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.

DO NOT SACRIFICE QUALITY FOR QUANTITY

Fellow DV8'ers,

Today, I continued my filming of some more Kettlebell Concepts for my new website, which will be a continuation of DV8Fitness, named KETTLEBELLS.ME. I went into some very basic, but very important concepts that we all tend to forget about. The hinge, deadlifts(using a pole), Hardstyle(compression) and pressurization.

As I talk more and more about these topics, it has occurred to me that the requirements for Level II are attainable. There has been much talk that the Level II Cert requirements for the press and pistol are ridiculous. If we master the "Hardstyle" method of training and always make sure our form is perfect, we all can press and pistol the bell we are given.

REMEMBER DO NOT SACRIFICE QUALITY FOR QUANTITY!!!

The same amount of effort and muscle recruitment is applied to pressing a 16kilo bell as the 32kilo bell. I remember Brett Jones demonstrating how the hip snap is the same when swinging a 6kilo bell vs. the 24kilo bell. The concept of Compression and how your press is only as good as your clean is so true. Slow it down and think about squeezing every muscle in your body to get that bell up. It works.

Looking forward to Level II.

New Personal Record on my Deadlift!!

Comrades,

Well, I surpassed my previous deadlift number by 30 pounds. I did 6 sets of Deadlifts.

135, 225(feeling strong), 265, 315, then 335. Supinated/Pronated grip, and back was straight. I used the PVC pole and started with a set of 10 reps, making sure my 3 contact positions were in line. I felt so good and so strong. My next goal is 400. This will take some time though. I am starting to swing the 32's, which really help prep for the deadlift.

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Dv8Fitness videos are up on Utube. Check them out and tell me what you think. Of course you always want to cover more than what you say on video. So, these will be updated. I am going to video every Sunday, so keep looking on Utube for some good videos.

Also, KETTLEBELLS.ME will be coming soon. Stay tuned Comrades.