Wednesday, September 26, 2007

Snatches, push presses and swings.

A very basic menu but very satisfying.And I got another visitor at Stones gym today in the form of Tym Dymmel, in from Colorado formerly of San Jose.Tim is one strong and fast guy and has the quads I always wanted. Add Joe in the mix and its the best group I've had on a Wednesday in forever! Geoff was barbell power and squat cleaning, Joe and Tim were snatching the 28kg like a toy and my right shoulder position continues to improve. I also got to push 24 kb overhead again( right side) for the first time in almost a year and it was great.No pain either. Very cool.Lots of good energy,

One arm swings
16 kgx10/10x2
24kgx10/10x5 sets
100 swings
5300 lbs

these felt good right from the start. good speed and and the bells felt light.groove continues to be solid and consistent.no pull in the right shoulder either.I need this warmup for the snatches.

Snatches with long lockout.
16kgx5/5x2
24 kg x5/5 x9 sets
90 reps
4770 lbs

really worked on coming to a complete stop and holding each rep. Have to remember to snatch closer than usual on my right side.I tend to go wide.close sits better at lockout. really is so much easier when you can rest at the top. If I had a normal shoulder and could just sit in lockout it would make it a lot easier too.When I go slow it really unloads my cardio, whereas the much lighter but much faster maxvo2 work kills my muscles and my heart. big difference in effort and intensity. need both though that I know and I am getting to like the long stuff too.but it's easier.

Push press
16 kg x5/5
24kgx 4/4x5 sets

these were good.havent pushed or pressed the 24 kg with my right side in eons and I was worried,even though the work with the 16 has gone well. Just have to turn out on the right side and my lockout feels ok.


two hand swings
24 kg x15 x 3 sets

just doing work. nice to be able to do these as well. they seemed to respond well to my new flat footed swing position too. excellent.

lots of z today with clients and before and after work.Plus some with geoff today although I was too cooked at the end of the workout to do much more with him.4 people is great but it is slower.

datsit, staying loose.

8 comments:

Franz Snideman said...

Rif,

Nice that your training is going well. It seems that you have found some success with Z. Being the critical thinker that you are I think it's great that you want to the why and the how of any system. Either way though, looks Z is here to stay. I have taken several of Dr. Cobb's one day workshops but never the certification.

Are you going to take it?

seems likes Eric spills the beans in the cert and not in his one day seminars.

Geoff Neupert said...

Rif, You looked very, very good yesterday--best I've seen you since I've known you.

It's too bad we didn't get a chance to do any of the assessments--R or I-Phase. It would've been interesting to have seen what we found. I have a feeling you'd need just a little more than that.

Franz, consider that the R-Phase Cert is 6 days long...that's a lot of beans to spill! Get Brett Jones' opinion.

Mark Reifkind said...

not for awhile franz, I have much basic work to do to keep me busy for awhile. I like to start big and whittle down. I have the movements now I just have to practice them.

Mark Reifkind said...

geoff,

thanks much man, sorry I didnt have it to hang out more but I was beat. being up since 3 am and working straight through the workout kicked my ass.did you get a good burrito?
I would like to do the assesments at some point for sure but like I told Franz I have some very basic work to do.
thanks so much for your help and energy.

Mark Reifkind said...

ps

its good to hear I am looking and moving better. I sure think so but you have a comparison basis to work on. cool stuff.

Geoff Neupert said...

Rif, no burrito--Japanese. It was O-K.

The value behind the assessments is that they direct your work. They make the results that much faster.

No worries about not hanging out--I was cooked too. We just lounged around today. It's all we had the energy for.

Royce said...

Damn I don't know how I missed this post. So totally cool that you're pressing on your right side.


On a side note your clean is much crisper than mine....

The Dymmel said...

Rif,

Thanks for the hospitality. It was a lot of fun to hang with you guys and get some good training in. And the observations on my press are a big help.

Dymmel