Return To The Kettlebells
- Thread starter Kristof
- Start date
ClayPainter
Level 2 Valued Member
What's the reason for the R vs L differences in reps? I it to balance out strength?
Kristof
Level 4 Valued Member
It is snatch test designed by Keneath Jay at Viking Warrior Conditioning: you change arm every minute and do:
1 minute 10 reps,
2 minute 14 reps,
3 minute 18 reps,
4 minute 22 reps,
5 minute is last minute and than you do as many reps as you can do.
Result devide by 4 and this is the ratio for first protocol in VWC program.
If you can do more than 28 reps in last minute you should try heavier kettlebell. If you can't do 24 you should get lighter.
First protocol is 15:15 (15 seconds work and 15 second rest). When you achive 80 rounds 7 reps per every round move to next protocol (36:36).
It is all described in mentioned book and I recommend read this because author explains all idea in details and gives few programs how to join strength and conditioning. Also Pavel recommended this book in Return To The Kettlebell book.
Week 11 (Explosive Block)
Light Day16+16
Jerks 5x 2,4,6 = 60reps/ 7:06
Snatch 32 10x3 EMOM = 60 reps/20 min
Kristof
Level 4 Valued Member
Thanx, man!
Week 14 (Strenght block)
Light Day
32+32
Double Military Press 5x 1,2 = 15 reps/ 14:41 min
Double Front Squat 5x5
DeadLift 100x5, 3x120x5