20100227 – 07h00 – VO-max-outs
JM & WarmUp (100club)
SqBw 10, Sw2h 10, SqBw 10, Sw2h 20, SqBw 10, Sw2h 30, SqBw 10, Sw2h 40, SqBw 10, Sw2h 10
VO2max snatches – the standard version – 4mins
Now we’re gonna bump it up. Instead of the resting 15s, we’ll add in some twists.
Standard is work/rest. We’ll do Sprint/Cruise instead. The “cruise” is the active rest phase. Later, we’ll use 2 sizes of KB (Heavy/Light)
Set 1: VO2SquatMax. (SqBw + Sn). The Idea is to sprint the one, cruise the other…then swap them around
a) Snatches(16kg/Sprint) + SqBw(Cruise). 4 sets of 4mins with a 15s rest between sets.
To clarify
Sn(sprint)/Sq(cruise),Sn(cruise)/Sq(sprint),Sn(sprint)/Sq(cruise),Sn(cruise)/Sq(sprint)
Set 2: VO2SwingPushpress. (Sw + Pp). Here we use Heavy/Light (24kg/16kg) as well
Pp(light),Sw(heavy) – 4mins total – switching every 15s
Sw(light),Pp(heavy) – 4mins total – switching every 15s
Set 3: Here we use Heavy only (36kg). Sequence is Swings, DragonLunge(hold at the bottom – no movement), repeat other side, Bridge(strict)
Each for 30s. 4 sets with no rests between.
Set 4: Here we use a bit less than the previous Heavy (32kg). Sequence is Bridge, PushPress, DragonLunge, Rest
Each for 30s. 3 sets on each side with 30s rests between.
BrL, PpL, DragonLungeL, rest
20 pullups (10 for ladies)
BrRev – 2mins
Sloooow pushups (10 counts down, 10 counts hold at the bottom, 10 counts up) – 3 reps
HRmax=xxx, yyy kcal