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!

Starting VO2Max

Working off the protocol Kenneth Jay gave us at the UCLA RKC, I am started with 41* sets of 7 reps per 15:15 with the 16 kg bell. (288 snatches). This was much easier than when we did it at UCLA. Of course, this wasn't the the third workout of the day, nor was the sun burning down on me. Depending on how I feel Thursday, next week I may bump up to 50 sets.

This is a great VO2Max protocol, but I do see the value in low rep high quality snatch practice. Like I blogged earlier, I get a lot out of the snatch, overhead squat, snatch practice.


*I meant to do 40 sets but I am still getting used to the Gym Boss*