Snatch Workout...

Lunch break:
16kg Snatch 7reps per 15:15
did 10 sets; Time 5min
Was hoping for more, but it is a start...
The VO2Max 15:!5 is for 80 sets total....that's 40 minutes!
Looking at the positive, I am 12% complete on this task!

Wall Pushups
3 sets of 50
============

Evening:
24kg 1H Swings 1min:1min protocol
3 sets








Knee tucks
3 sets of 40 (resting during sets..whew!)

Viking Warrior Conditioning, Convict Conditioning, TKD

Warmup

Z-Health Neural

Clubbells

Viking Warrior Conditioning

15:15 with 16kg kettlebell. Manages 17 sets before form started to slip

Convict conditioning:

3x50 Wall Pushups - Still hard towards the end. Maybe another week or so with this guy.

3x40 Knee Tucks - 3rd set was rough!

Tae Kwon Do (evening)

Did some full speed knife defenses. Holy shit people move fast. I was stabbed 15 times ina 1 minute round. I defended at least twice that...

Was tired. Too tired for safe TGU practice tonight.

VO2max

17 sets of 15:15 w/ a 16kg bell

VO2Max Training plus skills training

Lunch Workout:

• Vo2Max: 21 sets of 7 rep 15:15 protocol with 16kg bell = 147 snatches
  
• 1H-Swings 16kg 30:30 protocol for 5 mintues = 108 swings
  
• Goblet Squats 16kg 5 reps, 3 sets (30 seconds rest between squats.)

Evening:

• Pullups. Since my elbow is inflamed, I only did concentric pulls (up, n down.)
• Inversion. (Invertrac spinal elongation rack)

VWC Today

Low back was really tweaking. Only made it to 33sets.

VWC Numbers

Broke even yesterday on my VWC, 35 sets

Todays Viking Warrior Conditioning Numbers

Put on some Marine corp running cadences and did this today:
35 Sets, oh yea!

My lower back was a bit sore from Weds workout. My guess is that my form got sloppy towards the end (rounded back at the bottom??).
I was a little worried when I went to sleep Weds night and my back was already sore. At my advanced age (37) going to sleep sore might mean you'll wake up and not be able to move! BUT, I was fine.
I'm on my way to being a Man Among Men.

%CHANGE = 16.6667

VWC Session 4

Warm up:

• Halos
• Pumps
• Goblet Squats
  

VWC:

• Managed to squeak out 18 sets. 126 snatches, not too bad, but I have a long way to go.
  

One target at a time.

I am still fighting with breathing and form, but its slowly getting better. I am increasing at around 5% per session... I'm hoping things will click and I will soon be able to get some larger numbers.

I have noticed that on VWC days, I have A LOT more energy during the day. I must say, i really like that!

VWC is very much a mental game.

I am also knocking around the idea of doing VWC on M,W,F and various Strength routines on the other days. We'll see how that plays out.

My 96# KB should be here weds, tiem for soem heavy swings, hooah!