Since I've completed 40 minutes of Snatches with the 16kg I've moved up to the 24kg.
My Maximum pace with the 24kg is 10 snatches in 15 seconds.
For now I am aiming at 7 reps every 15 seconds and trying to build up to 20 minutes, then 40, then I'll increase my pace to 8 or more reps. This should help me prepare for increasing mySSST numbers to 250 and help me improve upon my personal best of 14.76 METs as I strive to close the gap on 20 METs.
Today I performed 15 minutes of Kenneth Jay's VO2 15:15 Max Protocol with a 24kg Kettlebell.
Minimum 7 snatches every 15 seconds followed by 15 seconds of rest for 16 minutes for 8 minutes of actual work. I used the GymBoss interval timer beeping every 15 seconds. My heart rate monitor was not locked and I bumped the off button sometime during the first 4 minutes. So I turned it back on around the 5 or 6 minute mark. So my monitor only tracked 9 of the 15 minutes. Here are the results:
Weight: 168lbs
Session Length: 9 minutes
Average Heart Rate: 167 bpm
Maximum Heart Rate: 170 bpm
Calories Burned: 159 kCals
Cals/Minute: 17.67
Cals/Minute/Lb: .105
Metabolic Unites: 13.88 METs (metabolic equivalents)
Tomorrow I'll perform my double Kettlebell strength workout with 32kg Kettlebells
Maximum sets of 3-5 reps of Presses, Pulls
Maximum sets of 3-6 reps of Squats and Swings.
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