This was not as bad as I expected it to be. I was expecting strength to be the issue, but it ended up being cardio. I felt that I could keep punching, but I couldn't catch my breath. Bell speed was good at the end, and if I bring up my shoulder/core strength and stability I can keep the bell up the whole 5 minutes.
At the end my hands were still good, and I did the whole things sans chalk. It works for me.
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Awesome work, Jordan.
ReplyDeleteThanks Aaron.
ReplyDeleteStrong work Jordan! I got tachycardic and SOB just watching you. After the Cert I am going to have to start playing with my 32kg snatch in order to keep up with you and Aaron.
ReplyDeleteMatt
Thanks Matt. It's amazing how the max vo2 work with smaller bells translated into this. This was the first time I had snatched a 32 kg. in 3 months or more.
ReplyDeleteGreat job! You'll only continue to get better and better!
ReplyDeleteThanks Franz. The encouragement I receive from everyone makes the task easier. That and having zero sense of self-preservation.
ReplyDeleteNice work Girevik!
ReplyDeleteman you can come such a long way in such a short time. well done and kudos to you and your work ethic. I am lucky to have you at Girya.
Rif
the fact that you could do this after mostly 16 and 20 kg max vo2 work is even more amazing. and yes, you have no sense of self preservation. it's one of your better traits ,lol.:))
ReplyDeletetranslation: you got no quit in you.
Thanks Rif. As a further testament to the efficacy of moving smaller bells faster and for high reps, this was the first time I had snatched the 32 kg. for more than a rep or two in 3-4 months. I'm guessing, but that time frame should be about right.
ReplyDeleteGood testament to the benefit of snatching smaller bells insanely fast and for many, many sets on the beep.
ReplyDeleteI really don't know how you can separate strength from cardio when doing 50-100 reps with a heavy weight. It a whole-organism thing to me. Heavier weight means I need more oxygen to feed the working muscles. Lack of oxygen means my muscles don't work optimally. My muscles quit when my cardio quits, and vice-versa.
I think the VO2 improved your cardio beyond the capabilities of your explosive strength in this case. This is a position you can exploit. Work some hang snatches with the 24kg and swing the 40kg with one hand. Combined with your improved cardio, I expect you'll get even more reps with the 32.
The strength vs. cardio thing is just a feeling. I'm pretty in tune with how my body functions, and I can tell what's lacking. Even though I couldn't slow down my breathing I knew that if I got back on the bell it would go up. An example of a strength deficit is during my 5 minute test at the last TSC where I was diving under the bell to get it up. That did not occur this time.
ReplyDeleteI'm going to maintain that strength and cardio go hand-in-hand when doing this particular event. A better comparison than your last TSC is how you felt when you did 115 with the 24kg. Did you feel breath-limited or muscle-limited? Or did it feel like one integrated effort?
ReplyDeleteYour TSC snatch number was obliterated after you had some VO2 under your belt and committed to snatching non-stop for 5 minutes. Cardio training, and a more specific approach, made you stronger, as evidenced by your lack of diving under the bell and achieving many more reps. You presumably had more gas to work with, and you used it more efficiently. Hence, you had more strength throughout.
What I'm suggesting is that, now that you've exploited the cardio path (VO2) for some time, you'll get a free lunch by using heavier weights and leverage-retarded hang snatches for a few weeks. They'll improve your power directly, which will improve your endurance indirectly by making whatever bell you use feel lighter.
This is for after the TSC. For the event itself, doing 3-5 minute timed sets is the best thing you can do.
I sure have a lot of opinions. I want to see you do well, so I offer them up. I expect you'll do very well no matter how you decide to train.
I appreciate the lookout Aaron. You're about to see your wish granted in a semi-sideways manner as I shift the training plan to address moving heavier bells in more strength related efforts over the next 6 months.
ReplyDeleteI look forward to reading about it.
ReplyDeleteI was so bummed to find the video no longer available as I truly wanted to watch this amazing feat of strength and endurance with the 32kg.
ReplyDeleteI can't even imagine what will happen when you start 24kg MaxVO2 training .. will the SSST be next to fall? I wouldn't bet against it!
Thanks for the kind words Franklin. My training focus is going to shift dramatically after the TSC, and I'll be posting the details of that next week. The video is still up. Sometimes if you open the page and wait too long to play the video it will show it as not being available. If you refresh the page or go straight to my youtube page it will show up. Best of luck at the TSC, I look forward to your stats. Interestingly a client of mine is entering the Maters Division as well and has been butting up against the exact same number on the deadlift as you.
ReplyDeleteI just watched it .. unbelievable gutsy performance! You looked stronger with the 32kg than the older video with your 91 effort with the 24kg.
ReplyDeleteYou are now the poster boy for MaxVO2 training -- RKC HARD-STYLE!
Looking forward to reading about your new goals and
Best of luck at the TSC!
Thanks Frnaklin, it'll be interesting to see if I'm able to eclipse those numbers at the TSC.
ReplyDelete