20091002 – 05h30 – VO max’s
JM & WarmUp
We’ll do a modified VO2max session.
3xKB: 12,16,20kg. We’ve done VO2max often enough that everyone knows there numbers, so we’ll go straight into it.
12kg 15s,rest 15s,16kg 15s,rest 15s,20kg 15s,rest 15s (L)3sets – then (R)3sets
12kg(L),rest 15s,12kg(R),rest 15s,16kg(L),rest 15s,16kg(R),rest 15s,20kg(L),rest 15s,20kg(R),rest 15s – 3sets
12kg 15s,NO_rest,16kg 15s,rest 15s,20kg 15s,rest 15s (L)3sets – then (R)3sets
12kg 15s,NO_rest,16kg 15s,NO_rest,20kg 15s,rest 15s (L)3sets – then (R)3sets
Kick up to 20kg,24kg
20kg 15s,rest 15s,24kg 15s,rest 15s (L)3sets – then (R)3sets
20kg(L),rest 15s,24kg(R),rest 15s,20kg(L),rest 15s,24kg(R),rest 15s – 3sets
20kg(L),NO_rest,24kg(R),NO_rest,20kg(L),NO_rest,24kg(R),rest 15s – 3sets
GetUp situps using 20kgx5(L),24kgx5(L) & repeat (R). Round 1 with racked KB, round 2 overhead/lockout