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Keep moving

I read VWC last night, good stuff. I see where you get all of your :15/:15 work from. I’ll not likely use this anytime soon, but when doing the CmVO2 test (cadence test) do you ever set the bell down, or do you actually snatch to that cadence. So round 1 has 6 reps per minute, i would have to snatch and hold at lock out to get one every 6 seconds? Or just do 6 and then set bell down.
 
LarryB said:
I read VWC last night, good stuff. I see where you get all of your :15/:15 work from. I’ll not likely use this anytime soon, but when doing the CmVO2 test (cadence test) do you ever set the bell down, or do you actually snatch to that cadence. So round 1 has 6 reps per minute, i would have to snatch and hold at lock out to get one every 6 seconds? Or just do 6 and then set bell down.
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To be honest I did not do the test. I just go for 7 reps per round. I have done 8 reps with the 16 and 18 kg kb. But I prefer just the 7 reps instead of hurrying, better 7 good reps than eg 9 sloppy ones. At 40 -50 rounds you still get an awfull lot of works/reps done. 40 rounds are still 140 reps per side and 50 rounds are 175 reps. Max I did were 60 rounds but for me the fameus sweet spot are 40-50 rounds. I might do one day 80 rounds, but that will not be nonstop but probably 10 rounds, some running and repeat this 8 times.
 
Guess I will be more working around in the back garden and start my runs from home (forest still near) instead of driving over there with my kb for a workout. I will miss it but with around EUR 2 (about 2.32 usd) for 1 liter of gasoline I plan to use my car less.

Anyway. Today's work.

5 x 5 (double 20 kg kb) clean and push press
- 20 bent over rows (double 20 kg kb)
1-2-3-4-5-4-3-2-1 press (22 kg kb)
- 20 bent over rows (double 20 kg kb)
3 ROUNDS OF:
- 10/10 bulgarian bag spins
- 15 pushups
- plank hold
5 x 6/6/8 swings (22 kg kb)

6/6/8 means 6 left hand - 6 right hand and 8 double handed.
 
10/10 mace 360's
10/10 mace 10 to 2's
10/10 mace 360's
10/10 mace 10 to 2's
10/10 mace 360's

- 5 x (2/2 - 2/2 - 2/2) snatch (24 kg kb)
5 ROUNDS OF:
- 8 (double 20 kg kb) cleans
- 3/3 renegade rows (double 20 kg kb)
20 x ( :15 on/:15 off) snatch (16 kg kb)
 
blutsj said:
10/10 mace 360's
10/10 mace 10 to 2's
10/10 mace 360's
10/10 mace 10 to 2's
10/10 mace 360's

- 5 x (2/2 - 2/2 - 2/2) snatch (24 kg kb)
5 ROUNDS OF:
- 8 (double 20 kg kb) cleans
- 3/3 renegade rows (double 20 kg kb)
20 x ( :15 on/:15 off) snatch (16 kg kb)
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Nice!
 
This time I was not the only one who decided to go for a walk, but luckily I took some lesser known(at least to tourists) paths, so still lots of time I did not meer anybody. Most crowded were the last 2 km, but that is always most people walk, bike etc.
Bret S. said:
Beautiful there! Looks like it was one of those incredible and quiet mornings.
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blutsj said:
Am I the only one were the forum reacts extremere slow the last couple of days. Takes a minute or more every time to post or open a thread.
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I'm having the same issue, the server here is very slow now, and I can't post with emojis.
 
Joe rogan mentioned that he uses pavel’s approach to training on his podcast. My theory is that the server is overloaded now. That’s based off of my own crackpot idea though.
 
LarryB said:
Joe rogan mentioned that he uses pavel’s approach to training on his podcast. My theory is that the server is overloaded now. That’s based off of my own crackpot idea though.
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Huh... that could be I spose (insert thinking emoji haha)
 
The slow server is really getting annoying. :(

Last minute I decided to start and finish with snatches, but that was not a good choice. Temperature just above freezing point and I felt something in my back so back to the original plan. Glad I could still move and finish my routine.

100 squats
5.4 km run
100 squats
5 x (10/10 bulgarian bag spins & 10 pushups)
 
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