Friday, November 14, 2008

Heavy Metal Fridays: 1 Week-2 PRs+Motley Crue

Just so you know that I practice what I preach, in the last seven days, I burned two new kettlebell PRs. Last Friday I ripped 60 snatch reps with my 24kg in 3:48. Tonight on Friday one week later I completed 30 straight minutes of the VO2 Max Protocol using my 16kg and getting seven reps per set. For those of you that don't know what the VO2 Max Protocol is, it's ripping 7-9 snatch reps with one arm, putting it down, then switching arms to rip another 7-9 reps. Each interval is 15 seconds. You snatch 15, rest 15, snatch 15, rest 15, etc. It's one of my favorite KB routines. You can get a lot of volume while maintaining good form and crisp lockouts. So each snatch set I was getting 7 reps which means 14 total reps per minute. 14x30=420 reps. Big time volume but in quick sets of seven. To view my 24kg PR of 60 reps, go here: Enjoy the Pain!
And to complete a total HEAVY METAL evening, I'm off to the Hollywood Palladium to see Motley Crue! I'm a rockin' mofo tonight Comrades! Keepin' it real with whole body strength and power! From a warm and windy SoCal tonight, Coach RJ

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