Evolving workout pattern

Right now, I'm enjoying lifting heavy. A good pattern seems to be developing and this is what I'll stick with (through, at least, next week):

Day 1 & 4

• Snatches
• Cleans
• Pullups/Chins
• Cardio: weighted walking

Day 2 & 5

• Deadlift
• Turkish Getups
• Military Presses
• Cardio: VO2Max Snatches

Day 3 & 6: Fun/Play/Skill Day

• One-arm pushups
• Pistols
• Hindu Pushups
• Heavy Bag work
• Jump-rope
• Planks
• Hanging/Upside down situps

Day 7: Rest

Though I'll insert a Rest day early when necessary to prevent over-training that might cost me more than one day.

Tonight's Workout

VO2Max Workout
Snatches w/ 16kg, 15 sec rest (8-9 snatches), 15 sec work
Completed 100 sets
According to Polar Heart monitor:

• 55:59 minutes including warm-up
• 630 calories burned
• Heart rate average: 142
• Heart rate max: 160
  

This is a prescription for a good long workout. But when I think about "VO2Max" workouts, I think of Tabata workouts. Full-out sprints, 20 seconds, walk/gasp for breath 10 seconds, repeat 9 times. Lung scraping, heart pounding, vein-popping disasters. This was more like running 5 miles at a low-moderate pace.

If VO2Max is "the maximum capacity for oxygen consumption by the body during maximum exertion" then I'm working something else entirely.

Now 24kg snatches, 8sec work (5 reps) / 12sec rest *does* get me to that gasping, can't go longer than 10 minutes, quivering mass of helplessness that reminds me of VO2Max.

I'd think, by definition, if your training program allows you to continue in an event longer than 10 minutes, you cannot be exerting/improving your VO2Max capacity.

But then I'm a guy in his garage. What do I know?
Still had fun.

HIIE - High Intensity Interval Exercise

Tabata's nice: 20sec work @ Max effort, 10 sec rest, 9 sets = 4.5 min of lung scorching exercise.

Then there was VO2Max - okay, it's not really Vo2max, but it had to have a title and it is effective.

Now from Char Kha comes HIIE:

• 8 seconds work @ 100% effort
• 12 seconds rest
• 20 minutes in duration...
  

Up until that last bullet, this was sounding easier...

Work, in this case, equals:

• Sprints
• Kettlebell snatches w/ no lockout
• High knee jumps

Close your browser, pick up the bell. All you need is the first 8 seconds.