Great night last night. It is always good to be with people who mean a lot to you. Got to hang with some college buddies and guys that I played hockey with. Never a dull moment in that group. Just the way I like it. Definitely made the beer taste better telling old stories and laughing it off.
Today’s training sessions is straight cardiovascular. VO2 kettlebell snatch workout. I don’t exactly know why it is named the “VO2″ workout, because my feeling is that I don’t even get in the same ballpark of my oxygen uptake threshold, but whatever. At least I know that the workout is by its name. The workout weight used will be a 16 kg bell, alternating arms every 15seconds for roughly 40 sets. At a work:rest ratio of 15:15 this equates to about 160 KB snatches with each arm in about 20 min. Sounds like a lot I know but I think the fact that KB snatches are a little more free flowing than DB snatches, and also the fact that I am not trying to break any records with the weight used (relatively light) allows for avoidance of overuse. I still think that engaging in too many snatch based workouts in a week will lead to major upper trap dominance. Upper trap dominance can be associated with neck pain, asymmetries with lower trap development (if not addressed with corrective work), and overactive traps. Overactive traps can be painful if left un-attended, giving a person a constant aching/spasm type feeling. I have had it happen to me a few times and I have avoided it at all costs ever since. Its annoying to say the least.
My recommendations to any doing metabolic work like this, where work and rest periods need to be spot in regards to time is to buy a Gymboss, or any other type of interval timer. I like the Gymboss personally. It is portable, has multi-functional settings, and allows me to focus on the workout. Nothing worse then trying to calculate rest periods while you are wheezing from exertion. Just set the timer and forget about it. It’s that easy.
Give the workout a try:
VO2 Snatch Challenge
40 sets (20 minutes) of:
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16kg/KB snatch
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Alternate Right/Left each set
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15sec work: 15sec rest
Enjoy…
KG
