Saturday, July 22, 2006

Heavy power snatch day.

Wasnt quite sure what I wanted to do today but the original game plan was heavy JB snatches. Left shoulder came out a bit the other day just moving the arm the wrong way. The heat tends to exacerbate any spasmed muscles I have as staying fully hydrated is tough, when I sweat like a menopausal woman at night.

So I wasnt quite sure but planned to start like that. Went very well as it turned out.

JB Snatches( snatch then lower to shoulder)
warmup:
26x5/5
36x5/5
44x5/5

work sets
53x3/3
62x3/3
72x3/3x 4 rounds!!!

53x36 reps=1908
62x36 reps=2232
72x36 reps=2592

total=6732

Very, very very happy with this performance. The snatches were all strong, powerful and safe.I really liked waving the weights each set and that really helped me to maintain my power as I went from the 24 to the 32 kg bell.Dropping back to the 24 after the 32 really made that fly as well!
All negatives were lowered to the shoulder. I started the first rep of each set with power clean as my first rep"rip it off the ground" technique with the two pood was going out too much and not up enough. It worked great and made all the reps the same. Much safer feeling too.

Cleans
53x5/5
62x5/5
72x5/5x 3 rounds

this worked equally well here as well and really reinforced the same type of leg/hip drive in the power snatch. When I do swing snatches a I will sub out bottoms up cleans. This routine is working out great!

2 kb deadlifts
62'sx8x3 sets

Good finisher to refocus my arch.

bw 163.4
bf 9.2%!!!!!

no sugar at all yesterday. was getting out of hand with desserts.Didnt think I was that low!Fasted later too as well.Excellent.

datsit, staying loose.

7 comments:

Ken Black said...

Nice snatches Mark. Waves are a great way to train.
I will be down your way sometime soon and I will drop of the vids of Nick. I will let you know beforehand. Enjoy the rest of your weekend.

Mark Reifkind said...

thanks Ken.it was fun to be able to put it overhead with some authority. let me know when you are in town.

Pete Diaz, RKC said...

ver nice Rif. I have been doing the JB snatches with anything higher than the 24kg. it feels much safer in the long run.

Mark Reifkind said...

thanks Pete. I agree. the two pood was very fast and strong which made me very happy.also I feel it puts me in a MUCH more powerful position.Much more like a real Olympic snatch or clean position.

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