Wednesday 03/23/2011 - RoP + VO2 Max

I modified the Rite of Passage to include a day of leg work.

3 Ladder Sets of Assisted Pistols with 10 Jumping Squats. Did this in about 10 minutes while waiting to leave to pick up Thai take out.

Let my food digest and then tested my VO2 max snatch.

The format for the test is as follows:
First minute - 10 reps. 5 reps every 30 seconds.
Second minute - 14 reps. 7 reps every 30 seconds.
Third minute - 18 reps. 9 reps every 30 seconds.
Fouth minute - 22 reps. 11 reps every 30 seconds.
Fifth minute - As many as you can.

My number was VO2 max for snatches was 26 with a 16kg KB. The target number is 28.
Anything lower than 24 reps grab a lower KB.
Higher than 40 be honest with yourself and get a heavier KB.
I could have probably hit the 28 but my first switch was not very smooth.

So I will be following a 15:15 snatch protocol. Basically take your VO2 max divide by 4 gives you the amount of reps you need to do every 15 seconds. 6.5 or 7 is my number.
Goal is to work until you hit 80 reps.