I freely admit I am copying Sr. RKC Mark Reifkind's high volume as well as Kenneth Jay's Max V02 training. If one must copy, copy from the best. After I saw Rif's recent post, I was stoked for him. As i started training, I stopped my one arm swings at 18,480 lbs. I was pretty smoked. But after a couple minutes rest, I thought, at least get the weight poundages moved, so I did a snatch hold with the 20 kg for 10 secs, then 5L/5R strict military presses for 5 sets with a min. rest in between. Here was the breakdown.
1 arm swings 16kg.
10/10 x 10= 200 reps x 35.2 lbs = 7,040 lbs (30 seconds rest on most of the sets save for the last few, i had 40 seconds rest)
1 arm swings 20 kg
10/10 x 13= 260 reps x 44 lbs = 11,440
18,480 lbs.
2.5 mins rest
Snatch hold + Mil Press 20 kg
5/5 x 5 = 50 reps x 44 lbs = 2,200
Total weight= 20,680. PR of weight moved for the day. Silent victory. :)
Now back to MIDP work.
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4 comments:
well done man. it's not like it's a bad thing to be inspired by someone's workout and challenge yourself. it's what it's all about. well done and glad I could help.
No, not a bad thing at all. Thanks for raising the bar, and setting my wheels in faster motion.
wow, you are getting it done brother!
God bless!
Getting it ready for Sept. RKC Franz! WOO!
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