MVO2 Session 3

15:15 MVO2 protocol & 16kg x 8 reps x 24 sets

This is below what I expected but what I did.

Light DLs, MPs, and Pull-ups

This week I begin to focus on MVO2 using a close hybrid of Master RKC Kenneth Jay's "Viking Warrior Conditioning". Monday and Wednesday will be light-medium strength practice. Tuesday, Thursday, and Saturday is MVO2. Rest for Sunday and Friday. Every other week I'll replace Thursday's MVO2 with some light TGUs and medium-heavy swings.

DL:
200lb x 5 x 2

MP:
24kg x 5 x 2

Pull-up:
BW x 5 wide grip
BW x 5 chin-ups

Rest was 1 1/2 - 2 minutes between each set.

Back-off Week, Day 3

15:15 MVO2 Protocol
16kg x 8 reps x 36 sets

For the next few weeks or months, I'll concentrate mostly on my conditioning using the 15:15 MVO2 Protocol twice per week and to a lesser extent, focus on strength by doing some light-medium PTTP deadlifts and kettlebell MPs twice per week. I'll add some TGUs and swings in there somewhere, whether for warm-ups or as variety days!

Back-off Week, Day 2

Warm-up with 1 minute of rest throughout:
16kg TGU x 2L&R
16kg Goblet Squat x 15

Dead Lift test:
250lb DL x 1
275lb DL x 1
305lb DL x 1
330lb DL x Fail
310lb x 1 x 5 (PR)
Previous PR was 305lb x 1
Very suprized!

Going heavy...
40kg Push-Press x 1L&R

Back-off Week, Day 1

It's been quite a while since I did the MVO2 (VO2 Max) protocol.

I forgot how tough it can be during, but how good it feels after!

MVO2 :15/:15 protocol
16kg x 8 reps x 30 sets

This week I'll go for another one of these to see if it is just as "easy" then use these numbers as a baseline for my future heart & soul work!

ROP Heavy Reconfigured

Next week is a back-off. So, I took my ROP scheme a couple notches higher, but added more rest :)

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders, 11 minutes each
5 Rungs

24kg C&Ps on Rungs 2 & 5
24kg BUPs on Rungs 1 & 3
32kg C&Ps on Rung 4

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5
(Forearms were smoked!)

No Variety Day

Just a payment from yesterday's deficit:

24kg Swings x 20 on the minute x 12

I was gassed!

ROP Medium Day with 6-minute ladders

Very tough.

24kg, 32kg, C&P, BUP + Pull Ladders

5 Six-minute Ladders
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

24kg Swings Tomorrow

ROP Light with 5-minute Ladders

Again, the presses were a little easier, while the snatches were a little tougher even though I did less sets.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 five-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

10-minute rest

24kg Snatches x 7L&R on the minute x 9

ROP Heavy 9-minute Ladders

After skipping this week's variety day, this should make up for last week's lack of energy. Sweat was pouring after my third ladder. The number nine was on my mind. So, I made good use of it.

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 9 minutes each
5 Rungs

24kg C&Ps on Rungs 4 & 5
24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

9-minute rest

32kg Swings x 20 on the minute x 9
(Last two sets were low, i.e. waist high)

Back to the tractor...

ROP Medium Day with 7-minute ladders

Still tough, but slightly less so.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 6 minutes

24kg Swings x 20 on the minute x 9

Quick Variety Day II

One alternating L&R 24kg TGU on the minute x 6

Rest 3 minutes

PTTP:
280lb DL x 5
Rest 3 minutes
250lb DL x 5

ROP Light with Higher Volume Snatches

The presses were a little easier, while the snatches were a lot tougher.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 5-minute ladders
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

24kg Snatches x 7L&R on the minute x 12

Very heavy. Not enough air. Grip was good. Took a little extra rest on the last two sets as my form began to decline, but made it before the 12-minute mark.

ROP Heavy 11-minute Ladders

A lack of energy caused me to add another minute to my ladders. Maybe it's because I know "they" are soon going to take away an hour of my time for about seven months before "they" give it back. Daylight Savings Time, what a concept! Day, light, or time isn't saved and for sure about the same, if not more, amount of energy is used.... Now I know why I lacked energy. I just hope it's not for seven months!

24kg, 32kg, C&Ps, BUPs, + Pull Ladders

5 Ladders 11 minutes each
5 Rungs

32kg C&Ps on Rungs 1 & 3
24kg BUPs on Rung 2
24kg C&Ps on Rungs 4 & 5

Pull Ladder Type:
Rungs 1 & 5 Chin-ups
Rungs 2 & 3 Tactical pull-ups
Rung 4 Close-grip pull ups

5-minute rest

32kg Swings x 20 on the minute x 5

12-minute Variety Day

Legs, core, and grip were feeling good during and after...

32kg + 24kg front squat x 5 on the minute x 1
Double 24kg front squat x 5 on the minute x 3
Alternating L&R 40kg single suitcase deadlift x 5 on the minute x 4
Hindu Squat x 20 on the minute x 4

Done!

ROP Medium

I will definitely need to repeat this before I advance.

24kg, 32kg, C&P, BUP + Pull Ladders

5 ladders 7-minutes each
4 Rungs

24kg C&Ps Rung 4
24kg BUPs Rung 2
32kg C&P Rungs 1 & 3

Pull ladder type:
Tactical pull-ups Rungs 1 & 2
Chin-ups Rung 3
Close-grip pull ups Rung 4

Rest 5 minutes

24kg Swings x 20 on the minute x 8

Quick Variety Day

One alternating L&R 24kg TGU on the minute x 6

Rest 3 minutes

PTTP:
275lb DL x 5
Rest 3 minutes
250lb DL x 5

ROP Light with Snatches

I'm pushing the limit here for a "light day". I had about 1:45 for rest between my 5-minute ladders. The bottoms up presses take a little more attention and time.

24kg, 32kg, C&P, BUP, + Pull Ladders

5 ladders (Each began every 5 minutes)
3 Rungs

24kg BUPs on Rung 2
32kg C&Ps on Rungs 1 & 3

Pull ladder type:
1 Tactical pull-up
2 Close-grip pull-ups
3 Chin-ups

5-minute rest

24kg Snatches x 6L&R on the minute x 13

A lot of sweat!