Fabulous Friday

Started out with a full set of clean and presses with Svetlana. I was going to follow-up with swings and cycles but decided to switch to a variation on the VO2Max workout with two minutes of snatches using the 15 second work/15 second rest cycle and then hopping on the rollers for 2.5 minutes. Since I’m not very proficient with the kettlebell snatches I wanted to see how I would do when racing against the clock.

The more experienced kettlebell lifters start VO2Max routines with the 16kg bell and go either 15 sec/15 sec or 36 sec/36 sec. When using the 15/15 they try to work up to 50 sets of 8 reps. Nine reps in 15 second would be pretty sloppy technique. I was able to do 7 reps for some of the sets with my right hand, which was showing a cleaner technique. but mostly I was doing 6 reps in the 15 second work period. I counted only 6 reps for all sets to be conservative. My technique was far from perfect, but I was pretty happy with my volume. I still had some gas in the tank at the end, but didn’t want to go past an hour for the workout.

Workout:

Clean and Press
16 kg: 1/1,2/2,3/3,4/4,5/5 x 5 sets
150 reps
5,280 lbs

Circuits @ 30 minutes
Snatches on the fives. 15 second work sets and 15 second rest sets for two minutes.
Bike on the rollers wound up being about 3:30 in between.

Snatches
16 kg: 6/6/6/6 x 6 sets (or 24 sets of 6)
144 reps
5,069 lbs

1:04:13 - Duration
705 - Calories
45% - Fat
160 bpm - Max heart rate
91% - % of max:
125 bpm - Average heart rate
71% - % of max:

14:30 - Hard Zone
19:45 - Medium Zone
27:50 - Light Zone
25 bpm - 120 second recovery
173 - Heart Zone Training Points