Monday, August 27, 2007

Max Vo2 day, the speed is back.


Really good workout today,coming off of last weeks slump very well. Getting the right position on my foot as I start is proving to be as vital for my swings and snatches as it was for my squats and deadlifts. I am not thinking at all about my groove not just being able to focus on being as fast and powerful through it as I can. Much better.
As Nick said Saturday ," you really ARE a slow learner, aren't you". Why yes Nick, but I am tenacious as hell ,too.

Max Vo2 Snatches with 16 kg
42 sets of 7
294 reps
10,584 lbs
HR ave 170-179

Being flat on my feet made the groove really solid and being more aggressive at the top of the snatch really picked up my speed and accelleration throughout each set.As soon as the bell got overhead I punched it back over as soon as it touched my wrist. I've been waiting too long at the top. Pushing it back over the top fast pulls me into the next rep and really keeps the momentum up. I was finishing 2 seconds ahead of the 15 seconds again.This is what I need to do 8 reps a cycle.

One arm swing up hill ladder.
16 kg x
1-5 ladder( one rep transer, 2 reps transfer, etc)
35 reps/set
4 sets
140 reps
5040 lbs

total tonnage=15,624( total daily average is definitely creeping up)

Snatch holds
16kg x60 sec x 3 sets

rack walks
200 feet per arm
1200 feet in set one
60 sec rest
800 feet set tw0

2000 feet total.

Stellar workout. Definitely feel like I am getting in serious cv shape, felt ready to workout yesterday, a serious first for me in many,many moons.

datsit, staying loose!

10 comments:

Tim Anderson said...

Glad you're are hitting your stride. I know it must feel awesome.

Geoff Neupert said...

Did I miss something--what's with the tape on the right ankle? Injury or feedback mechanism?

Aaron Friday said...

Wow, excellent stuff. I'm going to try those timed snatch sets in a few weeks. I have definitely noticed your tonnage creeping up.

Mark Reifkind said...

I've been taping it for work as all the static stretching postitions I do with clients tends to supinate the foot and aggravate the flexor hallicus.
I tape it pronated and just didnt take it off.
as I get more weight on the left leg it has really shifted my COM and produced some interesting effects on my right leg.

Mark Reifkind said...

thanks tim, it do feel good. been awhile.

aaron, after the tsc you will really dig them. great fun if you like to go fast. work capacity has definitely gotten a bump.

Taikei Matsushita said...

Mark, are you cycling your V02 MAX by increasing/decreasing number of sets?

I finally got my 16kg KB. I will give it a shot.

Stick shoulder shrug is working by the way, but still off from heavy military press.

Mark Reifkind said...

takei,

yes I am. I go from 35-50 sets.Once I am hitting 50 regularly and strongly I will re cycle to 8 reps per 15 sec.

glad the shoulder shrug is working, make sure to do the one behind the back too.

AH said...

Strong

One question - how do you wear your HRM watch when you do snatches?

Franz Snideman said...

You two are looking good!

Keep it rocking!

Mark Reifkind said...

ah,

i just wear it face down so the bell hits the buckle not the watch face.