Wednesday, September 05, 2007

Snatch practice.


With all the balls to the wall training I've been able to do of late I haven't had a workout like this in awhile. One that focused on practice and not 'training'. Normally I dont train on the Wednesday before leaving for a cert, as I want to 'save up' my knee for the weekend.But Joe was coming over for his snatch training and I figured I could practice the snatch and play it by feel in terms of volume.
I was dusted too, when he got here, after just about 4.5 hours of sleep and seven straight clients. I was yawning and ready for a nap but I knew I would feel alright after I broke a sweat. And that was easy around here lately.
I wanted to work on the lockout and trying to find the position I locked into on Saturday with my right shoulder during the snatch. My left shoulder is golden in terms of flexibility overhead and although the right is SO much better it still has a long way to go.I have to look up at the bell in the lockout on the right but not on the left.this of course changes many things but it seems to be the way to go.
I also need to do the slower work with the snatches to counterbalance the speed work of max vo2 day. The snatch holds are good but not enough. Now.This is perfect for wednesdays more heavier work.I need to think of doing a snatch- HOLD- each rep.Being flat on my feet during the hold changes everything here too but it is definitely the right place to be.Same but different.

Snatch with holds
16kgx10/10x2
20 kgx10 left
rest while Joe goes
20kgx10 right

10 total sets/5 each arm= 100 reps
4400 lbs


I have really gotten to like thinking of each arm's snatch workout as a separate lift. I had thought about playing with this prior to reading Kenneth Jay's work but got the courage after seeing him do it. It's great, you can really put everything into one side at a time which is very different than holding back knowing you have another set (arm) to do.Good to do both.having to hold really works dynamic into static balance as well.

datsit. Rifga floor and stick stretches. Time to pack.

4 comments:

Taikei Matsushita said...

Walking a few steps while snatch hold may be good ? or no.
OH walk and snatch combo came into my mind.

Another cert!! 4th one this year is it?
If you run in to a student named Boris from Iowa, please tell him to stay focused (LOL). I had a workout with him in Tokyo once.

Mark Reifkind said...

takei,

yes boris is here, I will give him your message. I am not ready for a snatch walk combo yet. the snatch holds seem like the next progression for me.
and yes it is my 4th cert this year!great stuff.

Taikei Matsushita said...

I've never been to any place that is positively intense than RKC cert.

They have more people with positive attitute per square feet than the Super Bowl champion in their locker room.

I'll be back for RKC II next year, already applied.

Mark Reifkind said...

takei,
boris says hi! he is doing well in his cert process. that great about level 2 looking forwards to seeing you again.