Monday, September 24, 2007

Kb snatches, Power snatches and Z with G

Geoff Neupert was in town today and graced the Rifstonian Institute with his presence and some really nice power snatches as well as some great detail on the Z drills I am doing(trying).His wife Courtney was there as well and showed me some very cool things for my shoulder that involved, of all things my right index finger.
First off though I had to get through 40 sets of 15/15 by myself as Tracy has decided to do the 36 sec protocol on her own ,earlier. This should be fun.
It turned out Geoff got in early and kept me from totally losing track of the sets.My right over head position continues to be better than ever and I can get my arm in much closer to the ear, even though it turns out I've been doing the overhead circles incorrectly. Well,mainly too high but it's still been improving.
The best is the enemy of the good and I prefer to learn from bigger movements and work backwards toward perfect rather than striving for perfect from the start. That can lead to paralysis by overanalysis and I've struggled with this before.
Don't be afraid to make too big a correction and then clean it up. But that's just how I work.

max Vo2 snatches
16 kg
40 sets of 7 reps per 15 sec cycle
280 reps
10,080 lbs

this was really not that bad. I was going 2 sec slower than normal making sure to get the bell further back than before.

rack walks 16 kg
400 foot laps, 200 feet per arm
1200 foot total
barefoot in deep grass.

this was MUCH easier than last week, when I barely got 200 foot sets.

Z work with Geoff and courtney: lots.

Here's geoffs 100 kg power snatch double


Joefitness said...

Awesome Day Rif, great to meet Geoff and Courtney, intelligent, strong and kind people! Cool opportunity and experience, thank you all for sharing

Geoff Neupert said...

Rif, don't you have a better 100kg than that one? Man that looks bad upon review...Thanks for the great training session.

Joe, it was great to meet you. More fun on Wednesday, eh?

Anonymous said...

hey Rif, back to the 15/15 again huh? :-)

Damn, sometimes I hate being across the atlantic from you guys. It would be so cool to hang out once in a while.

anywho, Rif, do you mind at some point taking a look at my Zercher form and Dl form? I will see fi I can get some video of it during this week.

Mark Reifkind said...


sorry dude,thats the only one of the two that came out.I think it is the first one. You're too picky. it looks great.We'll take more wednesday.thanks for all the z work it was great.

Mark Reifkind said...


I HATE the 36/36 version,lol, although if I were training for the ssst I can definitely see it being better for that. The longer sets let me slow down too much and stresses my grip more than I want. Grip stress leads to shoulder stress for me. the 15/15 is no worries and lets me really work my speed. Max HR yesteday was 181 so it's cool.
as far as zercher and dl form absolutely, I will check your blog.
It would be cool to have you in country at least. training and hanging out would be very good. you comming to the san jose cert?

Iron Tamer said...

Hard styyyyylleeee

Anonymous said...

Rif, iwould love to come to the san Jose cert but I am not scheduled for it... hopefully I will be able to make up some excuse for coming out to the west coast. I ahve never been and it would be great! I do know however that I am going to spend about three weeks in january at the olympic training facility in Colorado and also tommy and I have been talking about flying out to the west coast for a FMS and a Z health seminar sometime next year..

take care buddy!

Mike T Nelson said...

Nice head correction the lift Geoff! Looking good.

Sounds like the Z went well. Nice job Rif!!

Kenneth, after the Z Health R Phase you won't need the FMS-hehehe. That is not a knock against Grey Cook at all as I love his stuff, but I believe a gait analysis (as used in Z Health) is better since you are looking at a "hard wired" (autonomous) movement without much of a learning effect as in the FMS. Brett Jones or Mike Robertson may be able to give you a better answer as I believe both of them have done Z and the FMS. I used the FMS before Z, but I did not do the seminar on it.

Rock on
Mike N

Franz Snideman said...

Geoff, the form looked good to me. Impressive to say the least. Then again I am not qualified to judge O lift technique as I have never done it with any consistency or coaching.

Sounds like all you guys had a blast!