20110804 – 05h30 – VO2max DoubleJerk pyramid with active rests
JM + WarmUp (160 club)
Take 4 sets of KB’s – 1)light, 2)med, 3)med+, 4)heavy
4mins of VO2max[15:15] then rest 1min – 12 sets
The 15:15 is 15s of DoubleJerks, followed by 15s of RackedHold.
There is NO actual rest within the 8min set – you do DoubleJerks for 15s, then during the “rest” you “rest” by holding the KB’s in the racked position:)
use the KB’s in this sequence: 1,2,3,4,3,2,1
ie.
4 mins on 1)light
4 mins on 1)light
4 mins on 2)med
4 mins on 2)med
4 mins on 3)med+
4 mins on 3)med+
4 mins on 4)heavy
4 mins on 4)heavy
4 mins on 3)med+
4 mins on 3)med+
4 mins on 2)med
4 mins on 2)med
4 mins on 1)light
4 mins on 1)light
HRMax= xxx kcal= xxx