15:15 Vo2max Snatch Workout

Comrades,

This Saturday we are attempting to do the Vo2max protocol. This will give you a cadence, that you will use during your Vo2max workout. Ultimately, the Vo2 will help with your SSST(Secret Service Snatch Test). We will do the SSST as a class as well.

I sent a mass email out concerning how the Vo2 is executed. If it does not make sense, I will explain further and in simpler terms on Saturday. What bell do I use?? Well, the men should you a 16kilo and the women should use a 12kilo.

Here is a simple breakdown of how the Vo2 is done.

5 continuous minutes of snatching. The cadence is steadily increased every minute, ending with the 5th minute of all out effort.

1st min: 8reps/1 rep every 7seconds.
2nd min: 12 reps/1 rep every 5seconds.
3rd min: 15reps/1 rep every 4seconds.
4th min: 20 reps/ 1 rep every 3 seconds.
5th min: ALL OUT EFFORT!!!. Remember your number divide by 4 and round up.

Example: 5th set was 28, divide by 4=7.

15:15 Vo2max. So, 15seconds of work, 15seconds rest. In those 15 seconds you must get 7reps. the goal is 40 sets.

SEE YOU ALL ON SATURDAY. If it rains I still expect you to show up and get it in.