a new cue on my snatches. I worked hard on engaging my lats during the hip snap and letting the bell bring my arm up. This was different, and I liked it. It is a way reduce trap involvement.

Swings are Kings

Never under estimate the power of the swing. I have been doing MVO2 snatches for a while now. But on this Sunday's KBLA class we ended with swings -- any type of swing for time.

I used 24kg

• 2 minutes work, (1 minute? rest)
  
• 1 minute work, (1 minute rest)
  
• 30 sec work, (30 sec rest)
  
• 30 sec work
  

That was as hard! It was more taxing on the grip than 24 kg, 40 sets 5 reps, MVO2 15:15.

New RKC Snatch Test

I wanted to try the New RKC Snatch Test. So I opted to trade my heavy MVO2 day with the new snatch test. 

• At 146.2 pounds
  
• In Google Type "146.2 pounds in kg"
  
• Google returns "146.2 pounds = 66.3152045 kilograms"
  
• 10 Reps at top of very 30 secs (Pace is for 100 in 5 minutes)
  
• Typically finish 10 reps in 23 seconds
  
• Finnished 70 reps in 3:23
  

My cadence was at the 100 reps in 5 minutes. But I was pretty spent just passing my requirements. I wasn't mentally prepped to go the whole 5 minutes.

I think I can probably add 5 reps per week. I would like to do the "heavy weight" 100 reps.

But it's nice to know I would still pass. My candence was much faster than I needed to make my requirements, but this is the candence I would like to hit for the SSST.

Perhaps the weight Scaled SSST (SSSST) could be 2 reps per kg of girevik in 10 minutes.

So I don't know which would be better

1. Keep the cadence and train to extend to 20 sets (making the SSST)
   
2. Fix at 20 sets upping the candence until I hit 132 in 10 minutes (SSSST)
   
3. Alternate every week between 1 & 2
   

I'm leaning towards #3. The SSSST, can be a mile stone on the way to  SSST. My guess is that the slower paced #2 will reach the goals first.

Fast For Fifty

Fast for fifty sets, AKA Fast 450 snatches.

Kenneth Jay laid down the law with his MVO2 Protocol.

Rif led the way 80 sets of 8.

Cecilia Tom soldiered on with bloody hands.

Nikki Shlosser laid down the 50 set challenge.

I know 50 is a far cry from 80, but 9 reps is more than a bit harder than 8.

When I hit 46 sets on the 8 rep 15:15, I bumped up to 11 reps on 20:20.

So I never made it to 80x8 on 15:15.

50 Sets 9 Reps 16kg MVO2 15:15

450 Snatches.

Doing the MVO2 15:15 protocol is a bit like driving cross coutry.

The landscape goes though change after change.

Every ten sets or so the experience of MVO2 changes and becomes something different than before.

I can't imagine what the next 10 will bring let alone the next 30!

50 Sets Heavy MVO2

A couple weeks ago, I mixed the (old) RKC Snatch Test Rules (one hand switch, no putting down the bell) with the SSST goals. Well there is a New RKC Snatch Test that goes into effect starting February 2009. It fits in well with the SSST. It essentially is the SSST for 5 minutes instead of 10 minutes.

Each week, I've been doing one high speed 16kg MVO2 session, and one medium speed 24 kg session.  I found out about the test change out after this morning's "heavy" MVO2. The 24 kg 15:15 should be good conditioning for the new test rules

Today I hit a PR w/ 50 set of 5 reps 15:15 with the 24 kg.

Back to MVO2

It's been a week since I've done the MVO2, and my body was both dreading it and Jones'n for it.

My MVO2 session are early sp that the LA Wild fire hasn't kicked up yet. The wind is still North westerly. As the sun heats the dessert, the wind will com in off the Nevada dessert and bring in wildfire smoke and ash.

MV02 15:15, 44 sets 9 reps 16 kg.

Last Friday I had to skip my normal 24kg MVO2 day, to get ready for our company "Day of Service". We painted a local school handball court and did some gardening. I opted for the gardening ad did some heavy shoveling to dig out some ugly and "trimmed to the ground" bushes.

Some of the roots were still green and they were mixed in with tree roots. That plus "dead cleaning" a 50 gallon trash can filled with roots and dirt, in order to toss the yard waste into the dumpster, made for a pretty good work out.

360 Snatches 20 minutes

Pump Up the Volume!
MVO2@ 15:15 16kg 40 sets, 9 reps = 360 snatches

Average Heart Rate 172

Max Heart Rate 188

Felt good, but the pesticide wafting over from up the street was starting to get to me.
In fresh air I know I can get 50 set in the very near future.

RKC Snatch Test Embedded in SSST

It's been two months since my official RKC Snatch test at UCLA.

So I decided instead of my scheduled MVO2 practice, I would do a timed RKC snatch + snatch until I hit 200.

Well that was the plan anyways. My left shoulder is a little hinky, and it didn't feel right until near the end. 

• RKC Snatch 22 Left, 26 Right (pass for RKC snatch test)
  
• 8 Left, 8 Right
• 8 Left, 8 Right
• 8 Left, 8 Right
• 8 Left, 8 Right
• 5 Left, 5 Right
• 5 Left, 5 Right
• 100 snatches: Total time 7 minutes 20 seconds

RKC Snatch Test: pass

SSST: fail

Gym Day

I walked the 16 kg down to the club-gym to do pullups -- about 300 yards each way. Most of the way carried it racked.

About 5 1-3 rep sets pullups. I had a hard time with the weighted pulled ups. The bar was high for me so I had to stack a few step blocks so I could reach. Nice experient, but not worth the pull up part. The racked-carry walk was a good workout.

3 double 110 Lb. dumb bell deadlifts. One with calf raises.

Dumbell: Militaty Presses, Windmills