Friday, August 15, 2008

2008/08/15 - Up a few notches

Today being a moderate intensity day and given my relative inactivity over the past two weeks I decided to take things up a few notches. I decided to take my working sets up in time from 3 minutes to 4 minutes but to maintain the rest periods at 1 minute. This is how it went:

Intuflow beginner level

4 minutes work / 1 minute rest / 16kg:

Press: 24/24
Half Snatch: 20/20
Long Cycle Push Press: 20/20

32kg Swings: 15/15

Twice through the Prasara Cricket flow

I was very happy with my RPM (although I have to admit that form on the Long Cycle got a tad ugly). I was also surprised that the extra minute added to each set didn't seem to make any difference. I'm not sure what to attribute that to. Maybe consistent training? Perhaps the 4x7 schedule allows my body to recover optimally between kettlebell sessions? Who knows. The fact of the matter is that this was a very enjoyable session and I seem to be fully back on track after my tummy bug last weekend. Tomorrow is the high intensity / long set day.


Howie Brewer said...

Good work. That extra minute equates to a 25% increase, not too drastic but enough to force adaptation.

Keep your eyes peeled for my 'new' training template. It should be an interesting experiment.

hunashaman said...

New training template? Cool! I cannot wait to see what you've come up with. Hurry up and get better because I'm sure I'm going to learn some interesting new things via your new training template. BTW, have you noticed how different some of the Russian GS training methods are from what we are exposed to via Valery? Some of it seems to be almost exactly the same as EDT or density training and they also seem to include a lot more "assistance work." Maybe Steve is onto something with his somewhat more comprehensive approach to GS training.