Warmup: Z-health, Pumps, FTWSQ, Bar Hangs
12kg armbars, hip stretch, ASLR
VWC V02max: 15sec on : 15sec off
16kg- 8reps per 15sec x 21sets
Stats: 11min
Avg HR-157
Peak HR- 174
Energy- 109cal
Starting the 15:15 with 8 reps instead of 7 since the VWC workshop and my results of the not so fun cadence test. (its still kinda fun to go all out) Didn't push it, things felt good
About Me
- Kevin Knapp
- Seattle, Washingtion, United States
- RKC (Russian Kettlebell Challange) by Pavel Tsatsouline. Certified Level 1 Instructor in CFT (Control Fatigue Training) and The Warrior Diet by Ori Hofmekler.
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3 comments:
Did you do a full 15:15 protocol at 7 before you increased cadence? Just wonderin'.
I may sneak in a 15:15 at lunch today...
I came close, had been doing 7 reps for a long time, but really only did V02 once a week if that. After what we learned at the workshop and my results on the cadence test there (34) I decided to start doing 8reps. I was able to rest for a second with 7 which is nice..but of course not the idea haha.
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