VO2 max day

Well i will say that the sanded handles are better and smoother for snatches. That and the heavy wrap I applied to my left hand, allowed me to train.

VO2Max 20kg
36x7

Tactical frog - 5 reps

The a co-workers significant other came over. I started him with Face the wall squats and pumps. I proceeded to demonstrate Swings, 1 and 2 handed, cleans, presses, tgu, front squats and snatch. I started him with 2 arm swings with my 8kg. After a few practice sets he wanted more so he did the following.

2 arm swings 5x10 on the minute with jogging as active rest

1 arm swings 5x5/5 on the minute with jogging as active rest

I told him he had just completed 100 swings in 10 minutes.. He was amazed.

Then onto TGU. I had him do naked ones for 2 reps each side. Then 2 reps each side with my 4kg and then with the 8kg.

I then explained the the program minimum and he said he was hooked. That makes a total of 15 people that i now have convinced on the benefits of KBs.

A Great day!

VO2 MAX, Slipknot & ripped callous

Started the day by cleaning up my workout area, the garage. This took me 2.5 hrs. Nice and clean though!

Once finished, I threw in some Slipknot and proceeded with my VO2 Max with the 20kg.

Everything was going great until on I ripped 2 callous on my left hand, on my middle and little fingers. I finished my right hand and called it a workout. I am going to sand my 20kg lifeline handle tomorrow to see if that makes a difference. I don't have the problem on my PB KBs!

I was feeling great when this happened. I am sure i would have hit 50 sets today. anyway here is the workout

30x 7 reps

VO2Max day

Halo 5/5 with 8kg

Pumps 7 reps

VO2Max 20kg
40x7 reps

DBL swings 24kgs
3x10

Done

VO2 max day

VO2Max 20kg :15 :15 - Increased over last week.
32 sets x 7 reps

2kg snatches 2x8/8

Jandas 1x5

Double swipes 15s
2x10

VO2 Max day

I started off the evening with digging and tilling the area my pool left. I rubbed two blisters, one one each hand.

So for snatches I had to put on the cut sock.

VO2Max - I haven't done these since last calender year. So took it easy
20kg - 30x7 reps :15 :15

Shield casts 15# 2x10/10

Mills 15# 2x10/10

done