Tuesday, September 30, 2008

9/30/08 Tuesday

Max V02 today.
warm up sets 4 min
check the max 1 min
3 min off
40 sets of 8 with 35lb
Total of 372 snatches in 28 min.
........
My plan is the ETK Rite of Passage Workout using the 32kg for
ladders and the 24kg for snatches. V02 on Tuesday and
variety on Thursday. Might switch these days to spread out the snatches
next week. Goal is 5x5 ladders with the 32kg, 80 sets V02 max and 200 snatches with the 24kg in 10 minutes (Secret Service Snatch Test).

1 comment:

MKSchinabeck RKC said...

Jon,
Looks like a good program. We are going to have very similar goals and can push each other to the finish line. I tried the SSST about 2 months prior to the cert. I specifically trained for it and made 197 reps. Check out Dave Whitley's blog for a great overhead hand switch technique that will give you 30-40 extra seconds of time compared to using the hand to hand switch with an extra swing.

Matt