MVO2 24kg 6 Reps

22 Sets 6 Reps MVO2 15:15
Last week I did 10 Sets of 30:30, 10 Reps immediately followed by 20 Sets 15:15, 5 Reps.
This week the extra rep on the 15:15 made it a bit tougher.
My target was 40 sets, but I need to build my volume back up.

Ipsilateral One Arm One Leg Pushup: The Movie

Return of the VO2

It has been over two weeks since doing the MVO2,
so I wanted to take it "easy". Also, I wanted to use the 24 and practice with the RKC men's standard weight. So to make things a little challanging but not too stressful, I decided on a 30:30 protocol.
It was too fatiguing to continue for the full 20 minutes so I changed mid point to the 15:15 protocol. One nice thing about the non-standard 30:30 protocol is that I can convert on the fly without resetting the Gymboss


Using the 24kg:
10 sets of 10 reps 30:30 (10 minutes)
20 sets of 5 reps 15:15 (10 minutes)
200 reps total

Where Have I Been

I abandoned my only MVO2 attempt since the last one I blogged. My calluses were catching. Proper hand care is important.
Mean while, my practices have been mostly presses, pull-ups, and heavy swings, all at low volume.

Ipsilateral OAOL Pushup
Inspired by an inquiry last month about one-arm one-leg push up,
I was surprised that I could switch arms and legs on the fly.
Next thinking about the FMS ipsilateral mobility test, I wanted to see
how hard it was to do a right hand + right leg push-up again I was surprised that it was doable!
The left side was uglier but it was doable also!

Hopefully tomorrow I can return to MVO2

MVO2 15:15, 70 Sets 9 Reps

630 snatches 16 kg in 35 minutes. PR

It's interesting how the first ten sets start slow as I'm warming up.

Sets 20-40 go rather fast.

Sets 50-60 are real work but they go fast also.

The last ten are almost an out of body experience -- I feel like I'm about to hit the bonk.

Max VO2U

Go vote!

Workout Updates

I had to move my Friday workout to Saturday, Sunday was rained-out and Monday was a pretty typical heavy day.

Saturday:

My goal was back to back "New RKC Test". For me that is 132 snatches in 10 minutes.

The first 5 minutes I kept up with  7 snatches every 30 seconds alternating hands each set.

The second 5 minutes, I had to drop down to 5 snatches every 30 seconds. 12 Reps short of my 10 minute goal!

As I did 5 extra minutes of cooldown of 3 snatches every 30 seconds for a total of 150 snatches in 15 minutes.

Sunday:

The Sunday morning  KBLA class was rained out so I did Turkish Get Ups with the 24 kg and 32 kg. I threw in a Bent press with the 24 on each side.

Monday:

2 Set 10 Reps, 2-handed swings, 32kg

1 Set 10 Reps, Right hand swings, 32kg

1 Set 10 Reps, Left hand swings, 32kg

1 Set 10 Reps, Swings Switches, 32kg

5 Sets, 10 Reps, Double 32 kg

5 Snatches Right 32 kg

2 Snatches Left 32 kg -- too wobbly so I stopped

2 Reps Double Clean and Push Press 32 kg with 10 seconds lockout.

10 yards Bear Crawls with 32 kgs.

1 Windmill each side Left, Right with 32 kg (the Left actually felt stronger today)