Today I added in a great workout to push my VO2 Max levels higher. It’s called the 15:15 Snatch Protocol. In a nutshell, you snatch a bell for 15 seconds, then rest for 15 seconds, repeating for 40 minutes. By the time you are done, you’ve completed 80 sets and a ton of reps. Today my goal was to make it through with the 16kg bell, and quite frankly I surprised myself!
Not only did I make it through, I ended up grabbing the 24kg on the last two sets and then doing 3 rounds of 25 heavy swings (32kg) to push my heart rate up past my lactic threshold. Don’t get me wrong, this wasn’t an easy workout, but it wasn’t nearly as hard as I expected it to be! I think the next time I do this (next Monday), I’ll up the weight to 20kg and see how it all goes. I expect that will be much more challenging and should push my heart rate much faster.
I’ve been in the process of trying to find a really solid balance between marathon training, and overall conditioning and strength. I think this protocol will really help to build volume in training, while also pushing my cardiovascular system benefiting my running and overall goals! I’ll be following up the 15:15 protocol with a more intense variation in the next few weeks… More to come on that later!
Here is a quick update on the weight loss and everything else. I’m currently down about 75 pounds. Lately I feel like I’ve been losing weight a bit slower, however looking at my tracking stats I’m still losing at a nice pace. I’ve recently switched up my diet to be a lot more “primal” in nature by continuing my quest to remove processed garbage by ditching almost all grains and going to a very natural diet. I eat lots of fruits, veggies, nuts, seeds and animal proteins. I still consume a fair amount of endurance specific products on my long runs, and I don’t plan on ditching those at this time.
Anyhow, everything is going well and I’m having a blast.
