gtg:
ring dips 6x2
Workout:
jm - ankles, knees, hips
5min alt tgu @ 60lb sandbag (shouldered)
8,7,6,5,4 pullup
rest 2 min then:
Vo2 Max :36/:36 @ 16kg
16 sets total
(240 reps)
rest 2 min then:
2x50yd rack walk @ two 24kg's
side planks and bird dogs
notes: All work done by sjm. I am getting back in the groove after our two weeks of madness in the mountains. What a trip that was. I already miss having Adam around. He seems to test me inadvertantly whether he realizes it or not. It's good to have someone around like that. Would I have completed the bup tgu with the 32kg if he wasnt here? Probably not. Would I have made it across the slackline two times if here wasnt here? Doubtful. That guy pushes and motivates me like no other.
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4 comments:
Hi Steve,
Excellent work capacity!
Did you start the VO2 max with :15/:15 before transitioning to the :36/:36 protocol?
I've been training the 16kg :15/:15 for several months at the 7reps/set rate and recently hit 62 sets. Would you recommend staying at the :15/:15 and bumping to 8reps/set or just going for the :36/:36 at 15reps/set?
Hey Franklin,
Thanks for the praise! You have some very solid stuff going on yourself there, sir. In regards to your question, I actually started the VO2 Max protocol with the :36/:36 with the 16kg. I am moving to the :15/:15 with the 24kg in a week or so.
You will get different effects when manipulating the intervals. The :36/:36 is desinged to work you at about 80%-90% your VO2 Max. The :15/:15 is designed to work you at about 100%-120% your VO2 Max. The :15/:15 KJ says is designed for a heavier weight as well.
Play with it as you like and just keep notes on what works!
And thank you sir, both for the prompt reply and the kind words of encouragement!
Wow, 24kg :15/:15 sounds very challenging but from reading and seeing the excellent work you've already done, I know you are more than ready for it .. I will be following your progress closely for continued inspiration.
On a separate note, judging from your videos, I have a client with what looks like to have a similar physique. He is: 6'1", 155lb, 5% BF .. am I close? He's making really fast progress and is planning on going for his RKC. If I'm right, you would provide an additional positive impetus for him.
Franklin,
You are close, yes. I am 6'3" and 180lbs. I am glad to hear your friend is heading to the RKC! He will enjoy the pain, for sure. Let me know if you have any questions for he or yourself and I will help in any way!
Thanks for reading the blog and I am glad to hear I am a source of inspiration!
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