Saturday, December 13, 2008

40 minutes VO2 Max Snatch Protocol

Yesterday I performed 40-minutes of snatches following Kenneth Jay's Vo2 Max Protocol with a 16kg kettlebell. 15:15 (15 seconds of work, 15 seconds of rest). I performed 9 reps every 15 second work period.

Avg Heart Rate: 149 bpm
Max Heart Rate: 163 bpm
Calories burned: 554
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1 comment:

Sandy Sommer, RKC said...

Very nice work out. I'm getting there LOL

December 17, 2008 at 8:13 PM

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Did you Know?

Head strength coaches for Cincinnati Bengals and Washington Redskins have taken and passed the RKC.

World Power Lifting Champion Donnie Thompson is an RKC.

World renown physical therapist and creator of the Function Movement Screen, Gray Cook is an RKC.

Strength and Conditioning Coach for the Danish Olympic Team, Kenneth Jay is a Master RKC.

Olympic Silver Medalist, Mark O'Madsen is an RKC.

World Famous Strength Coach Dan John is an RKC.

RKC Quotes

"Kettlebell training will make you a better man.. even if you're a woman. If you don't know how, I'll show you. If you don't want to, I'll make you! " - Pavel Tsatsouline
"The Swings WILL continue until morale improves!" - Banner hanging at Lone Star Kettlebell in Lubbock TX.
"Anyone can swing a Kettlebell, but not everyone knows how to do the Kettlebell swing." - Master RKC Brett Jones
"Strength is a skill, so is endurance, so is flexibility!" - Pavel Tsatsouline

Scott Stevens, RKC & Pavel Tsatouline

Scott Stevens, RKC & Pavel Tsatouline