Tuesday, October 21, 2008


SHAKE AND BAKE...and  PR day of training

A pic from the Hungary RKC - demonstrating the Shake and Bake...or fast and loose drills - you can have fun after all - even during VO2 Max work.

Training today...

16kg Get-ups x 5 singles each arm (various styles)

16kg VO2 Max 8 reps per 15 seconds x 80 sets

Stretch

A BIG PR - 80 sets of 8 reps per 15 seconds for the VO2 Max - hit a "kick over" point around 65-70 sets where it all got pretty "easy".  
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7 comments:

  1. Sandy Sommer, RKC2:18 PM

    when you say various styles do you mean squat style et al?

    I LOVE the VO2 workouts. I will be at 80 in 10 weeks.

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  2. Iron Tamer3:23 AM

    Did that Just Happen?!?!?!

    Nice work Brett.

    When did you go to Hungary??

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  3. Mark Reifkind6:38 PM

    see, I told you. anytime you wanted. nice job.

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  4. Gabi1:53 PM

    Wow, congrats!

    50 sets of 9 for me tomorrow... plus Shake'n Bake, certainly.

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  5. Brett Jones6:27 AM

    Sandy,
    Yes - arm bar start, OHSq, high bridge, low sweep etc...
    VO2 is short for fun... ;-)

    hey Tamer - did that just blow your mind...

    Rif,
    Tough stuff - had to get over that mental kick over point...fun!

    Gabi,
    Thanks - shake and bake

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  6. Franz Snideman3:19 PM

    Congrat's on the PR Brett!

    80 sets is no joke!!!!

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  7. Brett Jones10:52 AM

    Thanks Franz - loads of fun...

    ReplyDelete