15:15 VO2max protocol

I tried something new today, in fact it's a workout borrowed from the mind of Kenneth Jay.
A very simple session but very effective nonetheless.
It consists of 80 sets of 7 reps with a 16 kg kettlebell (or whatever you can manage)
Set your interval timer, if you have one, for 15 seconds rest followed by 15 seconds work period x 80. Seven reps per set will equate to 560 snatches. Alternate arms so you work both sides equally. I averaged 165 BPM heart rate during the session and hit a peak of 175. It's a tough workout which will really get your cardiovascular system working but at the same time the ramp up rate on the heart is quite gentle due to the short work periods. My heart rate seem to increase at quite a linear pace hitting about 160 by set 30. Once up there, that's where it stayed. I also did the session outside in a windy garden but still got a good sweat on.
By the time I got to the 60th set, my palms were starting to get a bit sore, but then, I don't usually rep such high numbers.
It's vital to remain disciplined throughout the session. It's all too easy to start getting sloppy as you get tired but the last rep should be as good as the first. If this can't be maintained, you're using too heavier a weight. Time to down size.
Next up will be an attempt at using the 20 kg kettlebell. This will be brutal but it's a challenge I am very much looking forward to.