Wednesday, January 21, 2009

Kettlebell Snatch MVO2 Workout as described my Kenneth Jay

Here is the workout for you and just let me know if you have any questions at all.

This is what you do for the VO2 max workout. In almost all cases a man would start with a 16 kg kettlebell and a woman would start with a 12 kg kettlebell. As with all things there are exceptions.

1st minute (8 reps/ 1 per 7 secs) Partner calls out and you keep the bell lock above head until they call.(Keep doing this for the next three minutes)

2nd: 12/1 per 5

3rd: 15 reps/1 per 4

4th: 20/1 per 3 secs

5th: All out Count all of your reps. You need the total for your workout.

You will divide this by 4 and round up for your actual V02max workout. I am currently doing it twice a week and adding 2 minutes per workout.

Basically, you go 15:15 using 1/4 of the reps of your all out effort. So if you did 28 you would do 7 per :15. Work rest is 1:1 ratio. You switch hands after each set.

The goal is to work up to 80 work sets(40 minutes). Once you get there you go back and add a rep and work back up to 80 work sets. Once you do that again you are ready to add yet another rep. Once you complete the cycle again then you would move to the 20 KG bell and re-test your cadence and start over.

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